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Coach fred matheny replies.
Step up box height. The height of the step is the first variable to consider. Find a platform or box. The higher the step the more the hamstrings and glutes are worked. With your hands at your sides and feet pointed straight ahead about hip distance apart simply step up onto the box with the right foot.
Jump box training can be used for a lot of different purposes. The box should be high enough so that when you face it and put one foot on top the knee of that leg is bent about as much as it is at the top of the pedal stroke. Best choice products 30in height adjustable aerobic step platform exercise stepper 1 piece w 3 height levels non slip surface by best choice products 29 99 29. Beginners should start with a very low step 6 to 8 inches until the movement is perfected.
Having the box too high is not only impractical as the need to step up or jump from something with a high knee is usually not done it can also add a lot of pressure to the knee joint or even cause patellar tendonitis due to the high amount of knee. I want to do step ups this winter for added leg strength but don t know how tall the box should be. The tray is welded steel with a thick rubber surface and a wood core. Box height matters and it s better to err on the lower end than having the box too high.
It can be as simple as step ups and cardio training or as sophisticated as plyometrics training. The step up exercise box comes with a non skid surface for added safety. This step up box can be adjusted to four different heights 14 inch 16 inch 18 inch 20 inch so you can vary the intensity of your training during single or double leg exercises. I am 5 foot 3 and ride a 50 cm frame.
Welded steel construction with wheels. Find something that is stable and not going to move out from under you when you step up onto it. The greater the rom the more muscle you recruit and the higher the step the more the hamstrings and glutes are involved. The starting height is nine inches.
The 20 x24 x30 plyo box is the best combination of height and size for athletic training. The adjustable step up box platform adjusts in three inch increments all the way up to 24 inches high. A progression to increase the rom involves standing in front of a step and raising the height of the step as strength increases. The frame of the adjustable step up box is fully welded.
For more variety you can mix up the speed of movement or box step height every 10 minutes. How to do step ups properly.
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