Few good routines: (dont just do weights, work some plyometrics into your routine for explosive power) Something you can do at home: 5 sets of: 24 x air squats (no weight, full depth); 24 x squat jumps; 24 x lunges; 24 x split jumps (do a lunge, then jump and switch your feet). As you get stronger you can hold some dumbbells in your hands to add weight Gym: warm up properly (if you have a sled or heavy tire to drag at your gym, do some heavy backward drags to warm up those quads, try to do 4 x 50-75m drags) then 10 sets of 10 x Front Squats, heavy enough to just finish 10 reps (you can do front squats on the smith machine if you not comfortable with the olympic bar on your chest) or you can combine squats with box jumps: do 5 sets of: 5 x squats + 5 x box jumps on high box(50-60cm). Add weight and raise box as you get stronger. PS: If you have never done squats before, get someone to help you with your form. Squat deep, so your ass goes lower than your knees. Rather go lighter and do it properly, you only cheating yourself if you dont do it properly. Look up and keep your back straight.
