Linear 3-Part Start Technique

intermediate · locomotion

Setup

Stand at a line on the ground or floor, with your preferred leg set forward. You need about 15 to 20 meters of clear space ahead to accelerate safely, on flat, non-slip ground with no loose gravel. Only run these after an 8 to 10 minute warm-up of easy jogging and a few knee-drive reps, because exploding out on cold hamstrings is how they tear. If you're training outdoors, pick early morning or late afternoon to avoid the heat.

Execution

Set the toe of your back foot next to the heel of your front foot, then slide it back another half foot-length, weight loaded onto the front leg.
Place the hand on the same side as the back foot down on the line, folding forward so your head is lower than your hips.
Bring the other arm up to shoulder height, forearm parallel to the ground and pointing behind you.
Hold this position for 1 to 2 seconds, bracing the core with all your weight loaded on the front leg.
Explode out by driving hard off the front leg and swinging the arms into a running rhythm, going straight into 3 to 5 accelerating strides.
Ease down and stop after the acceleration, then walk back to the line and switch the lead leg for the next rep.
Do 3-5 starts a side in a set with 90 seconds of rest between sets, because this is speed work: the first start that comes out clearly slower than the opening one ends the set.

Breathing

Take a full breath in as you settle into the start position and blow it out hard the instant you explode into the run. Do not hold your breath while you hold the position, especially if you have high blood pressure.

Quick cues

Head below the hips in the set position.
Drive off the front leg, don't pop straight up first.
The first three to five steps are short and punchy.
Arms swing in time with the legs.
Think about pushing the ground backward, not upward.

Common faults

Fault: Popping straight upright on the very first step
Fix: Rebuild the start position with the head low and only rise gradually over the first 3 to 4 steps.
Fault: The first step too long, losing drive force
Fix: Mark a short spot just ahead of the line and drill landing exactly there on the first step.
Fault: Weak or off-line arm swing on the explosion out
Fix: Isolate the arm drive with the kneeling arm drill for a few sets before recombining it with the running step.
Fault: Weight settling onto the back leg instead of loading fully onto the front leg
Fix: Check by lifting the back foot slightly off the ground in the set position without losing balance.

Equipment

bodyweight

Muscle groups

legs, glutes, calves