Monday, March 27, 2023

Take the (stadium) stairs

Get to your local high school stadium and hit the bleachers to build a stronger, more powerful lower half.

The “stadium stairs” workout is a great way to strengthen glutes, quads, and hamstrings, and can lead to performance improvements on even ground.

When you run the stadium stairs, you have to assume a forward-leaning position and drive your feet down and back. That’s the same technique you need to run fast on flat land, so it’s an ideal way to improve your speed and acceleration.

Sprinting stairs is also a fun and challenging way to burn calories and fat.

You can increase the challenge and intensity of your workout by adding the following variations:

  • Sprint up every other step
  • Skip
  • Hop (both feet)
  • Hop (one foot)
  • High Knees
  • Lateral shuffle
  • Lunge
  • Walk or jog down the stairs for a little rest and recovery between sets.

Get STRONGER, Get FASTER!

Steve Harehttp://www.ohiovarsity.com
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes OhioVarsity.com, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

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