hey what's up everyone morey croson here from the performance lab of California and we have another
new breakdown for you today and it is on John Ross something that we've done in the past but really
just going into the three different phases of of sprinting and really being able to optimize your
ability to go it from that that start phase right and then into that transition phase and then the
top-end speed phase and the reason I say this is because we see a lot of guys that struggle
primarily in this transition phase and being able to get through that and this is a great
example of somebody who does a great job in the start phase as well as the transition phase and
what if you could do really well in both of these similar to a lot of different movements if you can
start off really well then that really makes a big difference on how you end up finishing and
so we can see how John Ross does a really good job here in the start phase so we'll go and we'll
start off with the actual extension here and you can see that that really the overall position of
his body is very very low he's keeping his hips down and he's also being able to get a lot of
overall extension but what's really important is how well he's able to stay on to that his
toe there right how how high his heel is able to maintain on that that first step and then
from there he's able to very easily transition onto that leg and then push off that leg and
then does a good job being able to on the second step I keep that heel slightly off the ground as
well during that laning phase so now what ends up happening is he actually really shortens down his
start face or some guys that I'll see you know go more into two to three steps where they're
really starting to get momentum there where he I would say it's closer to like one to two steps
he's basically goes right into his transition phase basically immediately right because he
just goes here boom boom and now he's really into his transition phase and the reason I say
that is because of how he's able to maintain his spine position through this transition phase so
now this is where you really have to be able to dig it and maintain a fairly consistent turnover
speed right and so what happens is that your first step here is boom wheel and we'll see this one's
at 57-59 and then he pushes off at probably about 0.14 is the overall time for when 4.15
and again about 0.14 on the left left side here it lands at point two pushes off the point 1 3 ok so
point being is once you get into that transition phase it's really that time period where you're
going from landing spending a lot of time on the ground right into being able to start to lower
that back contact time right that's why I say that johnross basically gets right into his transition
phase because of how low his contact time with on the ground is from the very beginning of the run
so he really is not in a very long overall start time because a lot of times what we see and that
that start to the transition is you know people are starting off with like a point 1 8 you know
even point to contact time and then as they go through the transition time they'll get down to
0.14 well Allah and then when there are their tops and speed now they're at point 1 point 1 2 things
like that that's usually how we see the curve but we could see here with John Ross when he does a
great job of is from the very very beginning being able to maximize that contact time how he does
that is being able to keep that heel really high off the ground and by being able to do a good job
of keeping his feet out in front of them during the landing phase and then also transition his
hips in front very really really quickly so as he lands he lanes with his feet in a good position
here boom right with with his feet aren't really not too far out in front of them you don't want
to end up being you know where your hips are way behind your feet you want to make it so your hips
are pretty well underneath okay and then as you go then you then that makes it so then you could
transition your weight on to that foot a little bit more effectively and then push off sooner ok
so now he's going right through it to through his transition phase in and really again what's most
important during that transition phase is being able to slowly get those hips coming more and
more forward and being able to get those the your spine more and more up to neutral so you can see
how he's slowly starting to raise up his spine and now he's getting into a position where the
overall amount of time that he's spending on the ground and he's getting more and more upright but
the amount of time that he's spending on the ground is a lot better so this one's here well
twenty-eight is when he touches the ground 1.83 and he's already off the ground at one night three
so he's probably had like a point oh nine contact time right here 203 when he lands you can see how
he's landing with his his feet are almost behind him when he's landing and then he's able to push
off again about 0.09 he's already off here so he's pushing off by 2 1 2 okay and the reason
that he's able to or the reason that he has such a good contact time was again look where
he's out here right he hasn't touched the ground yet he's just about to touch the ground and then
when he touches the ground and when he does his feet are sorry yeah his foot is underneath or
really behind his head right we just say to make it so everything's right underneath you there's a
lot of guys that we see that we that go in and send their videos in and their feet are out in
front of them right they're over-striding they're laying in this position he's doing such a good job
of pulling that leg and this is such a crucial thing that we see that's a mistake is that guys
don't pull their leg very well underneath him he does such a natural job being able do that that
he's able to maintain a fairly forward position is fine you know it's when you have your your spine
out in front of you like that that puts a lot more pressure on your your hamstrings and your
posterior chain to be able to maintain that level of speed and that level of power and be able to
land with your foot underneath you so he's able to you know generate a lot a lot of force there you
know when he's running and you could also see that that when he lands and I know this this camera's
not great but you could see how he starts turning those feet out so that's putting a lot even more
pressure on the hamstring so you know he's going to do a lot of extra work in the pelvis and within
the hamstrings in order to be able to maintain his overall health just because he's gonna be using so
much of his upper hamstrings which is such an advantage on the other side of that as well cuz
you know for a lot of us had me included getting into utilizing those upper hamstrings correctly
is our biggest efficiency is something that we struggle with where he was blessed with having
such a gifted ability to use his upper hamstring so well but he has the other side of it where he
asked you a lot of recovery work because those muscles are the muscles that will typically
start to have some type of injury especially if you're you know eccentric Lee or lengthening the
muscles and then can concentric we contracted muscles very very quickly and over a long
period of time those muscles will end up getting fatiguing and are at a little bit higher risk so
just to give you a little bit more information about you know the 40 I know we're going into
the offseason for football we work with a lot of different football athletes leiden football
teams so I wanted to be able to give this to you for your own your own good to help you and being
able to understand how to run the 40 a little bit faster and also break down the the three different
phases of sprinting for you so if you have any questions let us know and we'll talk to you soon