Description of Exercise
-Begin this exercise by first grasping the TRX handles in each hand and face away from the bands.
-Lean forward approximately 45 to 60 degrees relative to the ground and support your body weight wtih the bands.
-Keep your elbows slightly bent and tighten your core musculature throughout the exercise.
-Explosively drive one leg forward towards your chest until your opposite leg comes off the ground a maximum of two to three inches.
-Try to land on the front of the foot of the supporting leg and slightly bend the knee.
-At the same time, extend the other leg behind your body and place it on the ground so that you are in a leaning lunge position or a sprinter’s position on the starting block.
-Repeat this exercise the appropriate number of reps or time and do the same exercise using the opposite leg.

Importance
TRX sprinter’s start is similar to TRX plyo balance lunges because it aids with improving neuromuscular control of the leg and core, and it also prepares your body for running.  The sprinter’s start teaches you how to land on your midfoot and forefoot and prepares the tissue of the lower leg for more stress.  The difference between the two exercise is that the sprinter’s start forces you into an exaggerated forward position of the body similar to when you are running.  Ideally, you should lean forward ten degrees from your ankles when you are running.

Precautions
Be sure that your knee is always over the second toe and be sure that your knee of the weight bearing leg is slightly bent when landing to the ground after you jump.

Recommended Repetitions & Progression
2 sets, 10 reps or 2 x 30 sec
2 sets, 12 reps or 2 x 45 sec
2 sets, 15 reps or 2 x 1 min

3 sets, 10 reps or 3 x 30 sec
3 sets, 12 reps or 3 x 45 sec
3 sets, 15 reps or 3 x 1 min

Handout
TRX Sprinters Start

Needed Equipment
TRX Suspension Training

Difficulty of Exercise (Guide)