Three-Point Start
- Prescription
- 6 × 10 yd · 90 s restabout 8 min
- Players
- Solo
- Equipment
- None
A start with one hand on the ground, hips higher than the shoulders, weight forward. It isn’t your game stance; it’s the one that forces you to come out low and push far behind you, which the standing start lets you dodge.
Key points
- Your hips should be above your shoulders before you break, never below them.
- The hand leaves the ground at the same time as the first foot pushes off, not before.
- The opposite arm shoots forward with a sharp motion: this is what creates the imbalance.
- Ninety seconds between reps.
Common mistakes
- Sitting back on your heels, which puts all your weight behind you and forces you to stand up to go.
- Lifting your head on the first step: your eyes pull your chest up and you rise too early.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate
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