Blok SessionsGet the free appGet the app

High-step into dyno

Rock onto a high foot, then drive into a dynamic move. 4-5 moves, 3-5 tries each.

On the wall
Momentum
20 min
Moderate intensity
Moderate injury risk
Boulders, Overhang, Slab vertical

How to do it

Find (or set) a move from a high foothold to a big handhold. Put your foot high, shift your hips over it, then stand up explosively and jump or reach dynamically to the hold. Start with short, easy versions and catch with control. Do 4-5 different moves, 3-5 tries each, resting 1-2 minutes between tries.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

High-step into dyno

0:00 / 20:05

Ready

20:05

12 rounds

Rock onto a high foot, then drive into a dynamic move. 4-5 moves, 3-5 tries each.

12
rounds
1:00
rest
20:05
total

Want this in a plan? Seven questions and you get a plan built around your climbing.

Take the quiz

Who it's for

Generating from a high foot, which is one of the most common comp shapes and one of the least practised. It links two skills most climbers train separately.

Common mistakes

  • Standing up slowly then jumping. It's one movement. The rock-over feeds the jump.
  • Starting big. Short, easy versions first, catching with control.
  • Hips behind the foot. Get your weight over the high foot before you drive.

How to progress

Longer moves and worse catches. If the rock-over is the weak part rather than the jump, do rock-over repeats for a few weeks first.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Power Explosive moves, momentum and coordination.

  • Endurance Climb longer before you pump out, by moving efficiently.

  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

  • Deload Train less, let your fingers recover, keep moving.