Linear 3-Part Start Technique

How to do the Linear 3-Part Start Technique

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, quads
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Lunge Pass Through Kettlebell Vertical Swing Dumbbell Dumbbell Clean Dumbbell Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Double Kettlebell Alternating Hang Clean Kettlebell

Harder than the Linear 3-Part Start Technique

Hanging Bar Good Morning intermediate · Barbell Good Morning off Pins intermediate · Barbell Good Morning intermediate · Barbell

Common questions

What muscles does the Linear 3-Part Start Technique work?

The Linear 3-Part Start Technique primarily works the hamstrings, with the calves and quads as secondary movers. Box Jump (Multiple Response), Box Skip, and Front Box Jump train the same muscle, across 9 equipment types.

What equipment do you need for the Linear 3-Part Start Technique?

None — the Linear 3-Part Start Technique is bodyweight, so it works at home, in a hotel room or outdoors. Box Jump (Multiple Response) and Box Skip also need nothing.

Is the Linear 3-Part Start Technique suitable for beginners?

Yes, the Linear 3-Part Start Technique is rated beginner. Hanging Bar Good Morning, Good Morning off Pins, and Good Morning are the progressions from here.

Where should the Linear 3-Part Start Technique go in a workout?

Early — the Linear 3-Part Start Technique is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Front Box Jump Other Equipment Knee Tuck Jump Bodyweight Hurdle Hops Other Equipment Lunge Pass Through Kettlebell