Exercise Library
MAX STRENGTHbeginner
Weighted Step-Up
A highly specific unilateral strength movement for jumping — the step-up closely resembles the single-leg drive pattern and directly builds single-leg takeoff strength. Step onto the box and drive up; the opposite leg follows. Highly transferable to jumping.
Glutes (emphasis), quads, hamstrings3-4 sets × 8-10 reps per side
Coaching cues
- 1.Box height — best when the knee is ~90°
- 2.Drive through the heel — not the toes
- 3.Control the descent — eccentrics matter
- 4.Compare sides — prioritize the weak side
Detailed training method
[Steps]1. Face the box→2. Place one foot on it→3. Drive up through the heel→4. The opposite leg follows→5. Control the descent and repeat on the same leg
[Common Errors]✗ Driving with the toes→heel-driven ✗ Box too high→~90° knee is optimal ✗ Uncontrolled descent→eccentrics matter
[Progressions]Bodyweight→dumbbells→rear-loaded barbell→one-sided load→explosive step-up (jump step-up)
[Jump-Specific]One of the movements closest to the single-leg jump drive; train the weak side first to correct imbalances
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