Coach Terry's Corner - The Rugby Blog

If At First You Don't Succeed Listen To Your Rugby Coach
23 Jun 2017

How to do the step-up knee drive for power rugby players

Step-up knee drive, also known as step-up knee raise will assist you in your development of your explosive leg power for quick sprinting during a rugby game. This drill is also great for developing a higher vertical jump for when you are contesting for the rugby ball on the field during a rugby game.

You’ll need a solid bench or stable platform to step upon to perform this drill. Many elite rugby players enjoy making this drill more intense by gripping a dumbbell in each hand as they perform the step-up knee raise, thus creating a greater tensity on the leg muscles.

The step-up knee drive drill in 5 steps:

1. Place yourself in front of your bench or a stable platform and step up onto it with your right foot.
2. Plant your right foot, and as you do this drive through with your left foot raising your left knee as high as you can.
3. At the same time as above, be sure to pump your right arm into a sprinting position.
4. Lower your left foot back down and back onto the ground.
5. Switch sides and repeat steps 1 – 4 raising the right foot and right knee.

Get to it NOW.

Coach Terry


REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.


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