hey what's up everyone morey croson here and today we'll be going over one
simple thing you could do within your hand or your wrist that will increase
your turnover time and foot contact time or start the video right now
this is the newest edition of the performance side reach your individual goals you don't want
to talk about straight lines we also want to talk about your delivery quick we break
down your video let's make you into the quarterback i know you can become
all right so just like many of you that are watching i'm sure you guys are constantly looking
for what is something that you can implement that can make a big improvement in terms of your speed
or maybe one of the athletes that you're training speed and you know and also be able to potentially
you know correct the arm swing in a you know fast kind of rhythmic way right because every time you
want to change something within the arm swing you want it to be make it so it has a direct
correlation to the lower body i think that makes it so it's a little bit easier for the athlete to
understand the information and i also think it is uh you know something that will make it so
you can end up uh making the the change faster right because one thing is is understanding it
right comprehending it from a mental side and then there's another part of it actually being
able to implement it so you know big thing here is just where we are with the hands with the wrist
you know people talk about having the fingers open having the fingers closed i don't think
that there's one specific way that you want to be able to you know do that or or coach that that's
just my opinion but what you do want to be doing with the the hands you can see me running here
as you're coming up and forward i try to get first of all more of a little bit more uh out in front
horizontal running with with my hand so then that makes it so my my foot can end up going a little
bit more horizontal and then as i'm going through here i'm actually trying to create a load within
my wrist so i'm going and i'm manually going and flicking my wrist up like that to get my thumb and
my pinky to be able to come upwards in comparison to you know when you're really not coach that
a lot of times will end up happening as you get these extra kind of sideways arm motions could
also be getting too high with the hands we coming across with the hands so you can just see that you
know just not in sync with what he's doing within the wrist this is before he you know i started
going over and coaching some of the things that have to do with like his turnover is his wrist
position really you know green with his running here uh when he first started and by the time you
know he was done he was able to actually you know run over 18 miles an hour which was was really
impressive for you know his first time coming in and doing uh you know anytime sprint training so
you know a lot of times we we see improvements of two to three miles an hour just by starting
to make some corrections within you know the mechanics especially for guys that have a lot
of natural strength a lot of natural athleticism but just a very very like i said green in terms of
running mechanics so you could really make a lot of improvements within somebody sprinting top
speed by just correcting small things like this so you can see i go with the thumb coming up here and
then as i'm going down and this is really why you want to load the wrist is now wants to be a a big
action of pulling that pinky all the way back and then flexing that wrist back so now you can see
how i'm bending that wrist all the way up and and through you know coming around i do want to say
you know there's no athletes that are no sprinters that are able to maintain or that maintain a 90
degree angle as they're going through the sprint so some people will try to teach that that's
something that is just not replicated at the highest level right so you don't necessarily
want to teach that too much but again you can see here he's not really pulling back with that pinky
so that's going to impact how well he's able to pull that leg back underneath so there's a direct
correlation to how well you're going to be able to pull here right because these muscles these lat
muscles go in and they attach onto that opposite glute and so when we're in this maximum hip
flexion and we start the process of bringing that leg back underneath we want to be able to connect
pulling back with that pinky with being able to pull that leg back underneath to make it so we're
landing more underneath the hip right not way out in front of us right so you got to be able to sync
up what we're doing here and again a big help is when you're able to really connect that pinky pull
to that leg drive and make it so that makes gets you to get that that pull underneath makes it so
you can land with a little bit more effective uh positioning of the body and also makes it
so you're able to generate more force okay and then what happens here so you can see i'm driving
back or here let's get the right arm because it's closer so what's happening here is as i'm
coming off here and initiate kind of coming back forward i'm going to also be towing off right so
i'm actually a little bit late with my timing here as i'm towing off i want to already be starting
to get my my arm back coming through right i'm a little bit late and getting that arm through
so being able to time that out create that rhythm where as i'm pushing off i'm also driving my hand
through and then as i'm i'm pulling down i'm i'm pulling my pinky pulling my hand back and then
when i'm coming forward i'm really just loading right i'm getting myself set up to then be able
to generate that next step and and generate a lot of power into that next step so you know hopefully
this will end up helping you guys out in terms of you know getting a better understanding of what we
could do within that upper body to keep your hand in a good place right this is going to help you in
not coming across with the hand right just this little thing because now it ends up being this it
doesn't end up coming across right we don't need any flexion extension here which will help in
anybody that that again is coming across or like some people open up the wrist all these things
end up you know making it so you're a little bit uh off with your timing and that'll make
it so you're just a little bit slower in either your your toe off or you're not going to be able
to generate as much force as you're pulling the the leg down or or the arm and leg down
so you know those end up being again important small changes that can make a difference right
and then you want to be able to build off of that so the idea the concept here is okay now we start
operating at a higher level right now we start being able to run a little bit faster when you
run a little bit faster that engages the hamstring more that engages the core more that engages your
calves and the ankle stabilizers and and your lats and all the muscles that have to act in order to
make it so you run faster now all of your body starts to be able to incorporate that and perform
at a higher level in one synchronized action and so that will make it so your overall performance
within everything will improve right you throw better you sprint better you can swing better
you know you can do a lot of different things better kick better and so you want to be able to
understand how sprinting why it's such a great fundamental mechanic to be able to understand
is because of how it translates into so much more than just sprinting and so much more than
just uh the ability to have like that fast twitch muscle fiber everything is going to be you know
about rhythm and timing so once you can sync up your body to make it so it's all working
in one great rhythm you're going to be able to gain more strength and gain more power that is
the biggest thing with when you're doing squats you know guys that are squatting a lot and can't
translate that to sprinting is because they don't have the rhythm they're not working on that timing
and so it doesn't translate as well there are some guys that obviously squad a lot that do
have uh are are really faster or that does translate into you know sprinting will really
well that's because they have the natural time they already have developed that timing whether
it's by you know working on it and focusing on it themselves or because they had some degree of
you know natural gift of uh having that that great rhythm and timing so you want to be aware of that
right you want to be aware of how am i able to work with my arms work with my legs to make it
so everything ends up being more in sync we talked about how you know the push off and the striking
end up you know being a correlation with the arms and legs earlier we talked about when
your knee wants to be crossing you know your your plane and your body uh so we talked a lot about a
lot of different things that go with sprinting so you know there's plenty of information here
plenty of resources to be able to help you out in terms of you know building your overall speed but
nothing is going to be as beneficial as working with the coach right if you could actually get
some fundamentals to be able to work on it'll make it so now you have a degree of you know specific
guidance of how you can't improve if you don't have any you know if you're just watching all
these videos and seeing oh i can approve there i can prove there i can improve there and you have
so many different things you're focusing on 25 different parts of your running you're not going
to make the same improvement as if you just go and focus on one or two things and then make specific
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