PART 7 of the #SingleLegStrength Training Series with @matthewibrahim_: Single Leg Step-Up Progressions (Linear Focus)
The video above contains the following Single Leg Step-Up Progressions:
1. DB Linear Step w/ Eccentric Lower
2. DB Step-Up w/ Dynamic Foot
3. Plate Overhead Step-Up w/ Hip Flexion
Single Leg Step-Up progressions provide an important building block for athletes to not only control the hips and pelvis together, but also as a way to build strength on one leg at a time to enhance performance output and mitigate the likelihood of injury. These progressions also bring to light whether or not the athlete demonstrates hip instability between sides. From a training program and exercise dosage standpoint, these progressions provide deeper insight for the S&C Coach to prescribe the necessary implements to enhance single leg strength.
Let's break down each of the three progressions one by one. In the first progression, the goal here is body control during the eccentric (lowering) portion of the exercise. The purpose of the forward body lean and center of mass shifting anteriorly during the eccentric portion is to counterbalance the weight of the non-working leg (the leg descending down and shifting posteriorly) as it reaches closer toward the ground. In the second progression, we're using a "dynamic foot", meaning the steps are continuous, which requires much more body control. Lastly, at the third progression, we're forcing the athlete to not only control their lower body, but also to control their trunk at a much higher degree due to holding the load overhead.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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