Bench Sprint
Bench Sprint is a plyometric conditioning – alternating step jumps exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric conditioning – alternating step jumps
Exercise technique
- Bench
Use a low, non-slip bench or box.
- Feet
Plant one whole foot on top and keep the other on the floor.
- Prepare
Keep your chest upright and slightly bend the upper hip and knee.
- Push
Press through the upper foot into the step and extend that hip and knee.
- Switch
Switch legs in the air, bringing the opposite foot onto the bench.
- Land
Place the lower foot softly on the floor while balancing on the upper foot.
- Series
Match your arms to a running rhythm and continue controlled right-left switches.
Key technique points
- Place the whole upper foot on the bench.
- Drive from the upper leg.
- Keep your knee aligned with your foot.
- Check foot placement with every switch.
- Secure the bench.
- Maintain foot contact as speed increases.
Common mistakes
Landing on the edge
Do not place only the toes of the upper foot on the edge.
Excessive floor-leg push
Do not jump from the lower leg and bypass upper-leg contribution.
Knee collapsing inward
Do not let the knee on the bench fall inward.
Bench too high
Do not choose a height that disrupts smooth leg switching.
Hard floor landing
Do not strike the floor with the lower knee straight.
Dropping the chest
Do not fold your torso onto the upper thigh as you fatigue.
Frequently asked questions
Bench Sprint: why is “Landing on the edge” a mistake?
Do not place only the toes of the upper foot on the edge.
Bench Sprint: why is “Excessive floor-leg push” a mistake?
Do not jump from the lower leg and bypass upper-leg contribution.
Bench Sprint: why is “Knee collapsing inward” a mistake?
Do not let the knee on the bench fall inward.
Bench Sprint: why is “Bench too high” a mistake?
Do not choose a height that disrupts smooth leg switching.
Bench Sprint: why is “Hard floor landing” a mistake?
Do not strike the floor with the lower knee straight.
Bench Sprint: why is “Dropping the chest” a mistake?
Do not fold your torso onto the upper thigh as you fatigue.
What should I focus on when doing Bench Sprint?
Place the whole upper foot on the bench. Drive from the upper leg. Keep your knee aligned with your foot. Check foot placement with every switch. Secure the bench. Maintain foot contact as speed increases.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.