hey everyone morey croson here and I'm going to be going over top and speed development as
quickly and efficiently as I possibly can if you like the content go ahead and like and subscribe
and share the information it really helps us out a lot when we talk about top-end speed development
the big thing that goes to mind is developing really the leg cycle which is going to be the
time spent off of the ground and really having an official way of utilize your body when your legs
off the ground and developing the right skills so to make it so you can do that effectively the
next big thing is going to be the contact time or the time spent on the actual ground the next
thing is going to be being able to develop your strength and your power through different types of
you know exercises that will develop the strength what are the best ones to do that that carry over
to sprinting and then also what are some good biometric type exercises or jumping exercises
that will also help you out with sprinting and then the last part will go into actual sprinting
which would be different variations of getting to your top speed so they'll include top-end speed
endurance or don't include you know different types of top speed workouts for any different
uphill downhill type workouts and how you can effectively do that to really maximize your
top-end speed endurance and ability to continue to develop more and more top speed as you go
so figure the best way to actually do this is going to be by just going through some of the
exercises that we have within our program and just give you a wide variety of different types
of things that you can do to help each individual part I know there's different people that may want
to focus on different things that we talked about that you know you want to work on so first thing
that we'll go here is gonna be the turnover cycle so what I'm doing here is I just have
my one my one leg up against the ground and the big focus and is just being able to really cycle
through that leg and make it so you're getting a nice carry through with the you know extension of
the knee right so see how I'm going extending the knee and then pulling back and then as I pull back
trying to land with my foot back underneath me the best that I can and then cycle my heel right back
up and through as quickly as I can there and get back to that that initial position so I'm going
here I don't want to get let that foot go too far back behind me I also don't want to get too much
overall movement within the spine just trying to keep my core up this one's just gonna be a
high knee drill just really work it on being able to get the knees up and then come right back down
maintaining my toe position upward is the whole time and then this one is straight leg doing the
same type of thing I really try to move as fast as I can I'm doing the high knees as well as
what I'm doing this straight leg raise and that's really the key here is developing that fast twitch
within your like upper hip flexors lower core area and even upper core as well to make it so you're
able to really effectively get that that turnover speed so it's a development of some of that that
core muscle that really helps in being able to get the better turnover here I'm just reaching
up as high as I can and then pulling down hard just because when you talk about the turnover a
lot of it has to do with that motion right there in your actual run so you want to be able to pull
down that leg as effectively as you can and get very comfortable being able to do that in not only
maximizing your turnover but also being able to really create a lot of force on each one of your
steps and really you know it becomes both when it comes to sprinting you got to be able to maximize
your ability to move your legs faster also while you're moving your legs fast be able to create a
lot of force here I'm just doing jumps and I'm really quickly switching my legs right and then
landing back in that initial position I started off in really working on on that quick twist you
could also go and cycle both legs through here make that back quick - so you go here and you
go you know one leg two leg and then go back to the right leg you have to really move your legs
fast in order to maximize that but just another example of something to really work on turnover
there's obviously a lot of different exercises for this I'm really just trying to focus on a few
really good ones that I like here just gonna be contact time so what I'm doing as I'm jumping is
just focusing on being as quick as I can coming off the ground maintaining an upright position
really want to be looking straight ahead as I'm going through and just being yeah quick with with
each one of these reps I usually do about 20 25 of these so you can see I'm doing a good amount
to just make sure I'm really maximizing my for contact time here I'm just gonna go and take a
step right into one one foot and then go and jump it up as high as I can working on being able to as
soon as I land be able to get as much force as I can as soon as I go through my actual landing
right so not wasting any time once my foots on the ground and that and that ends up being the
key thing here guys when it comes to full contact time is really how well can you maximize that that
time spent on the ground and make it so as soon as your foot touches being able to get right back
up here is gonna be tuck jump so I'm jump in as soon as I touch the ground want to be able to
transition tuck right back up and and get as much overall height in my jump as I can here's trying
to get as much force where I'm getting more power development here but also still working on foot
contact time through the power development here is a lateral jump to a vertical jump so as I'm
landing I go right back into vertical jumping and I like this just because then I land back
onto one leg and control it I like it because you know a lot of times when you're running you end
up getting some of the some lateral forces when your foot is content to the ground especially
