Jump and Sprint
Six weeks of jumping and sprint drills: box jumps and quick feet, then depth jumps and bounds. Three days a week. Pairs with the Fuel plan Training day, rest day.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- Two sturdy boxes or benches (one low, one knee height), a cone or a shoe to mark a spot, and room to run ten metres.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Up
- Bench Jump 4 × 5
- Quick Leap 3 × 5
- Single-Cone Sprint Drill 3 × 20 sec
- Kneeling Arm Drill 2 × 20 sec
Jump up, step down — never jump down in this block. Arms drive the jump.
Day 2 Across
- Stride Jump Crossover 4 × 6
- Single-Leg High Box Squat 3 × 5 each leg
- Bench Sprint 3 × 20 sec
The crossover travels over the box side to side. The bench sprint is a quick foot swap on the box edge.
Day 3 Skips
- Box Skip 4 × 4 boxes
- Lateral Bound 3 × 6 each way
- Plyo Push-up 3 × 5
Skip from box to box with a low, quick step. Bounds stick each landing for a second.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Quadriceps · Adductors · Chest · Hamstrings · Shoulders
Plans like this one
Get all 6 weeks free with a trainer.
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