hey what's up everyone morey croson here and today we're going to be going over how
abby steiner has such great turnover and or start the video right now
this is the newest edition of the performance reach your individual goals you don't want
to just talk about straight lines we also want to talk about your ability to be quick
we break down your video let's make you into the quarterback i know you can become
all right so abby steiner is quickly becoming one of the most popular athletes within track
and field especially within america and within women's track and field and she just recently
signed a deal for two million dollars with puma uh just to give an idea of how big of a overall
impact she's having within in track and field and it seems like she's going to be able to
have a lot of success she's had success in the hundred the success of the 200 and success at
the 400 and so what we wanted to do here today is we really want to go into some of the how
behind her fast turnover right because i i saw a video the other day talking about like how uh is
she so fast or something like that and it went a lot into just the differences between her and
some some other athletes uh but didn't give you a lot about how is she achieving it so i thought i'd
give you a little bit more uh information about that so you know what really makes her unique
overall is her ability to uh maintain a you know you're watching her run she's just
is very very uh forceful with her for contact time and it allows her with her foot contact it allows
those legs to really be able to pick up a lot of steam and she seems to be able to hold that really
well and a big part of that almost seems to be like she's very very quick with her arms right
so we could see like a lot of athletes uh are our coach to be able to get a big kind of arm swing
right as they're going back and we'd see like jenna brandini here with like how her elbow is
right and then we can see you know with um abby steiner you know she doesn't get the the
elbow back like as high right if anything she's like really really strong and quick with how she
pulls back her arm so her arms are just moving so fast you could even see you know the difference
here when she's wearing the 100 she's even like shorter right she's pulling back with the arm
really quickly and then comes right back up and through and then pulls back with the arm really
quickly and again you can see you know some of the other women here and how far much further back
they get with their arms right their elbows are getting to shoulder height where she's
really really quick with that arm coming back and that allows her to be very very fast in her
front side mechanics and so even though she has very very fast front side mechanics she's still
very strong okay so what's unique about her is she's here right she gets to this like three
seven three area let's say so her we'll look at both or two different things here we'll look at
how or when she's pushing off the ground she should push off the ground on the left leg
at point three four okay six point three four uh so we'll be able to see the the contact time there
okay and then she lands very very effectively with her foot right back underneath
okay at four seven she does a good job able to spend time off the ground point one three
okay but notice that when she gets this foot out in front okay so she's at you know let's say three
seven okay and then by the time she hits the foot back down she's at four seven so
she doesn't really spend a lot of time with her foot out in front right she's very very quick
a lot of times we'll see especially with on the men's side we'll see men that are in upwards of
let's see here yeah three four to four seven yeah i'm gonna get about point one three
we'll see like point two seconds with the front side mechanics things like that right so you can
see here she's again she's at point three four she's pushing up the ground here okay and she's
also uh transitioning that that right leg from being like right underneath her to now she's in
front side right it probably happened a little bit before this but we'll just say for the video
here be just because we can see the times that it's at point three four okay and then we go
into the next step or when she hits the ground so she hits the ground at four seven okay and then
she transitions back off you know probably a little bit after five four but right around four
five four okay so very very quick with her for contact time okay and hopefully we can get this
she touches back down on the left side at point six seven right so she towed off at
point three four lands at point six seven okay so she's got a 0.33 turnover rate from when one
foot comes off the ground the next foot comes off the ground okay and that also if we if we
go and subtract that so she has 0.13 spent in front side mechanics that means she really has
0.2 seconds in backside mechanics right or how long few has with her for coming back back behind
which is unique again a lot of times and even um some of the things that we i've taught is to have
more of a even front side to back side right so if you're going to be spending let's say 0.3 seconds
right you'd want to have like 0.16 or 0.17 front side right and then 0.16 or 0.17 back side
okay when and and people that are even more elite typically would have more front side right so
quicker to closer to 0.2 with the front side mechanics and then their backside would be you
know shorter so closer to 0.13 so very very quick she is the other way right so she's a little bit
longer with her backside right but she's very very quick with her frontside mechanics but still is
able to get her leg back around okay so how does she do this what what makes it so and then this is
what what really stands out when you're watching her right so when you see her back behind here
okay and she starts to catch up and you're like oh man your legs are moving so fast it seems like
compared to everybody else well a big reason why that's happening is because she's really
fast with her front or yeah with her front side mechanics right she's really um probably about
the same maybe a little bit uh slower than a lot of athletes with their the back side
right i mean again especially looking at this she's definitely about the same there but she's
much faster with her front side okay let's see if we can even time this up potentially all right
so you can see here you know i'm i'm just timing her up with the person she's running next to here
right they were really far off with their legs a second ago right in terms of when their feet are
hitting the ground and then she was able to catch up and make it so now they're basically landing
and then toeing off very very similarly right and even though she ended up being a little bit
right she towed off a little bit sooner right watch how quick abby will come through and land
right and then be able to come back off the ground at about the same time right so you can see
how she's just getting a little bit quicker so now they're landing at the same time
now she's going to transition off right she'll come back through and she'll land just probably
a little bit sooner boom right so now she's hitting the ground a little bit sooner okay and
so that ends up again you can see even here right so she they both land oh wait no it's one before
okay they both land basically at the same time okay very similar boom land transition off
come forward she's a little bit faster when she comes forward okay but notice they both get to
this position at about the same time again okay but now with the separator is watch how quick she
is through her front side right back underneath okay that's where she separates herself as that
quick front side mechanics and still being able to maximize the force in in the spring okay um
i have the 200 meter here but you know i've really been focusing a lot on the 100 meter
uh and and the reason is is because part of the reason this ends up happening is because
of the drive phase right we see this with like joseph von boulay people like that right so she's
very focused on what is she doing with her force generation okay how is she generating force here
okay so that's what makes it so a lot of these athletes are able to catch people at the end is
because if you are worried about your start okay and worried about being very horizontal or too
horizontal and don't have the proper mechanics to be able to get yourself into top speed and then
be able to really maximize that turnover and the way to be able to do that is controlling the hip
height so the better we can get our hips up and through right the more effective we can get our
hips up and through and still maintain good good knee height or good hip flexion okay and then
with that be able to still pull that foot back underneath right those are all very very could
be complex uh things to be able to understand so we need to rewind that go and rewind that
but the main thing is we want to make sure we're getting those feet up right we're getting our hips
up we're getting our feet up right we're laying with our foot underneath the hip and be able to
then sustain that over a period of time okay so what happens is like if you end up putting a big
emphasis on a start and start getting too much kind of forward momentum going and you don't have
the again mechanics to be able to get yourself into a good center of mass good center of balance
then your turnover is not going to be as fast right and your ability to generate force in
the ground at a quick rate is not going to be as good so it separates abby steiner here which makes
it with one of the elite sprinters really in the world is great for contact right great ability to
be able to maintain excellent foot contact time with a lot of force while also not being able
not having to uh really over emphasize the front side right so if you can really have great front
side mechanics okay look at that pull look at how effective that pull is right and then have still
very quick so you can see how easy it is for her to stay tall and transition right off that's built
in in your drive face okay that is something that you have to be able to match in your drive phase
you can't get that at your top end speed you have to be in the right position in your drive phase
to be able to make that happen in order to really make it so you could have a great overall sprint
all right so that is some very very in-depth knowledge i hope that could be a little bit more
valuable for you if you're looking to be able to replicate some of the things that
abby steiner is doing and if it does go ahead and as always like the video subscribe to the channel
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