Lateral Hurdle Step with Knee Hug

Lateral Hurdle Step with Knee Hug

Step
Corrective
Level: 3
Target Action: Dynamic
Assistance
Kit: Hurdle
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Step progressions are an accessory exercise in a lower body programme yet they offer a unique opportunity to develop strength and motor control specific to sprinting. Hip-Lock is a critical position for effective acceleration and top-speed running. Achieving it requires the coordination of hip and oblique system in single leg stance with the stance knee extended. The Step progression targets this specific coordination under load and increasing movement complexity.
The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.

PROGRESSION-REGRESSION LADDER

Lateral Hurdle Step
Lateral Hurdle Step
Step
Fundamentals
Level: 4
Kick the Front Door Down Step Overs
Kick the Front Door Down Step Overs
Step
Fundamentals
Level: 6
Lateral Hurdle A-Skip
Lateral Hurdle A-Skip
Step
Fundamentals
Level: 5
Lateral Hurdle Straight Leg Hurdle Step with Assistance
Lateral Hurdle Straight Leg Hurdle Step with Assistance
Step
Fundamentals
Level: 5
Lateral Hurdle Straight Leg Hurdle Step
Lateral Hurdle Straight Leg Hurdle Step
Step
Fundamentals
Level: 6
Box Step Up (Front Loaded)
Box Step Up (Front Loaded)
Step
Challenge
Level: 7
Box Step Up (Front Loaded) to A-Frame
Box Step Up (Front Loaded) to A-Frame
Step
Challenge
Level: 8
Box Step Up (Front Loaded) to B-Frame
Box Step Up (Front Loaded) to B-Frame
Step
Challenge
Level: 8
Box Step Up (BB)
Box Step Up (BB)
Step
Challenge
Level: 9
Box Step Up to A-Frame Hold (BB)
Box Step Up to A-Frame Hold (BB)
Step
Challenge
Level: 9
Box Step Up to B-Frame Hold (BB)
Box Step Up to B-Frame Hold (BB)
Step
Challenge
Level: 9
Box Step Up with Reverse Lunge
Box Step Up with Reverse Lunge
Step
Mastery
Level: 10
Box Step Up with Reverse Lunge (DB)
Box Step Up with Reverse Lunge (DB)
Step
Mastery
Level: 10