during your starting acceleration phase but even a little bit in your top-end speed fades so really
overdoing the amount of lateral stability that you have in the ankle earthing really helps you
out in being effective with your overall sprint and then here we have a four way exercise with
the ankle so just developing the foot and ankle strength a lot of times what I see in people when
are doing their breakdowns is that their ankles collapse inwards like that when they're landing
right so when their foot comes in and then they're not able to stabilize through their foot through
their ankle don't have a lot of strength through there and because of that that makes it so they're
obviously not as able to get their foot right back off the ground it's a lot about how quick
you could be with those steps and so being able to really strengthen the ankle and this is a four-way
integral exercise so you can see I'm going in all different directions pulling with the band here in
in each direction right so I'd really concentrate on how I'm using my arms and you know what which
foot is down as I'm using the arms through each one of these exercises I know I'm kind of going
through them quick but you could always rewind it and check these out just to make it so you
understand exactly which which ones are which you can see right hand left leg here and being able
to pull up and all the TVs create a different challenge on the ankle that's why I like it is
because there's so many different variations that you can put onto the foot ankle and you have to be
able to be strong in all different planes in order to really maximize your your foot contact time
when it comes to really maximizing your top-end speed all right so that's another video for for
you there now we're gonna go into the strength and power exercise these are just some main exercises
right so essentially this is a squat right I'd really like the rear foot elevated split squat
just because it really targets one leg you could do this with your dumbbell down you could do this
from front rack position where the dumbbells are up here you could also just do regular
squats you do these with a barbell on your back I think those ones topic to me are probably the
best ones overall is having the barbell on your back but this is another good one that makes it
so you have to really balance and control your ankles in and your hips in order to maximize
performance then we got step ups here set up some I'm holding in a front right position again you
can also go and hold it with your foot down as you're sorry with the weight down draw your side
when you're going through the through the actual step ups that's good you could do a reverse lunge
and then step up I would say make sure as you're transitioning your leg up you're really driving
that hip all the way up and through there right that's really a good thing to be able to do you
can see I'm really focusing on not allowing my you know ain't needs to come in words my my feet
to get not a good position I want to make it so you know my everything staying nice and aligned
the best that I can as I'm going through each one of these step ups and then as I come up I really
want to make sure I'm driving that leg keeping my chest up my body up as I'm going through the
actual motion there another one is gonna be RDL here I'm doing a single leg are deal again I like
the single leg stuff for a lot of things just cuz you could balance a little bit more makes
it so you can really concentrate on one side here I'm going with an overhead press with it you can
also just do regular deadlifts right with just a barbell too late deadlifts or you do trap bar
deadlifts anything like that is gonna be effective in being able to maximize your overall strength
so those are a few different strength exercise focused things to help you develop top-end speed
and then we got depth jumps over here you can see I'm hopping off of a box landing and as soon as I
land I'm trying to get all the way up as fast as I can this is a power development exercise
this is really a strength and power part of the the video and how we're trying to maximize that
just make sure you have good body mechanics when you're doing this here's gonna be power skips I
think these are great power development here you can see I'm really trying to get as vertical as
I can when I'm pressing off as soon as I land just going right back into creating vertical force this
is a very running focus type exercise it really works on your your plyometric plyometrics and
your ability to maximize your your power on each one of your steps here so it's a very very great
exercise there this is a lateral hop video I think this is excellent for being able to create more
that lateral power again you have to be able to stabilize and wearing socks here so you have to
be able to stabilize within your spine have to be able to really be quick and being able to jump off
on each one of these steps and so it's a really difficult exercise that you could do so you know
getting some lateral jumps in getting some power skips that are specific to running getting some
depth jumps you know these are all great power development exercises now we're gonna go with a
single leg broad jump you could do two lay broad jumps here single a broad jumps you know just
different single leg type exercises I think we're great that tuck jumps are even really good and
being able to maximize your ability to create a lot of power and then the last one is going
to be sprinting really working on the start and focusing on your ability to maximize your start
I think the better that you're able to start an understand how to you know create a lot of force
production there and be really quick there it really helps you in your top-end speed people
that are able to start really well and have that explosive I'm supposed to just overall
are able to really maximize their top end speed the other thing is gonna be 40 yards 60 meters
