Andre Johnson DB Step-Up to Shoulder Fly

Houston Texans wideout Andre Johnson performs a Dumbbell Step-Up to Shoulder Fly with coaching from University of Miami strength and conditioning coach Victor Ishmael.

Victor Ishmael: We'll get a unilateral growth, which is a singular leg development growth, along with some shoulder development. That's why we throw both movements in there together. So we have the individuals step up nice and tall just like they would be doing in a running position. Once they have the foot onto the base of the block he'll drive the other knee up and toe up. We want him to hold it and them come back down and do the same for the other leg. Once they step down then we're going to throw the fly into the lateral raise. What we're trying to do is make sure we catch every angle possible. The thing is, what happens is people do the same repetitive motion over and over. What we try to do is get a variety of stimulation. So we continue the growth, continue the strength development and also help aid in injury prevention.Biggest mistake is not having a stable foot when you step up on the block and then with the fly we want to stand nice and erect with the core nice and tight and not leaning back and bring it forward. We want it to almost come directly overhead. The sets and reps for that were at least three sets of eight.