Linear Sprint Start Drill
A three-point start: set up low with one hand on the line and weight loaded on the front leg, then explode into the first steps of a sprint. Develops acceleration from a dead stop.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
Secondary muscles
- Calves (Gastrocnemius)
- Hip Flexors
- Front Delts
- Sets
- 4–8
- Duration
- 10–20 m
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
At a start line, set the front foot just behind the line and the rear foot a few inches back, put the rear-side hand on the line and squat forward until your head is lower than your hips.
Load your weight onto the front leg, nose close to the front knee.
Lift the free arm back, parallel to the ground, and hold still.
Explode out, pushing hard off both feet as the rear knee punches forward.
Stay low and pump the arms through the first 5-10 steps, rising gradually.
Walk back and reset.
Breathing: Take a breath and brace in the set position, then breathe naturally once you are running.
Coaching tips
Push the ground away
Stay low out of the start
Punch the knee and opposite arm
Common mistakes
Popping upright on the first step
Too little weight on the front leg
Reaching with a long first step instead of pushing
Safety notes
Warm up thoroughly before maximal starts.
Keep each effort short and recover fully between reps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.