How many reps of the TRX sprinter start should you do per leg when you are new to the exercise?

Work in 2 to 3 sets of 6 to 8 reps per leg, focusing on a clean straight-line lean and a soft landing before you add speed or reps. The straps should feel like support, not a crutch, at this stage.

What can you do instead of the TRX sprinter start if you don't have a suspension trainer?

Leaning into a wall with both hands at the same angle trains an almost identical loaded sprint-start lean without a suspension trainer. Holding a sturdy squat rack or post at arm's length works as another stand-in for the strap support.

What is the TRX sprinter start good for, and when should you skip it?

It is a low-impact way to build power and single-leg drive for athletes and general trainees alike. Skip it if you cannot yet hold a stable forearm or hand plank, since the straight-line brace this drill assumes should come first, or if you need true max-speed sprint work, which the straps cap.

Intermediate

TRX Sprinter Start

Leaning forward against the straps puts you in a sprinter's forward-angled position, then you drive off one leg and punch the opposite knee up as if exploding out of the blocks. The straps support the lean so you can train the triple-extension push and knee drive with intent and balance. It is a good low-impact power and single-leg drive builder for athletes and general trainees alike.

Equipment: TRX
Body part: Glutes, Quads
Type: Plyometric, Strength
Browse by muscle: Gluteus Maximus, Rectus Femoris, Vastus Lateralis
Browse by movement: Gait Drill

How to do it

1
Face away from the anchor with the straps mid-length and a handle in each hand.
2
Extend the arms and lean forward onto the balls of your feet into a straight line.
3
Brace the core and shift onto one stance leg.
4
Drive the opposite knee up and forward while extending hard through the stance leg.
5
Push explosively so you rise onto the ball of the standing foot.
6
Return the driving leg under control and repeat for reps, then switch legs.

Tips

Keep the body in one straight, forward-leaning line from head to stance heel.
Drive the knee up fast and finish the push through the ball of the foot.
Keep the core braced so the hips do not sag as you extend.
Land and reset softly rather than crashing back into the start.

Variations

Common mistakes

Straps left too long remove the forward lean's load, turning the drill into a light knee raise instead of a loaded sprint start.
The elbows bend and drift as the knee drives, turning what should be stable arm support into a wobble the legs have to fight.
Once fatigue sets in, the stance-leg extension gets cut short before full hip and ankle drive, turning the power drive into a plain knee raise.
The eyes drop to watch the feet, pulling the chest and hips out of the straight lean line the rest of the body is holding.

Frequently asked

How many reps of the TRX sprinter start should you do per leg when you are new to the exercise?: Work in 2 to 3 sets of 6 to 8 reps per leg, focusing on a clean straight-line lean and a soft landing before you add speed or reps. The straps should feel like support, not a crutch, at this stage.
What can you do instead of the TRX sprinter start if you don't have a suspension trainer?: Leaning into a wall with both hands at the same angle trains an almost identical loaded sprint-start lean without a suspension trainer. Holding a sturdy squat rack or post at arm's length works as another stand-in for the strap support.
What is the TRX sprinter start good for, and when should you skip it?: It is a low-impact way to build power and single-leg drive for athletes and general trainees alike. Skip it if you cannot yet hold a stable forearm or hand plank, since the straight-line brace this drill assumes should come first, or if you need true max-speed sprint work, which the straps cap.

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