Bruce Bowers: Prof. Spassov: Recently attended the
overspeed training clinic you and Coach Capasso put on at the NSCAA Convention.
I was reading an article written by you on the benefits of High Step Ups and was
wondering if they were a part of your Weight Training, especially as far as the
Women's Soccer teams are concerned.
Prof. Spassov: High Step Ups are important part of
any conditioning program because of the complex development of dynamic strength
of the lower extremities. The most common starting position requires the box to
be so high when the position of the athlete as follows: The foot of stepping up
leg is on the box, the other leg is on the floor up on the
toes and the thigh of the stepping up leg has to be parallel to the
floor. Yes, I use the Step-ups for conditioning and the loading varies,
depending on the period, from 2 to 4 sets and 10 to 30 reps for each leg.