hey what's up everyone morey croson here and today we're going to be going over
how sprinters have such a great first step and we'll start the video right now
this is the newest edition of the performance side reach your individual goals you don't
want to just 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 the big goal behind this youtube channel is to be able to provide
better context better understanding for how to run faster and part of that is going to obviously be
how we get into our start there's a ton that goes into the start that is really really important
this is something that i've been looking a lot into because i just feel like with the foot and
your ability to utilize the foot is critical when it comes to generating the right types of force
and that will make it so then you can get into faster and faster top speeds and so i really want
to be able to just concentrate on just the first step and my overall philosophy and i think this
is a philosophy that a lot of people share is that if you cannot understand or if you cannot explain
this simply then you do not understand it well enough so my goal in making this video is to not
only help you in understanding what it is that is essential when it comes to this first step
but also trying to provide as much detail as possible into this while keeping it as simple
as possible so we'll go ahead and get started this is going to be an athlete that i've been working
with very very great sprinter and the reason i like the back view is it just gives a little bit
more context behind what it is that we're going to be talking about but it's something that we see
with a lot of these these really fast guys they just have such a unique ability to keep their heel
up very very high when their the foot is hitting the ground and recently i was going through and
looking through some some video to figure out like how can we maximize our feet to be able to run
faster and i'm going to continue to make more videos about this because i think there's just so
much in there that can help you in being able to uh really maximize your speed and so we're
going into the the the first step right and an important part of the the foot and i really didn't
even realize this i was i was watching the video and they talked a lot about it is the difference
between in uh open chain and closed chain right and so we can see right here we're actually a
closed chain and then here it's gonna be uh open chain action so you know this is where really uh
this athlete is in right in a position of more of a of open chain and also more plantar flexion
and what's very very interesting and what's really important to be able to understand
is when we're going through the action of really dorsiflexion right so open chain
dorsiflexion so you can see the toes more down and he's kind of lifting that foot up okay and
what what is important here is dorsiflexion creates a and i don't want to go too much into it
so essentially dorsiflexion is lifting your toes up plantar flexion is bringing the the feet back
down but what happens is there's a flip between when the foot is in a closed chain which is when
the foot's on the ground are touching the ground in comparison to open chain in terms of how uh
the the structures are are working and why that's important is because when we look to see the foot
when it's hitting the ground right we want to be able to differentiate between is this dorsiflexion
is or is this plantar flexion because when our foot hits the ground we're actually flipping what
our foot is doing because it's going from open chain to closed chain and so what i mean by that
is that is he in dorsiflexion right and and then hitting the ground in with the foot flexed right
or is he in more of a plantar flexion where the foot is more extended okay and based off of that
okay and what my what i'm looking at here and what my opinion is is that really it's more of
a plantar flex and supinate so right here we're looking at more of a pronated position right and
then here's more of a supinated position and this is going to be when the foot is
on the ground when the foot hits the ground though we can see that it's in more of like a supinated
position at for contact right and and the foot is actually almost traveling laterally okay and then
at contact is when we go into a pronated position and really the leg and hip start to go into
more external rotation so we can see the femur goes from internal rotation right or the leg goes
from internal rotation so it's like everything's turned in to then everything starting to turn out
within the foot okay and so there ends up this ends up being more of like a rotating
type of a axis right which means that we're not doing a ton of bending at the shin right so the
angle or the even the ankle bone is not bending a lot okay so we don't really want to end up having
too much forward and back motion okay but there is rotation happening there right which means
that we're moving more within which means when the ankle bone is hitting we have more movement
happening here so this is going to be more of like a plantar flexion and dorsiflexion part of the
ankle right and then this is going to be more of a like rotational kind of frontal plane side to side
so when we're hitting we can see that there's not a lot of extension going on but instead we have
a lot of motion going on the heel joint right so like the heel is turning and the calcaneal
bone right and then this is the talus bone so it's like the calcaneal tower joint that
is the joint that ends up taking on the action of landing okay and being able to understand
how to be able to control that is essential right so we want to be able to be one to me we want to
be in a plantar flex position okay we also want to be in a slightly more supinated position which
is more natural when we're in a plantar flex position which is why i kind of think that it is
more plantar flexed because of you know being in a supinated which is more of like the the toe side
being down right and also plantar flex position so that as the foot hits there's an absorption
into pronation which is where more of like the inside part of the foot kind of comes down
right so we can see how that inside part of the foot comes down as we're absorbing and that
calcaneus muscle ends up coming in or sorry the calcaneal bone ends up coming in and also uh yeah
the talus ends up being helping and being able to stabilize right and then we go back into pushing
off from into that plantar flexed position right so we land in that plantarflex position in more
of a supinated spot right we transition we allow more pronation to happen we allow that calcaneus
to kind of load into that spot there right so now we're getting we can see the twisting that's
happening within that joint right and then as we're pushing back off now we're getting back into
internal rotation of the hip right which allows us to then move through that ankle joint and through
that again calcaneal talus joint into pushing off and extending and then driving right back through
so we're in plantar flexion then coming right back into dorsiflexion up and through internal rotation
and then hitting back on the ground into plantar flexion so uh again i hope i didn't make that too
complex there right but i i really want you guys to be able to understand that the joint that ends
up moving here okay so the joint that's moving when off the ground open chain is this joint okay
because we go from plantar flexion right extending to now going into dorsal dorsiflexion internal
rotation okay but that makes it so then we can get our foot into a position where we can re
reposition into the supinated position right so the foot's kind of on on more of the outside
and also pushing back down into the ground which is getting more plantar flexion and then once
the foot hits the ground now all the the action that ends up happening is going to be more within
the calcaneal joint we want it to be the best that we can within the calcaneal joint which
makes it very very important if we look for on more of the side view to be able to maintain
a great dorsiflex position during the landing or shin position so when the foot's hitting the shin
needs to be as far forward as possible in order to make it so then we can get the optimized
push off within the foot okay what happens is that if the shin ends up being too vertical here
now we're going to be utilizing a different part of the foot and that's going to make it
so we spend a lot more time on the ground the way to be able to optimize the time is to make
it so we end up rotating within the calcaneal tower joint rather than making a lot of movement
happening within that uh tibia talus joint right so that the tibia is going to be the the shin bone
right and then that joint that i was showing you before with the talus that joint ends up
doing more flexion and extending okay but when we see this there's not a lot of movement happening
there that joint isn't really having very much movement that that joint is very stable instead we
want to be moving primarily through that calcaneus joint so it's really important to have plenty of
range of motion through that bone right that'll calcaneous bone that that ankle bone and also be
able to have plenty of stability within that your your ankle or the connection between your tibia
and your talus in order to make it so you can yeah i mean run faster get off the ground quicker have
that really elite foot contact time so uh you know there's a lot of anatomy that we went into there
i know that that might have ended up making it more complex and i know some of you guys might not
get it 100 but watch it again let me know if you have any questions we'd be happy to help you guys
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