Toe Off to Step Up

The step up is a great drill for runners and triathletes and is a staple in nearly every program I write for athletes. Step ups, however, are often performed with less than ideal form even among world class athletes. To eliminate the use of momentum with this exercise, I strongly encourage the performer to initially break the exercise down into parts as seen in this video. By doing so, one must deemphasize the use of momentum. Make sure to synchronize the arms and legs while assuming a balanced upright posture while avoiding toe gripping. Once you master this baseline version of the exercise, feel free to incorporate 3-5lb ankle weights and dumbbells. I typically have athletes start with a 6" step and increase it from there. Invariably you will need to use some momentum with increasing step heights (esp above 12-14").