Linear 3-Part Start Technique 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Linear 3-Part Start Technique is an acceleration-focused sprint drill designed to improve explosive power and efficient force production from a dead stop using only bodyweight. The exercise emphasizes strong hamstring engagement to drive forward propulsion while the glutes act as key secondary muscles to stabilize the hips and generate additional power. By loading the lead leg in a forward-leaning start position and transitioning rapidly into an explosive push-off, this drill trains proper sprint mechanics, coordination, and lower-body power essential for faster and more effective linear acceleration.
How to Perform
Set up a clear starting reference on the ground, such as a line, and position both feet directly on it to establish alignment.
Bring the lead foot forward so its toes sit close to the ankle of the rear foot, then move the rear foot slightly back by a few inches to create a staggered stance.
Reach the opposite hand down to touch the ground at the starting line while allowing the torso to fold forward.
Lower your body into a partial squat, shifting most of your body weight onto the lead leg while keeping the hips higher than the head.
Draw your chest and head forward so the face is close to the front knee, maintaining a strong forward lean through the entire body.
Lift the free arm so it extends backward in line with the shoulders, preparing for an aggressive arm drive.
Brace the core and tension the hamstrings and glutes to preload the lower body for force production.
Drive explosively off the lead leg, aggressively swinging the arms and projecting the body forward into the sprint with maximum intent.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a strong forward body angle to maximize hamstring loading during the initial drive phase.
Keep the lead leg stable and firmly grounded to allow efficient force transfer into forward acceleration.
Actively engage the glutes to support hip extension and prevent energy loss at the hips.
Drive the arms aggressively and in sync with the legs to enhance overall sprint power.
Keep the core braced to maintain posture and avoid collapsing through the lower back.
Focus on pushing the ground away rather than stepping forward to improve horizontal force output.
Stay relaxed through the upper body to prevent tension from limiting speed and explosiveness.
Commit fully to the first explosive movement, as a hesitant start reduces acceleration effectiveness.
How Not to Perform
Do not start with an upright torso, as this reduces hamstring engagement and limits forward acceleration.
Do not shift weight onto the toes prematurely, which can cause loss of balance and inefficient force application.
Do not allow the hips to drop too low, as this decreases power output from the hamstrings and glutes.
Do not round the lower back, which increases injury risk and disrupts effective force transfer.
Do not neglect arm drive or let the arms swing lazily, as this reduces overall explosiveness.
Do not rush the takeoff without proper tension in the lead leg, as this wastes stored elastic energy.
Do not overstride during the first step, which can cause braking forces and slow acceleration.
Do not tense the neck or shoulders, as upper-body stiffness can negatively affect sprint mechanics.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
