1 / 12

Explosive Step Ups

Explosive Step Ups. By Penina Adongo and Shirley Chung. Definition. A resistance exercise that trains the legs and hips for explosive step up patterns. Muscles Involved . Hamstrings, quadriceps, and gluteal. Hamstrings. Quadriceps. Technique.

colt-ellis
Télécharger la présentation

Explosive Step Ups

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Explosive Step Ups By PeninaAdongo and Shirley Chung

  2. Definition • A resistance exercise that trains the legs and hips for explosive step up patterns.

  3. Muscles Involved • Hamstrings, quadriceps, and gluteal. Hamstrings Quadriceps

  4. Technique • Keep back straight and ensure foot is entirely on the step. • Use a box/step with a maximum height of 18”. • Step with one leg onto the box and explode vertically using the leg you stepped up with. • Jump as high as possible off of this one leg by aggressively extending the hip knee and ankle while swinging arms upward. • Slowly lower yourself from the box and repeat using the same leg until the designated number of repetitions have been completed. • Then switch and perform the same number of reps using the opposite leg.

  5. Variations: Barbell Step Ups • Position bar on back of shoulders and grasp barbell to sides • Place foot of first leg on bench. • Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. • Step down with second leg by flexing hip and knee of first leg. • Return to original standing position by placing foot of first leg to floor. • Repeat first step with opposite leg alternating first steps between legs

  6. Variations: Light Weights • This can also be performed by holding light weights to the sides of the body.

  7. Variations: Special • Personal additions and changes can be made as desired.

  8. Beneficial For: • Bicyclists • Triathlon Participants • Football Players • Bodybuilders • Swimmers • Knee Rehab (No Weight) • Sprinters (Light Weights)

  9. Should Not Be Used by: • People over the age of 55 • Those with previous ACL injuries • Ankle injuries (Barbell Variation) • Endurance Runners (Barbell Variation)

More Related