• Stand in front of three- to six-inch high step

• Step up with right foot, then left

• Step down with right foot, then left

• Repeat pattern as quickly as possible for specified time

• Alternate lead foot each set

Sets/Distance/Recovery: 5x30 seconds; rest 60 seconds between sets
Benefits: Improved aerobic conditioning, calf and shin strength
Arnold: This drill creates an aerobic effect while training your fast twitch muscles—the ones you use when sprinting and playing football. If you condition by going out and just cruising through long sprints, then you’re training your slow twitch muscles, which is a waste of time.