Plyometrics

Linear 3-Part Start Technique

The linear 3-part start technique is a beginner plyometrics exercise for your hamstrings, using just your body weight.

Main muscles
Hamstrings
Also works
Calves, Quads
Equipment
Body weight
Level
Beginner
Linear 3-Part Start Technique, starting position
Start
Linear 3-Part Start Technique, end position
Finish

How to do it

  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.

Alternatives to the linear 3-part start technique

Glute bridge Body weight Back extension Back extension bench Cable pull-through Cable stack Dumbbell hip thrust Dumbbells, Flat bench Dumbbell Romanian deadlift Dumbbells Leg curl Leg curl