The Play: Step-Ups
The Purpose: To increase strength in your hip extensor muscles, such as the glutes, in order to improve acceleration and overall speed.
Pre-Snap Read: This exercise is a great way for you to work on your game at home. All you need is a stair or a very sturdy box.
Performance: Place your right foot on the step or stair, with your left foot staying planted and stationary below. Make sure your right leg on the box or stair forms a right angle at your knee, with your thigh parallel to the box. If your thigh is at an angle, your knee is either too high or too low, and you won’t get the full benefit from this exercise. At this point you are ready to Step-Up, but before you do, make sure you keep your left down leg knee stays straight and locked. You want to make sure your right leg is doing all the work. To ensure this, your left toe should be pointing up a bit, with your weight on your heel, so you are forced to use only the right leg to extend up. Now, Step-up. Repeat this 4-8 times and then switch legs.
Post Drill Analysis: Was your step-up leg at a right angle and the thigh parallel? Was your toe up on the plant leg? If you feel that your Step-Up was too easy and you just glided up effortlessly, chances are one or both of these were the cause.