Plyometric Training Zone!

Fitness Step Plyometric Exercises

Fitness Steps can be used for a variety of jumping and stepping plyometric exercises. The plyometric exercises shown are only a few of the many available. The pictures shown are using the 6" version of the Stackable Step (two stacked together), but the exercises can be used with any fitness step/step trainer.

Before beginning any jumping exercises check the landing area to ensure safety. Use the aerobic steps in a variety of combinations to add a vertical element to your plyometric training.

These Fitness Step Plyometric Exercises are also available in a printable, PDF version.

Linear Stabilization Jumps

1. Begin in front of the fitness step.
2. Jump onto the step landing in similar position to the takeoff.
3. Step off and repeat.

Linear Stabilization Jumps

Lateral Stabilization Jumps

1. Begin standing on the side of the step.
2. Jump laterally onto the step landing quietly.
3. Step off and repeat.

Lateral Stabilization Jumps

Step Jumps

1. Begin standing on the side of the aerobic step and jump over, landing and quickly jumping back over the step.
2. Continue repeating to complete set.

Step Jumps

Fast Feet

1. Start with one foot on the step.
2. Quickly alternate feet on the step trainer.
3. Repeat for period of time or number of steps.

Fast Feet

Bounce, Bounce, Jump

1. Begin with one foot on the step and one foot on ground.
2. Bounce twice with the foot on the ground.
3. On the third bouce, jump and switch foot positioning.
4. Continue to repeat the sequence for a period of time or reps.

Bounce, Bounce, Jump

Lunge

1. Begin with both feet on the ground about 2 feet from the fitness step.
2. Lunge forward landing on the step.
3. Push off and return to standing position.
4. Repeat with same leg or alternage legs.

Lunge

Lateral Lunge

1. Begin around 2 feet to the side of the step.
2. Lunge with your inside leg, land then return to the starting position.

Lateral Lunge

Step Downs

1. Begin on top of the step trainer.
2. Step back up. Repeat to both sides.
3. Repeat with the opposite leg or same leg.

Step Downs

Lateral Step Down

1. Begon on top of step.
2. Step off laterally landing on one leg.
3. Step back on top with the opposite leg.
4. Repeat to the other side with the opposite leg or same side with same leg.

Lateral Step Down

Single Leg Bound

1. Stand on one leg and jump onto the step landing with the opposite leg.
2. Step off and repeat.
3. Variations:
        A) Take off with two legs, land on one.
        B) Take off with one leg, land on two.
        C) Take off and land on the same leg.

Single Leg Bound

Lateral Bound

1. Stand on outside leg about 2 feet from the side of the fitness step.
2. Bound onto the step landing on the opposite leg.
3. Variations:
        A) Continue over the step and repeat on the other leg.
        B) Step back down andrepeat with the same leg.
        C) Turn 90 or 180 degrees before landing on the step.

Lateral Bound

Summary

Fitness Steps/Step Trainers provide a full-body workout that involves primary muscles, stabilizers and joints. Browse our extensive selection of quality Fitness Steps.