Hello there. I'm Alec Fenn and today I'm at Powerleague in Sunbury for the last episode of You Ask, We Answer. If you're new to the show, it's really simple. You give us your questions and we put them to the games best players and coaches so you can improve your game. Today, we're helping out Cherif Djalo. He wants to know how he can become a top full-back. To help him out, we've spoken to Manchester City and Brazil defender Danilo who has got a few bits of advice to help him get underway. As a full-back, it is important that you have the stamina to sprint forward and track back. Normally, the full-backs and midfielders run the most distance during a game. So you need to prepare yourself more, get some more rest. You need to treat your body properly because you are going to need that stored energy. You should do some extra training on top of what you currently do with the club. Nowadays, this is important for players at the top level. Some great advice from Danilo. To put that into action, we've linked up with top strength & conditioning coach Cameron Goff. He has worked with a whole host of top footballers to help them get Premier League fit and he's going to do the same thing for us today. Cameron, great to see you. Today, I want you to help me get Premier League fit like a full-back. Someone like Danilo of Manchester City. How are you going to help me do that today? We're going to work on the key components of a full-back which is your acceleration and your de-acceleration; your jockeying, so your defending and also getting through the pitch and get to the byline. Great, sounds pretty tough. Let's get going. Okay, Al: what we need to do is do a few little plyometrics. Basically, the less time on the ground the better. Small little impact bounce. After your first bounce, a lateral shuffle to the side. Repeat it to the end, have a little push into a sprint. All it's going to be is a double jump, short and sharp, over, get across. Over, just a short change of direction and when you get to the end keep pushing. Al, what we need to do is have a close ball control. I want you to get through those cones without directly going over the top of them or through them. Get round to the side, play a ball into me; attack me then passively defend me. When I turn inside that's your cue to get around me, I'm going to play you a ball down the channel one touch top – then it's going to be delivered to me, I'm going to be waiting in the box hopefully we finish. Once you've done that, sprint back to the start and then we'll repeat it. Now Cam: technically and psychically, that is really tough. I got a real sweat on there. Why is that perfect for full-backs? Full-backs are so attacking minded nowadays, that they're getting down the byline but before they know it, they've got to get back and defend because of how quick teams counter and attack, they need to be back and busting their lungs and getting themselves back defending. It's great for attacking but also for switching on and defending as well. Because that's your job that you've got to do. I want you to sprint out, defend, jockey, sprint out, defend, jockey, get the ball, jog through play a one-two with me, get around the cone and finish. Cam: the acceleration and de-acceleration there is really tough on the legs. That's really important for your modern full-back. Massively. To see the transition from attacking to defending is over in a spilt second so we need to make sure we can attack perfectly but also get back defending, accelerating and de-accelerating. So you're continuously on the balls of your feet and moving. Very taxing on the legs. It's great for people playing wing-back – people like Kyle Walker? Again, perfect for that. Exactly that because we're replicating his game, putting it on the training ground so when it comes to a matchday he's already done it. A lot of that was high speed work. How often should I be doing that for a week? Because it's so taxing on the legs, I would say no more than once a week. Maybe two times depending what your game situation and set-up is. Excellent, great Cam – thanks for your time. There we go, that's the session finished with. Cherif, I'm sure that will get you fit anytime soon. Big thank you to Cameron Goff for putting on today's session. If you like the video, hit that like button. If you're new to the subscribe, make sure you hit that subscribe button. If you've got any questions about today's video or any shows you want us to do in the future, please leave in a comment in the comment section below. We'll catch you next time.