Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Box Step-Up, a drill that increases lower body explosive strength.
Who’s Doing It

• Tim Tebow, Denver Broncos QB

Muscular Benefits

• Increases lower body strength and power, specifically in the quads and glutes

Sports Performance Benefits

• Targets the muscles that are essential for jumping, quickness, acceleration, agility and tackling power
• Teaches proper running mechanics to improve speed and prevent hamstring injuries

How to Perform the Box Step-Up

• Assume athletic stance six inches from knee-high box or bench with bar on upper back and right foot fully on box
• Contract right quad and glute to explosively drive body upward
• 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

Sets/Reps: 3×6-8 each leg
Coaching Points

• Keep toes pulled up toward shin
• Drive through front foot, not back foot, to perform Step-Up
• Strike ground on ball on foot

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.