Conditioning exercise
Step-Up with Knee Drive (Sprinter Arms)
ConditioningBodyweight0:58 demo
A step-up with a knee drive and sprinter arms that builds athletic coordination.
How to perform it
Plant one foot on the box with the opposite arm forward.
Drive the opposite knee up as you step.
Switch arms as the knee drives.
Step down and repeat.
Coaching cues
- Planted foot stays firm
- Match knee with the opposite elbow
- Switch arms with each drive
- Stay balanced
Make it easier
Use a lower box.
Make it harder
Speed up the drive.
What it trains
CoordinationBalanceLeg strengthAthleticism
Programming
8–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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