hey what's up everyone morey croson here and today we'll be talking about
how to improve your backside mechanics i'm going to start the video right now
okay so i recently did a breakdown on the olympic trials 200 meters here on the left and you know
really talked a lot about the backside mechanics and how good you know like noah lyles erriyon
knighton um you know kenny benner really all of them had really good you know mechanics there and
so what i'm going to do today is i'm just going to compare my own sprinting in comparison to theirs
and you know why and what i'm going to implement within mindless printing to be able to help me in
improving my backside mechanics and kind of really going more in depth into why it's super important
for you to be able to really take a good look at your mechanics all in the start phase the drive
phase topic speed phase to be able to understand what it is that you need to be able to work on to
be able to actually make improvements and be able to make improvements fast so first we're going to
go ahead and really look at noah lyles here just because you can see really well um the the actual
view of his legs and so you can see when his his legs coming off the ground here
how quickly he gets that heel up to his butt so if we're going to go from a time period perspective
he's coming off the ground at about .63 and then immediately gets that heel pretty close
to his butt 0.73 so it takes about 0.1 seconds for him to get to that position right and then
we're going to compare it to me same leg um i'm off the ground at you know maybe 6.04 let's say
just to be nice and generous to me um and then i'm in maybe a similar position here in you know
about 6 14 right so i'm going to be in a similar spot right 6 13 6 14 somewhere in there so 0.1
but you can see within that same time period the difference between where our legs are at right so
even though it took about the same amount of time you can see his foot is basically right up next to
his butt where my foot it has a big difference in terms of the actual location which is just a big
discrepancy when it comes to both hamstring strength right and also hip flexor range of motion
and quad range of motion so you know really being able to put a big focus on understanding how to
improve the range of motion your quads you have plenty of range of motion to
get the necessary action that you need within the backstab mechanics and also have the full range of
motion of strength to be able to achieve it you can actually see here as i'm going you know my
right side is actually significantly better than my left side you know look at how low my left leg
is and how far away from my hip my left leg is actually getting so i'm relying a lot more
on my front side mechanics my knee drive and i've put a big focus on improving my own front side
mechanics but it's actually limiting my ability of fully utilizing my backside mechanism as
impacting my actual ground force into the ground right because what happens here is that if
i'm not getting a good action off the ground here when when my legs coming up and through
that is a direct correlation to how much force production i'm generating into the ground right so
no allows is creating a lot of force down into the ground which makes it so now he can go and
easily drive that knee or that foot all the way up to his butt and really be able to have plenty of
knee flexion because it's a rebound effect so it's boom and then he's cycling back through to be able
to set himself up to now be able to strike that ground with a lot of force again and you can see
how how straight that leg is and how upright his body is now if you end up having more of where i'm
at here and obviously i'm working to be able to improve and there's things that are um you know
not bad i have to say this for my own sanity right because i've been working so much on my mechanics
and be able to see this i'm like man i still have so much to work on but anyway you can see that as
i'm striking the ground i'm starting with my foot a little bit more out in front and my knees still
you know pretty bent that was really the main focus when i was going into this is really trying
to work on being the same being able to stay more upright and be able to improve my posture and just
been having some issues with that so then when i went and really compared myself to noah lyles
and saw that my backside mechanics and how when i'm pressing off the ground i'm really lacking
the ability to bend the knee and come all the way through and realize like that's what's impacting
my ability to stay very upright right so when he's going and hitting the ground like this it allows
him to generate that rebound necessary to be able to drive that heel up to the butt and also do that
very very quickly as he's driving that knee up and through so now he's able to maintain a very
upright position so now as he cycles that leg back through he's able to generate a lot more
force back into the ground that makes it so that he can drive the heel back up to the butt so it
ends up being that cycle that you just have to be able to really maximize and be able to maintain
over a period of time you might be able to do this for a few steps but it's really a difficult
thing difficult art to be able to do this for you know a long period of time throughout the entire
you know 100 meter stretch let's say so you know obviously being able to see what exactly they're
doing is great to be able to understand okay now what is it that i can do to improve and here are
going to be a couple exercises i think it would be very very beneficial for my own growth and that
if this ends up being something that you can work on yourself you should be able to utilize them as
well
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