Bench Sprint
About This Exercise
The Bench Sprint is a dynamic, single-leg plyometric exercise that builds explosive power, coordination, and stability. It trains the lower body through rapid, alternating jumps onto a raised platform, mimicking the drive phase of a sprint.
1Setup
1. Place a stable bench or box (12-18 inches high) on a non-slip surface. 2. Stand facing the bench, about a foot away, with your feet hip-width apart. 3. Place the ball of your right foot on the edge of the bench, heel hanging off. Keep your torso upright and core engaged.
2Execution
1. From the setup, push off explosively with your right foot, extending fully through the ankle, knee, and hip. 2. Drive your left knee upward as you jump, switching legs in the air. 3. Land softly with your left foot on the bench, absorbing the impact by bending your knee and hip. Your right foot returns to the floor. 4. Immediately repeat the movement, alternating legs with each rep. Maintain a quick, rhythmic tempo.
Pro Tips
- Focus on an explosive push through the entire foot, not just the toes.
- Drive the opposite knee up toward your chest to generate height and power.
- Land as quietly as possible, bending your knee to absorb the impact.
- Keep your torso upright and avoid leaning forward at the hips.
- Use your arms in a running motion to maintain balance and momentum.