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
Start
End
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.