and this is just based off of you know you can tell you the different types of athletes right
so if you're more of a 40-yard dash football player baseball player soccer player not going
to be running as low in distance for your expert so I think are great just because it's a nice
little build up into your top-end speed whether 60 meters is gonna be something more for somebody's
gonna run 100 200 they take a little bit longer in that acceleration phase to really build up to the
top-end speed so six meter Springs for people that are doing more than hundred meter 200 meter and
forty yard for people that are gonna be running the 40-yard dash six to York - things like that
next one and this is a big one is gonna be in 30 meters of Sprint's then 30 millimetres of being
able to kind of maintain that turnover and your overall top speed the the cycle and your ability
to maintain your posture really your running form and then going for the last 30 and top-end speed
again right so you start off you're going 100 percent you do you're gonna start 30 meters or
30 yards somewhere within there and then you go and you maintain that you maintain that posture
you maintain that that Lake cycle you maintain the turnover make sure you're really focusing
on your mechanics and then you finish off for that last hundred meters there's been a lot of
research showing that just helps you in developing that top-end speed a lot up Hills friends making
sure that this is a shorter distance here you don't want to be going for uphill for too long
but definitely something that will help with your sarsen and really helping getting that
that really good knee drive the next one's gonna be downhill sprints the best rate for doing the
downhill Sprint's are somewhere between 5 to 6% the exact grade is five point eight degrees of
downhill decline it is really the perfect place to be that will make it so you could really maximize
your top-end speed they did some studies on that with more of the like football player
soccer players and they found that that's like the perfect little degree that you want to be
at but 5% to 6% somewhere in there you know we're not gonna all be able to find the perfect degree
to make it so we could have the right angle there but just being considerate and not going to like
a 30-degree downhill sprint right you want to be safe and what you're doing these down hill sprints
with next one's gonna be like a band-aid or like resistant having like a partner that's gonna hold
you back or maybe like a parachute some type of sled anything like that you know the sleds gonna
be more for a start but those things can help you out and your top end speed especially if you're
lacking some of that top end speed strength and being able to maximize that could be beneficial
to do those bandits prints the next one's gonna be more of the endurance print so if you're a
40-yard dash runner running 100 meters if you're a 100 meter dash rather than running 200 meters
so just being able to get to your top speed and really be able to work your endurance there and
make sure that you're able to that doesn't end up being a factor for you I know when I first
started sprinting and running a hundred meters I got to like 60 to 80 meters and really started
feeling fatigue because I was so used to running 40 yards that get into that that level was really
hard for me so starting to run 200 meters maybe so I was able to just run through 100 meters a
lot more simply the next thing is gonna be racing a partner finding somebody that you could actually
go against I mean that really helps in bringing out like a competitiveness within us and I think
the more competition that we can create going into different races you know having different
partners I think that will really help you in developing more confidence you better gauge for
exactly where you're at and then the last one I wanted to get 10 of these here so this one's a
little bit more of a stretch especially somebody who's money baby wearing like a 40-yard dash you
don't necessarily need to run long distance but there is a certain level of lean muscle
development that you need and so really with what I was thinking with the long distance is
you know maybe someone who's like a linebacker or somebody who's trying to run 100-meter who's been
a coming back from an injury and so being able to really work your technique really maybe shed
some additional fat you got to be lean in order to run super fast so being able to you know do
something that could help in building up some of that endurance and also getting rid of some
of that additional build up in fat you know you could do some some long-distance stuff it's not
going to end up killing you you know this would wouldn't be some of you do once a week you know
maybe once a month every money be once every three months something I like to do just cuz it builds
up some strength within the shins build up some strength within the feet being able to kind of
get that repetitive pounding down and so that's not something that that would be terrible for you
but it's also something you don't want to be doing very very often so there are some things to help
you in developing top-end speed that just has to do with running mechanics and running and we also
have the rest of video that goes into more of the strength stuff as well all right again if you guys
like this video go ahead and like them subscribe down here below it really helps us out a ton and
make sure you share the video as well I can goes a lot of great content in here and I spent a lot of
time making so we can get as much information for you to help you in developing that top-end speed
there's some different programs that we have below there's a break down that we have below just go
and check out some of the stuff within our channel here and you know again they'll really help us
out and we're really helping looking to help sprinters get a lot faster and the information
here should help you do that or information in the description as well all right thank you