We do quite a bit of our acceleration from a one-knee-down start position to encourage drive through the rear leg. Therefore, after reading Bosch’s work and chatting to some strength and conditioning coaches, I thought we might try and replicate this movement as a step up. I am very cognizant that this may have already been done before and that I may not have seen it in action, but I am sure that if it has been done, I will be corrected and I ask this to occur. Also, can you give me a name for this movement? For now though, I will talk you through the following video.
Start Position
Stand slightly back from an elevated step box. You should be in a lead leg, flat foot position with the trailing leg kneeling at the heel of the lead leg. Make sure your legs are about hip width or slightly narrower and that the toes of the trailing kneeling leg are turned under position.
Movement
From this starting position, transfer most of your weight onto the lead leg whilst keeping the hips square. Drive the kneeling rear leg up and through so that the foot lands on the box and you are now standing on the box with the lead leg. Now continuing the movement, you drive the previously kneeling leg up so that the knee is past parallel to the ground. From there, reverse the movement (controlled) back to the original starting position. Repeat for the desired number of reps and then change legs to complete the set. You may rest in between legs.
Variations
There are many variations of this movement, although only two are shown in the video. For variety and progressions you may do any or all of the following:
- Increase or decrease the height of the box
- Hold a bar in the overhead squat, front squat, or back squat position
- Hold dumbbells or kettlebells in your hands
I hope this provides another variation of single-leg/step up movements for your “exercise tool box,” and that the athletes you train gain a performance advantage by using it.
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Ashley Jones is a rugby strength and conditioning coach who has worked with the elite of the game, having been employed by the Crusaders (Super XV competition), New Zealand All Blacks, and the Australian Wallabies over the last decade. He has worked in the sports physical performance conditioning and fitness industries since 1978 and has worked in three professional sports (basketball, rugby league & rugby union) across three countries (New Zealand, Australia, and Japan). 
Thank you for sharing, Ash! I still remember the good tips you gave me at the old Devine’s gym in Nelson. I’ll be using this one too!
Cheers,
Brad
Cheers Brad, hope you get some good gains out of the movement, really like adding a single leg movement such as this after my main 2 legged squat movements, I will be adding a programming article soon, cheers, ashley
We need more Ashley Jones articles!!! Definitely one on the best minds in strength in conditioning, especially CONDITIONING.
Thank you Scott for your kind words, it was on my “Bucket List” to be published in EliteFTS and I hope I can have a few more published before the bucket is emptied, cheers, ashley
It may have been done before, but to my knowledge, I have never seen it . Thanks for sharing.
As Dave Tate has always said “another tool in your tool box” or something similar to that anyways, hope everyome gets some benefit from it, cheers, ashley
I’ve had my athletes doing this for a year or so but doing it as a strength move, dumbells works but I prefer a sandbag on the shoulder. Start in standing position and step back to a reverse lunge, then up and through to a step-up to a bench or tire.
But I never thought of using it with a low block for speed/acceleration, and I like your version here. I’ll start using it, well done!
Thank you Brian glad this post has generated some ideas amongst the readers hope you get some great results and transfer with it regards ashley
THanks for sharing this with me Ash, it brilliant,well done to you.xxx