HamstringsBeginner

Linear 3-Part Start Technique

Plyometrics movement using No Equipment.

Primary muscle: Hamstrings
Secondary muscles: Calves, Quadriceps
Force: Push
Movement pattern: Compound
Movement category: Plyometric

Linear 3-Part Start Technique reference position 1

Linear 3-Part Start Technique reference position 2

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Calves, Quadriceps

Movement instructions

Set up, move with control, and reassess.

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.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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