Explosive step ups

Purpose of the exercise

Aimed at improving explosive power of quadriceps, glutes and hamstrings per leg. Improves unilateral power, hip extension and stability. Supports performance in sprinting, acceleration and jumping movements.

Supplies

• Plyo box or stable elevation

• Flat surface

• Possibly dumbbells or barbell for extra resistance

Starting position

1. Place one foot fully on the elevation

2. Other foot on the ground behind the body

3. Hull upright

4. Core tightened

5. Arms ready for active engagement

6. Look ahead

Implementation

1. Push forcefully via the foot on the box

2. Stretch hip, knee and ankle explosively

3. Come full up on the box

4. Use active arm movement

5. Country checked on the box

6. Step back down in a controlled manner

7. Change of leg after completion

Points of interest

✓ Push through the heel and midfoot
✓ Knee stays in line with toes
✓ Movement comes from the working leg
✓ Country controlled and stable
✓ Keep torso straight and stable

✗ Cast off with the back leg
✗ Dropping knee inwards
✗ Using too high box without control
✗ Loss of balance on landing
✗ Ignoring pain in knee or hip

When this exercise?

Explosive step ups are used to improve unilateral explosive power and hip extension. The exercise is very suitable for athletes who want to develop their acceleration ability, jumping power and push-off.

Within rehabilitation, this exercise can be used in later stages when sufficient strength, stability and landing control are present. Because of its explosive nature, careful build-up is important. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, sport load and recovery status.