Linear 3-Part Start Technique

How to perform

1. 01This 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. 02Place your right hand onto the line, and thing bring your nose close to your left knee.
3. 03Squat 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. 04Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.