Exercise library · Hamstrings

How to Do Linear 3-Part Start Technique

Step-by-step instructions, muscles worked and workouts that use the linear 3-part start technique.

How to do it

1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
2. Place your right hand onto the line, and thing bring your nose close to your left knee.
3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.