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Exercise: Get-Up & Go's

Get-Up & Go's is a simple and effective exercise for all athletes wanting to increase their linear speed capabilities.

The advantage of this exercise is that the athlete is required, from a Push-Up position, to generate maximal force and power production from a stationary, stable position.

Due to the bi-lateral, parallel foot position of the Push-Up position, the athlete should focus on the explosiveness of the hip and knee flexion in their 1st step leg, as it is the speed of this 1st step, and the time it takes for the foot to return to the ground that determines the rate of speed development during this exercise. The athlete wants to pull the hip and knee into flexion and push back through extension returning the foot to the ground as fast as possible.
The athlete is training bi-lateral 1st step power, and uni-lateral Hip flexion when completing this exercise.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Adductor Musculature and Abdomen.
Technique Ques: After determining the Sprint distance length (10m, 20m etc.) the athlete places their hands on the starting line, and puts themselves into the Push-Up position. Upon hearing the trainers starting signal, the athlete pushes up and out of the Push-Up and into the Sprint as quickly as possible.

Options for Progression: An athlete can modify this exercise by shortening rest durations between sets, increasing the number of Sprints completed, by increasing their body weight with a weight vest, by increasing the sprint distance, or increasing the number of sets completed.

Progressions / Exercise Variations:
Body Squat to Sprints


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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