Resident expert Matt Wood BSc MA ASSC looks at the benefits of the step-up. He explains which muscles are used, the proper technique and why it is so beneficial.
Running is a complex neuromuscular coordination task – our training therefore should reflect this however it does not have to be complicated or confusing. Exercise selection should take this idea into consideration BUT not complicate anything.
One of the simplest and most effective exercises available to a runner is the step-up. The step-up requires the athlete to step up onto a box or bench carrying a load. The load can be varied as can the position that load is carried. This exercise is particularly effective as it involves a multi-joint movement coordinated by several muscles. The movement and muscles involved in a step-up closely relate to running. In this way we get transfer from the strength exercise performed to our goal of improved running performance.
Muscles Involved; Quadriceps, Hamstrings, Hip Flexors, Gastrocnemius, Soleus (Calve muscles), Glutes and Adductors (synergists).
Movement; ankle, knee and hip extension.
The Exercise – Begin with a bar in a back squat position, across the shoulders with the upper back muscles engaged. Perform a step onto the box without leading with the chest (tipping forward). A key coaching point for the step phase is to lead with the hips, this requires the athlete to engage the core. The running specificity of this exercise is developed by driving the swing leg out into a high knee position. As the hips are projected through the free thigh ‘pops’ forward. Complete 3-4 sets of 6-10 reps.
One of the simplest and most effective exercises available to a runner is the step-up. The step-up requires the athlete to step up onto a box or bench carrying a load. The load can be varied as can the position that load is carried. This exercise is particularly effective as it involves a multi-joint movement coordinated by several muscles. The movement and muscles involved in a step-up closely relate to running. In this way we get transfer from the strength exercise performed to our goal of improved running performance.
Muscles Involved; Quadriceps, Hamstrings, Hip Flexors, Gastrocnemius, Soleus (Calve muscles), Glutes and Adductors (synergists).
Movement; ankle, knee and hip extension.
The Exercise – Begin with a bar in a back squat position, across the shoulders with the upper back muscles engaged. Perform a step onto the box without leading with the chest (tipping forward). A key coaching point for the step phase is to lead with the hips, this requires the athlete to engage the core. The running specificity of this exercise is developed by driving the swing leg out into a high knee position. As the hips are projected through the free thigh ‘pops’ forward. Complete 3-4 sets of 6-10 reps.
The key muscular coordination element of the step-up for a runner is the control of the swinging foot. This should be controlled by the hamstring to decelerate the limb directly below the corresponding knee. This is the same as the gait cycle and therefore enhances our running technique along with specific strength and muscular coordination improvements.
Several progressions to the step-up are possible allowing the coach/athlete to include step-ups all year round adapting the exercise to match the particular phase of training. For example stepping into the step-up generates higher forces making it suitable in the specific and pre-competition phase of a strength program. Adding a lunging action prior to the step up requires more strength therefore the exercise is suitable to the general preparation and specific preparation phases of training.
Summary
A runner’s strength program would ideally include dynamic multi joint exercises that exploit ankle, knee and hip extension. Exercises that require the athlete to perfect a complex muscular coordinated movement that corresponds to running are perfect.
Add a step-up to your training!
Several progressions to the step-up are possible allowing the coach/athlete to include step-ups all year round adapting the exercise to match the particular phase of training. For example stepping into the step-up generates higher forces making it suitable in the specific and pre-competition phase of a strength program. Adding a lunging action prior to the step up requires more strength therefore the exercise is suitable to the general preparation and specific preparation phases of training.
Summary
A runner’s strength program would ideally include dynamic multi joint exercises that exploit ankle, knee and hip extension. Exercises that require the athlete to perfect a complex muscular coordinated movement that corresponds to running are perfect.
Add a step-up to your training!
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About the author:
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L3 Athletics Coach. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt either Contact Us and we will pass your query on or contact him directly on [email protected]
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L3 Athletics Coach. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt either Contact Us and we will pass your query on or contact him directly on [email protected]