Using Speed Bands along with the step ups exercise is a simple and effective way to build leg strength and power without placing excessive stress on the joints of the knees, hips or back.
Muscular Gains
- Increases hamstring, quad and glute strength.
- Increases core muscle strength to stabilise the hips and spine.
- Develops range of motion, movement coordination and ankle stability.
Benefits of the Step Ups Exercise
- Step Ups work the lower leg muscles through a full range of motion. A full range of motion is necessary to achieve maximum involvement of the hamstrings.
- They can be performed explosively to improve power.
- They are excellent for improving knee stability because you perform the exercise one leg at a time and from a standing position. Knee stability is important not only for injury prevention, but also for athletic performance as it is a primary component for lateral speed (agility).
- Improves a powerful leg drive for increased jumping ability, explosive speed and lower body power.
- Develops functional single-leg strength and balance which is critical for changing direction.
Coaching Points
- Step up onto a bench and drive the opposite knee up explosively.
- Keep the back straight, chest up and shoulders back.
- Maintain good posture and keep the core muscles tight.