Linear 3-Part Start Technique

A beginner plyometrics exercise for the hamstrings, done with just your bodyweight.

Linear 3-Part Start Technique: finishing position

Main muscles: Hamstrings
Also works: Calves and Quads
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Linear 3-Part Start Technique

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

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Linear 3-Part Start Technique

Questions

What muscles does the Linear 3-Part Start Technique work?

Mainly the hamstrings, with the calves and quads helping.

Is the Linear 3-Part Start Technique good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Linear 3-Part Start Technique?

Good alternatives that train the hamstrings: Knee Tuck Jump, Linear Acceleration Wall Drill, Moving Claw Series or Box Jump (Multiple Response).

How many sets and reps of the Linear 3-Part Start Technique should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).