Step-ups are a staple for speed and explosiveness training. In addition, this exercise will increase vertical jumping ability in athletes. Make sure to include step-ups in your VertiMax workouts!
Drill Mechanics: Begin with two feet on the ground. Step with one foot onto the box. Quickly lift up the other leg (explosive movement up to chest level). Arm swing should be opposite of leg movement (e.g., right knee up, left arm forward).
Load: 2 Waist (beginner), 2 Ankle (moderate), 2 Hip-flexor (advanced)
Perform: 3 sets of 5-10 reps with each leg