The vertical jump is a test to measure your jumping ability. For athletes, the skill of jumping can improve performance through a combination of speed, power and coordination. Running stairs can increase lower body strength, power and conditioning -- along with helping you jump higher.
Benefits
The main function and benefit from running stairs is increased strength and power in the lower body. Similarly, the skill of jumping requires strong, powerful lower body muscles. Along with building the strength in the legs, running stairs works as a cardio workout to improve endurance and stamina.
Muscles
The muscles involved with running stairs primarily include the lower body, but smaller muscles are also involved throughout the core and upper body. Calf muscles including the gastrocnemius and soleus are essential for jumping ability and are activated during every step on the stairs. Thigh muscles including the quadriceps and hamstrings are also involved in every step and are responsible for knee and hip flexion and extension. Swinging your arms also activates the shoulders, chest and abdominals that improve arm strength.
Variety
Running stairs doesn't have to be limited to running on every step. Adding variety can add a challenging component to the workout for improved benefits. Bodybuilding.com suggests focusing on running on your toes during every variation and starting by running straight up one flight of stairs, using one step at a time. On the next flight, skip one step as you focus on long, powerful strides. The third flight can include hops between steps. Advanced athletes can add a weight vest for extra resistance.
Workouts
Use stair workouts two to four days per week and combine other functional exercises for a total body workout. One workout involves performing body weight exercises such as push-ups, squats, lunges, handstand push-ups or sit-ups between flights, says Bodybuilding.com. You can also carry dumbbells or barbells as you run the stairs for added resistance and then perform different exercises between flights.
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