Linear 3-Part Start Technique

Also called sprint start, 3 point start and acceleration start.

Works

Hamstrings, plus calves and quads

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. Place your right hand onto the line, and thing bring your nose close to your left knee.
2. 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.
3. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Cues

• Toes at the line, staggered feet.
• Hand down, nose over the knee.
• Drive out low.
• Push hard for 3-4 steps.

Common mistakes

• Popping up too soon.
• Stepping back first.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore hip. Pain that's sharp or gets worse set to set means stop.

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