It can be hard to demonstrate and emphasize the importance of athletes taking their time while doing weighted exercises. The Step-up is a great exercise targeted towards building muscle in the glutes, quads and hamstrings for athletes of all competition levels. Similar to other resistance training, it’s vital that athletes understand the fundamental movements to get a maximum return when performing this exercise.
How can this exercise be simplified for our athletes? Can this exercise be adapted?
Interested in learning more about resistance training techniques for your athletes? Take the Exercise Technique Manual for Resistance Training by Human Kinetics to learn more.
Ontario coaches will earn 3 NCCP PD points.
This is an excerpt from Human Kinetics Exercise Technique Manual for Resistance Training-3rd Edition with Online Video by NSCA – National Strength & Conditioning Association.
The box used for this exercise should have a top surface area that allows the lifter’s whole foot (shoe) to fit with extra space behind the heel and ahead of the toe. The box should be 12 to 18 inches (30 to 46 cm) high, or high enough to create a 90-degree angle at the knee and hip joints when the lead foot is on the box. Also, the box should be placed on a nonslip floor and have a nonslip top surface. Note: To allow an optimal view of the exercise technique, a power or squat rack is not shown.
Starting Position: Lifter
Starting Position: Spotter
Upward Movement: Lifter
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This is a Competition Development multi-sport course. After this training, you will have the knowledge needed to Identify common injuries in your sport and develop appropriate prevention and recovery strategies.
This is a Competition Introduction Multi-Sport module. With the NCCP Make Ethical Decisions workshop you will be fully equipped to handle virtually any ethical situation with confidence and surety.
This is a Competition Development multi-sport course. This course will enable you to implement general and sport-specific training protocols and methods to effectively develop or maintain athletic abilities specific to your sport.
NCCP Psychology of Performance will allow you to help athletes learn to manage distractions and use visualization techniques to prepare themselves technically and tactically for training and competition.
By completing the NCCP Planning a Practice module you will be able to organize a well-structured practice plan with safe, age-appropriate activities you’ve designed to match the proficiency level of participants.
This is a Competition Introduction multi-sport course. With the workshop you will be able to analyze certain coaching situations to determine if they promote learning.
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