Linear 3-Part Start Technique

Linear 3-Part Start Technique is a speed technique - three-point start exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Soleus, Quadriceps
Exercise type: Speed technique - three-point start

Exercise technique

Line
Mark a start line and clear acceleration path ahead.
Foot setup
Place the left toe beside the right ankle, then move the right foot slightly back.
Hand
Plant the right hand on the line to establish three support points.
Load
Bend knees and shift weight onto the left front leg.
Torso
Keep the head below the hips with neck aligned to the torso.
Free arm
Extend the left arm backward, roughly parallel to the ground.
Start
Push backward into the ground through the front leg and drive opposite arms through short acceleration steps.

Key technique points

Feel the load on the front leg.
Plant the support hand firmly on the line.
Keep the neck comfortably aligned.
Use short, strong initial steps.
Do not stand upright abruptly.
Keep the exit path clear.

Common mistakes

Leaving weight behind

Do not lean on the rear foot instead of loading the front leg.

Lifting the head back

Do not compress the neck and raise the chest too early at takeoff.

Long first step

Do not reach the foot too far ahead of the hip.

Swinging the arm sideways

Do not disrupt a linear start through torso rotation.

Overly narrow feet

Do not use a tightrope stance that shifts balance sideways.

Releasing the hand and waiting

Do not lose pretension with a long pause after the start signal.

Frequently asked questions