Legs / Beginner / Compound (multi-joint)

Linear 3-Part Start Technique

An explosive bodyweight exercise for the hamstrings, with the calves and quads assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Quads

Equipment

Bodyweight

Movement pattern

Single-leg / lunge, Ankle push-off (plantar flexion), Jump / plyometric

Level

Beginner

Type

Legs, Compound (multi-joint), Explosive

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.

Common mistakes

• ✗ Popping straight up in the first steps.

  Why it hurts: The hamstrings are loaded awkwardly and power is lost.

  ✓ Instead: Keep a strong forward lean for the first few steps and rise gradually.

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