Category: Strengthening
Type: Drill
STAIRS
Drill description:
Starting at the base of the stairs at a football or track stadium, run as fast as possible to the top. Drive the hands quickly and in rhythm with your strides. There are three basic ways to attack a stairs drill. For the first several repetitions, hit each stair with one foot or the other. This emphasizes quick feet while working on both endurance and leg strength. Next, repetitions can be done where both feet step on each stair. This will work on coordination of quick feet. Follow this by running up the stairs two at a time to lengthen your stride. Running up stairs develops quick twitch muscle in the quads and calves by accelerating.
* In conjunction with running up the stairs, you may also perform this exercise at the top, running down instead. This works the fast twitch muscle in a different area of the quad muscle. It is very effective to develop all four muscles in the quad and running down stairs is an effective way to do so.
Submitted by: Coach Brad
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