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Push to Run
A burpee-style transition drill: drop to a push-up, then explode up directly into a sprint, training the ground-to-run transition used in sport and conditioning tests.
CardioBodyweightGround-to-sprint transition
GoLightWeight mediapush-to-run
Demonstration coming soon
Primary
QuadricepsPectoralis major
Secondary
GlutesHip flexorsTricepsCore
Equipment
Bodyweight
Pattern
Ground-to-sprint transition
Setup
- 01Clear a runway of at least 5 to 10 meters in front of you.
- 02Start standing tall at the start of the runway.
- 03Brace the trunk before dropping to the floor.
- 04Decide the sprint distance for each rep in advance.
Execution
- 01Drop down through a squat and kick the feet back into a push-up position.
- 02Perform one full push-up with a rigid body line.
- 03Drive the feet up under the hips and explode forward into a run.
- 04Sprint the set distance, walk back, and repeat.
Checkpoints
- -The push-up keeps a straight line from head to heels.
- -The first running steps are short and punchy with a forward lean.
- -The transition from floor to sprint has no pause at the top.
- -Each rep starts from a fully reset standing position.
Common mistakes
- -Snaking the push-up with hips lagging behind the chest.
- -Standing fully upright before starting to run, killing the acceleration angle.
- -Overstriding the first sprint steps.
- -Letting fatigue turn the sprint into a jog while still counting it as a hard rep.
Programming notes
- -Use 6 to 10 reps with 10 to 20 meter sprints and full walk-back recovery for power conditioning.
- -Use shorter 5 meter bursts in circuits when space is limited.
- -Keep total sprint volume modest; quality of each acceleration is the point.
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