Stair Jumping
Stair jumps is a great exercise that works to improve explosiveness, vertical jump, endurance and overall lower body strength. This exercise engages the quadriceps, glutes, abs and calves. Sports that will benefit from this drill include cycling, downhill skiing, track and field and weightlifting etc. Note, that the landing technique for stair jump is crucial in preventing injury. Ensure that the knees do not collapse inward when landing. Landing in a squat jumping will help you maintain balance. As always a warm up should be done before performing any plyometric exercise to prevent injury. To progressively develop, the suggested exercise amount 3 sets, every stair; 4 sets, skip a stair; 4 sets, skip 2 stairs.
Difficulty: Rating: 
Equipment: Bleacher or stadium stairs
Process
Starting Position: Stand in a quarter-squat at the bottom of the stairs and have feet shoulder width apart.
Action: Jump up to the first step and continue to jump to the next stair depending on what the jump difficulty is (i.e. every stair, skip a step, skip 2 steps etc.). Be sure to use arm swings to maximize height of jumps and make movements more efficient. Landings should be light and quick; movements should be continuous up the stairs without pauses.
Target Muscle Groups: Quadriceps, glutes, abs and calves.
