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Linear 3-Part Start Technique

Linear 3-Part Start Technique is a beginner compound bodyweight plyometrics that mainly works your hamstrings, with help from your calves and quads.

💪 Hamstrings🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3-4 sets of 5-8 reps
Linear 3-Part Start Technique: starting position
Starting position
Linear 3-Part Start Technique: end position
End position

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

Primary: HamstringsSecondary: CalvesSecondary: Quads

Sets and reps

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

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Linear 3-Part Start Technique alternatives

Exercises that train the same main muscle, including options with other equipment.

Vertical SwingDumbbell · BeginnerKnee Tuck JumpBodyweight · BeginnerBox SkipOther · BeginnerMoving Claw SeriesBodyweight · BeginnerLinear Acceleration Wall DrillBodyweight · BeginnerHurdle HopsOther · Beginner

FAQ

What muscles does the linear 3-part start technique work?

It mainly works your hamstrings; your calves and quads assist.

How many sets and reps of linear 3-part start technique should I do?

Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.

Is the linear 3-part start technique good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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