Hey, what's up everyone Morey Croson here and today, we will be going over maximizing
your contact time as well as producing force into the ground when sprinting, and we're
setting the video right now.
Alright, so it is a well known fact that when it comes to high performance, sprinting is
a lot about how much you're able to generate force into the ground just because that creates
a higher amount of rebound time, right.
So that makes it so you can get off the ground quicker, which is something that I'm really
trying to focus on personally.
And that also makes it so you're overall able to generate more force, which makes it so
that you can pick up more distance per step, right.
So when your body is able to rebound off the ground, that allows you to get a little bit
more verticality.
And when it comes to sprinting, the more vertical you can get.
Now it makes it so when you're actually reaching, you have a little bit more airtime.
So then you can actually pick up more distance per step.
So somebody like, you know, Usain Bolt is able to run 100 meters in just 41 steps, and
yet he is 65.
So that also helps him out as well.
But still, he's able to really maximize how much vertical force he's able to get, which
makes it so he's able to really improve the distance that he's picking up per step when
it comes to max speed.
So I just want to get a little bit more into that this is a comparison, between me sprinting
and Usain Bolt, I really, you know, think that in a lot of ways you say both ends up
being the gold standard when it comes to top end speed.
And so just being able to really look and break down some of the key characteristics
that are different between his sprinting in comparison to my sprinting, I think will only
help you guys being able to understand how you can improve your own, as well as me being
able to improve my sprinting.
So Benjamin stands out here.
And you know, for me, personally, I know, my right side is definitely my better side.
So we want to go deeper into that, and what stands out here, so we could see, you know,
as he's touching the ground and what he's doing as he's touching the ground, so he is
really reaching, and he almost kind of loses his dorsiflexion before he touches the ground.
So a lot of us, you know, put a big focus on being able to kind of keep that toe up
when we're landing.
And it does look like you know, right before he touches the ground, he does actually plantar
flex a little bit, which I thought was really interesting to really slow that down and see
because that just means that now when he's landing, he isn't landing as much and kind
of that back part of the foot, he's leaning a little bit closer towards the toe, and then
just has a little bit more stability from that area.
So now he you know, you can see when he lands there, he is able to get right back up to
his heel really quickly because of the angle that his foot comes into during that full
contact time.
Now, another thing that stands out to me is how his body's moving.
So you can see he's pulling that hand back.
And he has the other hand forward.
And then I just kind of compared that to my position with my hand.
So big thing is, this hand is way further out in front for him than it is for me during
that full contact on right.
And so you know, I just want to be able to because I know the upper body syncs up with
the lower body, right, and so you want to be able to get your arm through looks like
just that much faster to make it so then you will help you in getting this foot off the
ground faster as well.
So the you know, then you can also see for me landing so I'm really trying to keep my
toe up.
And that almost makes it sorry to land a little bit more on the outside part of my foot instead
of more of the inside part of the foot for you know Usain Bolt.
And that makes it so you can see how he's able to rebound.
You know, we've seen plenty of videos that talked about how you know, his his foot contact
time is post closer to point 08 Where I'm at like, point one 2.11.
So you know, I really want to figure out what it is that I'm doing that is making, so I'm
spending so much time on the ground.
So one of them is on a landing with my weight more on the outside part of the foot, I'm
putting too much focus on creating dorsiflexion within my within my toe, and I'm in super
slow motion on this one on the right in comparison to you know, the video on the ledges obviously
not super slow motion.
But you know, big thing here is, you know, leaning a little bit more plantar flex, landing
a little bit more on the inside part of the foot, and then just having this stability
there to be able to then control and come back up.
So when you happen when you watch me, I land on the outside part of the foot and my foot
comes inwards a good amount, and I keep that heel really low to the ground, right and this
ends up being hundreds of a second right 101 Maybe 0.02.
But that makes a big difference, right and my ability to then be able to push up.
Now the other big thing too is we could see how much more vertical force that he's able
to generate into the ground because of that knee extension, right so you can see how he's
almost like pushing into the ground as he's driving the legs through and then pushing
downwards there where you can see for me, I'm really not getting full downward movement
into the ground.
You know, I'm almost extended with my foot but I'm not all the way extended when my foot
hits the ground.
So I'm slightly in a bent position there which also will make it so I'm not going to create
as much vertical force as my foot in the ground right
this happens I'm kind of I'm trying to cross over here.
So you know this step ends up being a little bit different than what my tip Typical extension
set would look like, you know, like this would be more.
So this more similar to how I'd be pushing off right there, right.
But it's still a similar position in terms of how am I put transitions.
And so really being able to work on the stability within my my foot and being able to focus
on landing more on the inside part of the foot, also, you know, just general big toe
range of motion, I think it's going to be important to make it so when I land, I can
really keep that heel up a little bit more effective.
I'm just gonna quickly interrupt this video to say, if you liked the information so far,
click that thumbs up down below and subscribe down below, we're gonna hop right back in
the video, buddy.
So you know, that ends up being the main things here.
