Linear 3-Part Start Technique

Linear 3-Part Start Technique is a beginner-level compound in the plyometrics category that primarily works the hamstrings. It also recruits the calves and quads.

How to do it

1. 1This 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. 2Place your right hand onto the line, and thing bring your nose close to your left knee.
3. 3Squat 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. 4Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.