Exercise guide
Linear 3-Part Start Technique
The Linear 3-Part Start Technique is a three-point sprint-start drill. One hand begins on the line while the feet are staggered and the bodyweight is loaded toward the front leg. The hamstrings, quadriceps, and calves help drive the athlete forward.
Training context
Benefits of the Three-Point Start Drill
The drill teaches the athlete to project forward from a dead stop rather than standing upright immediately. Foot spacing and body angle should be practiced before maximum-speed starts.
Both left- and right-foot lead positions may be trained. Use an open running lane with adequate stopping distance.
Technique overview
Push backward into the ground to move forward
Set the front foot near the line, stagger the rear foot, and place the opposite hand on the ground. Lean forward with the hips above the shoulders and pressure through the front leg. Drive out by pushing the ground behind you and moving the free arm forward. Rise gradually during the first steps.
Treat this as an overview and use a range, pace, and setup you can control.