And remember, guys, we're trying to create vertical force, right?
So there's, I'm gonna put some some links here, and also some videos or some pictures
here that shows vertical force, right?
How much ends up being created in a vertical force manner, it's like 2000 Newtons around,
you know, 2000 to 2500 Newtons.
And that's on the average, you know, for him, he's probably even closer to maybe even 3500
Newtons, you know, Usain Bolt, but point is, is that there's way more Newtons being put
in from a, you know, and this is just in a study that they did, that showed 30 different
printers a wide range of them, but more vertical forces like to 2500.
You know, let's say that in terms of Newton's in comparison to, you know, closer to about
1800 to 1000, horizontal, Newton's of force, right, so there's just more force being put
into the ground in a vertical manner.
Now, the issue with that, right, the confusion with that is, you know, that makes it so then
people think that they need to shorten up their stride and not really reach that foot
out.
But you can see he reaches with his foot, right, so he swings his foot here, and then
pulls back down to be able to create that vertical force.
So you don't want to go and end up pushing your weight too much downwards, you really
want to be pulling your foot underneath here, and then by when you're pulling, that will
allow you to be able to kind of loosen up that Tony, you can see how he points that
toe down.
As he reaches now, you know, you just got to work on getting that really good ankle
stability to make it so you could land with your weight on the inside part of the foot
to then be able to transition right back off, and really be able to maintain that high level
of vertical reaction force, right.
So it can't be wasting too much time and going side to side, right.
So during that landing time, you can see like, for me, I spent a good amount of time going
inwards, right, where he's does a little bit better job of being able to, you know, he
spends a good time going inward, but he's all the way up onto his toe.
So as I transition inward, you can see how that ends up making it so my heel almost drops
down to the ground, and my whole foot ends up being on the ground where he transitions,
but he's still able to keep that heel up.
So then he can transition right back off the ground in a very, very effective and efficient
way.
So you know, hopefully, this is able to provide some clarity for you guys to understand how
to really maximize that foot contact and you know, really being able to see how his foot
lands during the you know, actual time period that the foot makes contact is not as dorsiflex
as a lot of us might think.
And that ends up I think being a very, very important thing to be able to recognize for
a lot of us because I know for me, personally, I've been putting a big focus on dorsiflexion
building that up.
And not to say that that's not so important, I'm still going to continue to do that.
But I think that when your foot actually hits the ground, you don't need to be as much focused
on having that toe up, you want to be able to drive that toe up as you're coming through
the transition phase, right.
So you can see here, he's getting that toe up, and that helps in creating that extension,
right so you can see the underneath of his foot right here.
But then as he's pulling that foot back, he's allowing that ankle to kind of release a little
bit because of the stability that he has in that ankle at this time period and the length
that that allows him to be able to create downwards into the ground right so it'll help
and being able to create a little bit more extension all the way through if you're able
to point the toe you know downwards is a little bit more natural when it comes to extension
right so extension of the toe creates more extension within the knee within hip everything
so it makes sense you know that being able to kind of relax that ankle will help you
in being able to fully extend within the knee so definitely something I'm going to start
implementing within my own sprinting and helped me being able to create more vertical force
down into the ground and hopefully be able to build it up so I can get quicker so as
always guys if you like the information go ahead and click that thumbs up down below,
subscribe to the channel if you haven't already.
And any questions, comments or recommendations, you can leave those down below I highly recommend
you guys check out the speed breakdowns.
I'm always doing videos just like this for myself.
For athletes, I want to go deeper into mega so you can have a huge amount of clarity into
what it is that you need to be able to focus on and improve within the mechanics at the
end of the day, guys, you have to be able to understand from a technical perspective,
what is it that you're doing that is incorrect and maintenance, you're not getting massive
results in terms of your sprinting.
And so I always am talking about these breakdowns because it is super important for you guys
to be able to really have a coach that will go into the technical news wants is within
your sprinting that includes the start, it includes the acceleration phase, and includes
that top end speed phase.
And that's something that I really want to be able to do for more and more athletes because
we've been able to see a ton of great results from the speed perspective.
And I think just being able to really see you and what you're you're needing to work
on in comparison to a top athlete really is, again, a lot of clarity into your abilities,
and what it is that you need to work on from a drill perspective exercise perspective.
So, you know, I'm going to take this information, I'm going to implement it into my own sprint,
and we'll be able to find the same type of thing for you and be able to make it to you
could have a set of drills, exercises, whatever to help you in implementing into your sprint
so and ends up sometimes being these little nuances like I said, with the hands and Megan
so you know, you're you're swinging the hands correctly, and you have the right timing there,
right so you can see my hands are a little bit late.
So now I know I have to be able to really shorten up you know, maybe my arm distance
or maybe be able to just pump my arms a little bit faster just gives a little bit more clarity
into what it is that I need to do.
So now I can get to work and make improvement.
So again guys, check out that speed break down, click that thumbs up down below.
If you're still watching, subscribe to the channel and thanks for watching video.
We'll talk to you soon