One of the top athletic training exercises is the power step up. Improve your speed sooner with power step ups. Do this exercise full speed with control.
Doing one-legged (unilateral) exercises will improve your speed because you use the same pathways that it takes to run. Sometimes, too much focus is placed on leg exercises done with two legs (bilateral).
These two-legged exercises, like squats, are needed in your exercise program. But, one of the best physical indicators of athletic success is dynamic balance (rate-of-force production or power is the other).
Do the power step up this way:
1. Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version.
2. Alternate your feet on and off the bench or platform (you will be sprinting in place).
3. Explosively drive your knees up and pump your arms as fast as possible. Each set should be 20-30 seconds.
4. Do this exercise with correct running mechanics.
Challenge yourself to improve your hip strength/explosion and speed!
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Mark Dilworth, BA, PES
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