Many professional athletes "run bleachers" to increase their quickness. The "high stepping" motion done by the quadriceps muscle when running up and down bleachers at a stadium causes this result. Admittedly, I find the exercise somewhat dangerous and impractical if you can't locate a stand of bleachers. Does anyone know of a more reasonable exercise which will have the same result in increase of quickness?
I do not think running bleachers is necessary. How much "high stepping" are you doing on your way down, anyway? The motion can be simulated by doing lunges, as long as they are performed correctly. Also, use a park bench or some other sterdy platform that does not extend your knee past the 90 degree angle when the knee is bent. Plant one foot on the sterdy item of your choice and push off of the ground with your other foot. Lower the same leg in which you raised to the ground. Repeat the "stepping up" process for 3 sets of 10 or 12, and you will feel it in the morning for sure. This will increase your horizontal movement speed and strengthen your quads, ham strings, and gluteus.
