For my defensive midfielders: If you get bullied off the ball, if your legs die after 60 minutes, if you feel unstable in duels ,you are training wrong. Football is played low, on one leg, under contact, under fatigue. This circuit builds exactly that. OVERHEAD PRESS-Your shield. 70% of your touches as a 6 are with an opponent pressing you from behind. If your shoulders and upper back are weak, you get moved and your CBs are exposed. This builds the armor to stay up and play forward. DUMBBELL SQUATS -Your engine. A 6 without legs is not a 6. You live in a low, athletic stance. This isn't about big legs, it's about endurance - so your press, your positioning, and your tackling don't die. BULGARIAN SPLIT SQUAT - You always tackle on one leg. You turn on one leg. You pass on one leg. If you only train on two legs, you'll always lose duels. This is single-leg strength, balance, and knee stability. What makes you unpushable. BARBELL RDL- Your insurance. You sprint to press, then you have to STOP dead and go again. That braking is all hamstrings and glutes. That's where most pulls come from. This builds you to brake hard and have that explosive hip drive for 90 minutes. PUSH-UPS - Your contact. Every duel is a push. Win the ball, hold your ground, get up after a tackle. Weak chest and triceps you lose 50/50s. This is also shoulder health for when you land and tackle. PLANK- Your wall. Your core connects everything. If it's soft, you fold when you're being fouled from behind. The best 6s have a concrete core - they can receive on the half-turn under pressure and stay upright. This is 90-minute stability. #endurance #muscle #football #strengthtraining #fyp - @luis.too.harddd