The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a lower-body circuit that develops strength and power.
Who’s Doing It
Tobin Heath, U.S. soccer star
Muscular Benefits
Increases glute, quad, hamstring and calf strength and power
Improves balance and single-leg stability
Builds endurance
Sports Performance Benefits
The four exercises in this circuit primarily develop lower-body strength and power to improve acceleration, agility and top speed. The single-leg aspect of the Step-Up and Lunge build stability and balance to help you stay strong on your feet and prevent opponents from knocking you out of position. Also, performing these exercises in a circuit is a great way to keep your heart rate up and improve late-game endurance.
Lower-Body Circuit How To
Circuit the following exercises using a knee-high box
Box Squat
Assume athletic stance six to 12 inches in front of box
Bend hips and knees to slowly lower into Squat
Tap butt on box
Explosively drive out of Squat
Repeat for specified reps
Step-Ups
Assume athletic stance six inches behind box with right foot fully on box
Contract right quad and glute to explosively drive body up
Drive left knee up until thigh is parallel to ground
Bend right knee and hip to lower left leg to ground and return to starting position
Repeat for specified reps; perform set on opposite leg
Lunges
Assume athletic stance
Step forward with right leg and lower until thigh is parallel to ground and rear leg is one or two inches above ground
Drive up with front leg to return to start position
Repeat for specified reps; perform rep with opposite leg
Box Jump
Assume athletic stance about one arm-length away from plyo box
Lower into quarter-squat, then explode through hips, knees and ankles to jump for maximum height
The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a lower-body circuit that develops strength and power.
