The squat is essential for developing lower body strength and crucial for a proper breakdown position in tackling.

Starting with feet shoulder-width apart, the athlete sits back and down into his hips, holds for two seconds and returns to the upright position.

Young athletes can do this exercise in three sets of 10, using their body weight for all the strength building they need.

Brandon Johnson is a certified strength and conditioning coach for St.Vincent Sports Performancein Indianapolis.