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Übung: Einbeinige Step-Ups auf der Trainingsbank mit schneller Hüftbeugung

This lower body iso-lateral strength / speed exercise is designed to train symmetry in the strength / force profile of the in the soleus-gastrocnemius-achilles complex and the large musculature in the push-off leg while improving joint mechanics in the hip, knee and ankle.

This strength / speed exercise should be included in all speed or lower body power training programs, particularly athletes requiring  linear acceleration, sprint speed and running economy.

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Primär trainierten Muskelgruppen: Gastrocnemius, Achilles, Soleus, Trapezius, Deltoids, and the muscles of the Arms.  The hip flexors and other major muscles (Quadriceps, Hamstrings, Gluteals) of the legs and the deep musculature of the abdomen and low back are also active in the execution of this exercise.
Übungstechnik: The athlete positions one foot on top of a jump box (box height should be set so that the athlete's leg is in a position of 90o knee and 90o hip flexion. The aim of the exercise is to isolate and develop strength in the leg on the box (the push-off leg).  The athlete begins the exercise by simultaneously pushing through the heel /middle foot of the foot on the box, and pushing through the forefoot of the foot on the ground, rapidly extend the knees and hips.
The athlete should coordinate opposite arm-leg swing to assist with the vertical transfer of power through the legs. In this push-up phase, the athlete should avoid any forward glide in their push-off knee - the knee should not slide forward past the toes.
As the athlete drops back into hip and knee flexion in the leg on the box, the athlete should concentrate on pushing the hips posterior, while maintaining a neutral spine. The athlete can achieve this by concentrating on loading the Glutes and Hamstrings.
Optionen zur Progression der Übung: An athlete can progress the difficulty of this exercise by increasing the number of repetitions completed, by increasing the height of the box, by increasing the number of sets completed, or by changing the rest ratios between sets.

Übung Varianten:

Statische Liegestütze auf der Trainingsbank mit schneller Hüftbeugung


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