Linear 3-Part Start Technique

What it is

This drill helps you accelerate quickly into a sprint from a dead stop. It primarily targets your hamstrings, with secondary engagement of your calves and quadriceps. The technique emphasizes a powerful push-off and immediate forward momentum.

Technique tips

• Place your front foot's toe near your back ankle.
• Keep your head lower than hips, loading weight onto the lead leg.
• Plant your lead hand directly on the starting line.
• Drive your trailing arm back vigorously to initiate movement.
• Explode forward powerfully, pushing off both feet simultaneously.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.