Running Stairs
Running stairs may seem simple, even insignificant,; however, it's actually an excellent exercise for improving overall power and quickness.
Do's
*Do hit every step on the first set and for the second set hit every other (repeat for a total of 6-10 sets during the beginning phase of your training)
*Do concentrate on being "light" on your feet (you should barely hear your feet hitting the ground)
*Do run in short bursts (no longer than 50 yards)
*Do rest for a minimum of 1 minute in between sets (any shorter of a rest period and the exercise become an aerobic activity which is counterproductive to speed training)
*Do pump your arms vigorously
*Do drive your knees high and to the sky when skipping steps
Don't's
*Don't run further than 60 yards (rational as stated above)
*Don't skip 3-4 steps at a time (you risk serious injury by skipping too many steps)
*Don't sprint down the steps (once again, you risk injury by sprinting down steps)
*Don't watch your feet (watch the steps in front of you)
Strength & Conditioning