In almost all sports during play you assume a stationary position for a period of time and then start with explosive power or as quickly as possible. In other words, to be successful, you must be able to start quickly from a set position. This action is usually the key to successful execution of a particular skill or action, especially when an opponent is involved.
In order to improve the start it is necessary to work on technique and development of physical qualities specific to the technique of starting. General exercises such as the squat, lunge and deadlift are often used for this purpose. But they are not specific to what I believe is the key action in the start: the knee drive.
When you start, it is important that you are moving forward as quickly as possible. One of the best ways to do this is to drive the swing leg forward and then plant it on the ground for the next step. All other actions especially if they are not displacing some part of your body forward are of little to no value.
Most stationary or set starts involve a slight forward lean of the upper body to place the body weight on the forward edge of your base in the direction in which you are going to move. You usually stand on slightly bent knees for balance and the ability to quickly extend and move forward.
From this position you can then drive the thigh forward as you bend the knee to get the shortest lever and greatest speed for driving the thigh forward. This one movement will generate momentum and as you make contact with the ground you are ready to drive the thigh of the opposite leg forward.
The knee or thigh drive as it is often called, is not only one of the most effective movements for a quick start but it also is a key moment for increased speed in sprinting, kicking distance, and in quick acceleration while running or cutting.
More information on execution of this exercise see Explosive Running and Biomechanics and Kinesiology of Exercise and visit our channel on YouTube.