hey what's up everyone morey croson here and today we're going to be going over how to use
the transverse plane when sprinting and we'll start the video right now
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all right so i'm really excited about this video just because it's going to go pretty in-depth into
some sprinting mechanics understandings that i think will really help the listener that could
actually understand what it is that we're talking about right as we've been going through here we've
just been trying to get more and more detail into how to perfect your sprinting performance
and this is going to be another great example of you know us going into great detail so transverse
plane let's talk about that first that is going to be more of the rotational plane a lot of people
know that that's where you get a lot of power from right that's when you how you swing you know punch
um throw and also sprint right and so when we're looking at the transverse plane just because it's
not always talked about because a sprint is really looked as more of like a sagittal movement because
you're going straight right from point a to point b as fast you can but in order to get there you've
got to be able to use the transverse plane we're going to primarily look at here is going to be no
noah lyles i love this view you know there's good quality video here so it gives us a great
opportunity to look at one of the best in the world you know everyone's going to be a little bit
different here and this ends up being the biggest degree of variability that i see within sprinters
which is where their foot ends up landing right so it's going to be very different between
you know marcel jacobs trayvon brommell uh noel isles you know really everybody has different
places that they're going to be landing within their feet which is going to be what creates the
differences between running form and foot contact time and transition time and all the things that
really essentially make your sprint your sprint right everybody has a different way of sprinting
we're trying to optimize your sprint to make it so you can get the most out of your body here
so with no lyles we see right arm going back this this foot he lands with a little bit more
external rotation right and external rotations that foot twisted a little bit more to the side
and then as he's pushing off he's generating that rotational force now what's interesting
here is he's also a little bit wider with that left hand right so as he's coming through he's
almost you know he's extending within that wrist as he comes through he really goes through like
a interesting flexion within the wrist as he's coming forward and this seems to really
put him in a position where he's able to get a lot of extension out of that left leg right so
he's back a little bit more to the side with that left arm and then is really able to get a lot of
extension within that left leg from landing with that foot a little bit more externally rotated now
look at how that right foot comes through right foot comes through at the midline
right knee outside foot at the midline okay and then he comes through and he lands pretty straight
here he has a point where he's his foot is in a little bit of more of a supinated position right
pronated would be the other way where his big toe would be lower than his pinky toe you could see
here his pinky toe is lower than his big toe and then as he lands he's landing pretty straight here
right and also look to see how he comes through right doesn't get as much wrist flexion that
right elbow is more straight back and then he comes through lands pretty straight with his body
but is more turned within like his hips like his hips are more turned to the side here okay
and that came from you know to me how he ended up absorbing through that left leg
right and and pushing off through that that left leg so as he's pushing off here he's setting
himself up to be able to get more rotation to the right and then as he pushes back off he kind of
strains himself back out right and then ends up coming back down and landing more straight ahead
foot a little bit more rotated to the side on this foot when he lands right so that's where
he's getting the transverse plane that's where he's getting the rotational plane he's getting
a slight amount of rotation to the left side and coming back to being straight he's not too much
rotated to that side again everybody's different here some people are going to be a little bit here
a little bit here some people are going to also use more of that like frontal plane right going
side to side with the bobbin weave that you know usain bolt has and i think that's kind of overly
taught i think that he's a little bit more of a different scenario because his condition with
his spine but you know i think you want a lot more so be upright within your your spine position not
too much rocking side to side i know that there's some spring coaches that go and try to teach that
i think it's pretty hard to be able to actually replicate that i think you have to be able to to
maintain more of a again upright spine position and utilize that that rotation whenever you can
and he does a great job no eliza does a great job of utilizing that rotation and also look to
see the timing right so notice how he's driving forward off that right foot and right toe as he's
reaching maximum flexion within his arm right so he drives that right arm through then pushes
off right then immediately goes right back into pulling back okay so he's here pushes off boom
okay pulls right back with the hand gets into the left arm and left hand come through as those
left the left hand comes all the way up and through right comes a little bit more across
with his body there which sets him up to be able to get more rotation off to the side
to his right side okay then comes back through immediately so the timing there is so important
right when you push off you want to be right before you're pushing off you want to get
into your max position within your hand boom and then you're pushing off and then as soon as you
push off immediately transition to pulling your arm back down that is a timing thing that will
help you in being able to create better rhythm to make it so you can have a faster turnover we've
all seen that video where he's running on the side and you can see how fast his turnover is
it's amazing these guys are running so fast right and a lot has to do with the timing a lot has to
do with the rhythm but it also has to do with how much power they're generating how are they
generating great power is how well they're able to use that transverse plane so watch this with you
while watch yourself running straight ahead to see how well you're using the transverse plane
understand how well you're syncing up your upper body with your lower body and where you're pushing
off within that that back foot to make it so then you're setting yourself up for a landing that
could then help you in getting more transition or transverse plane movement within your sprint
and all these things will help you in being under able to understand how you could better utilize a
transverse plane to help you run faster and more importantly generate more force into the ground so
as always thanks for watching this is a great video guys if you utilize this in helping you
it could really make a big difference and the big thing with sprinting is it's not about
making huge changes within you know a 0 to 100 meter it's about being able to optimize
each step and saving a hundredth or a 200s right and you do that over and over and over again start
making that a habit now you can make some big differences where you can improve by a tenth
or two tenths of a second and you know that ends up being you know speed is so detail-oriented so
a tenth of a second is a lot of speed improvement overall and while that might not seem like a lot
of time it's the difference between you know 11 1 and 10 9 right sub 11 you know could be 0.15
of a difference so really look into the numbers here really look into the details and make sure
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