Setup and loading
Low bench or box.
How to do the bench sprint step by step
- One foot on the bench with your heel near the edge.
- Push off the top foot and switch feet in the air.
- Alternate quickly.
Form cues
- Sprint arms
- Fast pace
Common mistakes
- Looking at your feet
Sets and reps for your goal
Speed
4-6 x 10-30 m or 5-10 s · full rest4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
Plyometrics
3-5 x 3-6 jumps · rest 1-2 min3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Plyo boxFoam boxes forgive missed jumps.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
