goergen1
11-19-2007, 12:52 PM
Band Step Ups
by Bert Sorin
I have been doing band step ups lately and have really felt they are helping my single support (one leg) power and speed. I take the Tilting Plyo Step (http://store.sorinex.com/Tilting_Plyometic_Step_Adj_42_high_w_band_p/psat-1.htm), and set the deck height at approx. 15""-18"" with a 20-25 degree down hill tilt (towards me).
I Then wrap Mini JumpStretch bands around the two bottom support legs a few times, bring them back up and loop the around my lifting belt. (I have one band on each hip basically). When I am standing on the ground, the bands already have tension, then I place my left leg on the Tilt Plyo Step, and explode off of the ground, driving hard with the left leg. (I am also pushing slightly with the right at the bottom). As my hip height increases, the bands begin to add more tension (accommodating resistance) the higher I go.
This makes it very hard for me to gain much momentum in the movement, of jump off of the step. I am having to push harder and harder, the higher I go. I do them with a fast tempo, almost plyometrically, trying to get a bounding effect. After 3-5 reps with my left leg, I switch immediately to my right.
I have felt that not only am I getting muscular power from this exercise, but stability and neural stimulation. I feel that the tilted portion of the deck is very important, because you get a pre-stretch in the calf, and automatically go into a hard calf raise. This would be wonderful for Track and field jumpers, basketball players, volleyball players, and throwers.
by Bert Sorin
I have been doing band step ups lately and have really felt they are helping my single support (one leg) power and speed. I take the Tilting Plyo Step (http://store.sorinex.com/Tilting_Plyometic_Step_Adj_42_high_w_band_p/psat-1.htm), and set the deck height at approx. 15""-18"" with a 20-25 degree down hill tilt (towards me).
I Then wrap Mini JumpStretch bands around the two bottom support legs a few times, bring them back up and loop the around my lifting belt. (I have one band on each hip basically). When I am standing on the ground, the bands already have tension, then I place my left leg on the Tilt Plyo Step, and explode off of the ground, driving hard with the left leg. (I am also pushing slightly with the right at the bottom). As my hip height increases, the bands begin to add more tension (accommodating resistance) the higher I go.
This makes it very hard for me to gain much momentum in the movement, of jump off of the step. I am having to push harder and harder, the higher I go. I do them with a fast tempo, almost plyometrically, trying to get a bounding effect. After 3-5 reps with my left leg, I switch immediately to my right.
I have felt that not only am I getting muscular power from this exercise, but stability and neural stimulation. I feel that the tilted portion of the deck is very important, because you get a pre-stretch in the calf, and automatically go into a hard calf raise. This would be wonderful for Track and field jumpers, basketball players, volleyball players, and throwers.