hey y'all performance lab fans this is Morey Croson we're giving away free all
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what's up everyone Morey Croson here from the performance lab of California and I am super
excited to do this video here today it's gonna give a great explanation of the differences
between your acceleration phase your transition phase and your top-end speed phase you have a
little bit more information - about what your numbers should be I'm a big person on you know
kind of copying what the best people do right we have certain things that we do within our business
within our overall structure within programs and it's all based around you know especially within
the strength conditioning community it's like okay what can we get from other people that are already
doing really good stuff and be able to maximize our ability to perform for others and it's a
similar thing with business as well you know what the other people doing it'll help you do that help
you succeed fast you don't have to make as many mistakes so point being let's do the same thing
for track right if you're a hundred meter runner and you know you're trying to figure out how you
can be faster or better with your hundred meters this is going to help you get more information for
what it is like to run fast and what the top guys do and what we're gonna look at here who are gonna
look at is Sacheen Dennis he is a 16 year old who runs 10 - which is absolutely amazing I mean I've
already done a breakdown on him before and I just wanted to go back just because it's like
I was watching the video I'm just like man I've learned so much more since I did that breakdown I
just love to give you guys more information more content but your issue with this video is the
start is a little bit different so just bear with me at the very very beginning but then after that
as you pretty good so you could see where he's at here but then within the video for whatever
reason you could see a little bit of shade there in the back right where my the cursor is at and
that's actually him starting and what we want to look at is and you could see his foot right
above my cursors how much time is he gonna spend on the ground and this is gonna be the first part
and getting it to the acceleration face so you can see boom that's the first his foot touches
the ground and we're gonna go by the way we're looking for 30 frames per second here okay so
boom that's one frame where he touches the ground two three four five six seven frames he's off of
the ground which is 0.23 seconds okay seven frames is 0.23 seconds before he gets that first foot off
the ground okay then second foot one two three four five six all right so that's six seconds
that's point two seconds before he gets off the ground one two three four okay that's point four
seconds which is one point three seconds before you gets off the ground so you can see how he
went from seven seconds to six seconds to four seconds with his actual time on the ground that
would be very very important that we always talk about stride frequency we could see how fast he
gets his stride frequency going one two three four again four seconds point one three seconds that's
a sports step this is all acceleration start phase by the way it's got to be a celebration
start page so the big thing that we're looking and working through is when does it go from
acceleration to transition and then when it's a go-to from transition to top-end speed okay one
two three four a little bit longer than four there you address it as spine angle as well okay one two
three four again four and these are all point one three seconds one two three first one where we got
under four seconds or four frames for a second there three frames is point one because it's
30 frames for the so that's 0.1 seconds one two three a little bit after three one two three four
one two three one two three now we're God so somewhere between these last four is got to
be a little gotten into transition phase right so I'd say probably once he gets past that whole you
know we got that vet for a few of them works for frames in a row that's as you're getting
added that acceleration phase and starting to get into your transition phase so now he's into his
transition phase here in the actual run so we can start to think of it as okay he's transitioning
through the the actual movement and and making it so now he's going from the current position
that he's you know went from acceleration now he's into his actual transition phase now one
of the things with massaging he has really a great transition phase and one of the big reasons why he
does if we look at his spine he really uses a lot of his spine movement in order to get everything
going and he puts a big emphasis on maximizing his foot being out in front of him right there
he puts a big focus on keeping his feet out in front of them and also driving with that spine
which helps them during this transition phase and this is gonna be your any transition page for a
little bit of time we could see here what's going count here one two three and a half maybe three
point three seconds before he gets off the ground there which is probably about 1.6 or sorry one
point one yeah one point one six second somewhere in there is gonna be like three three and a half
one two three Boone I was a nice clean three one two three again a little bit longer time on the
left side compared to the right side one two three it's probably three to three three there one two
three okay now it's getting closer and closer to top end one two three one two three so he's
getting pretty close to going from transition to top-end speed so right about there is when
you can start to say okay he's getting closer and closer top-end speed now I'd say he's probably in
that top-end speed and by the way so going into that point three second so point right at point
three is 0.1 seconds when it gets to four it's point one three in between there's that point
one one six and so you know it's foot contact time is somewhere between you know point one
and point one two or point one one five point one one six right there's gonna be a little bit more
time in between but again the big focus is on how do the how much time whether the best guys do and
you know but he's running at ten 200 how fast is he spending on each one of his steps during
his acceleration phase during his transition phase and during his top-end speed face so
you know acceleration phase his first step he's spending that 0.26 seconds with the eight frames
per second and then or sorry it was 0.23 since it was seven frames per second and that on the first
steps 0.23 and then the next step was six seconds so it was point two and then he went right from
there to four so his third step was point one three is four step is also point one three and
then he started to he had a couple of steps in a row or two comfort frames per second till he got
off so he said at that point one three and then we went to the transition phase once he got from
four seconds to three were sorry four frames to three frames and then during his that transition
phase he was a three point frames per second which is about 0.1 seconds now we're getting into his
top-end speed phase which you know here boom one to two and a half there before he gets off one
to right barely so two and a half is point one or point zero eight three seconds is two point five
one - again - and a half-ish seconds right so now we're in that top-end speed maybe he's in a
two-point or he's in a two point three frames which is point zero seven six seconds I know
this is a lot of numbers but it's important when you're watching yourself run you can
start to connect - okay what is it that I can improve on within my sprint and if you get an
understanding of how much time these guys are spending on the ground now you're gonna be able
to make a big influence on what you could do to maximize maybe your ankle stabilization or what
you could do to you know just improved your of your time on the ground and then real quick you
know another important thing that you guys want to think about is how much time does he spend
off the ground so he takes 2.5 seconds let's say or 2.3 seconds which is between 0.083 and
point zero nine seconds before he he transitions off the ground and now how long does it take him
to cycle through so I'm gonna go left leg here okay 1 2 3 4 5 6 7 8 9 10 11 11 and a half-ish
seconds which is going to be 0.38 seconds is how long it takes him to transition with his
left leg from toe off from toe off to initial foot contact now at the right leg 1 2 3 4 5 6
7 8 9 10 11 11 and a half or eleven point eight maybe eleven point eight point three nine so he's
about 0.38 point three nine seconds and in his actual cycle right and how long it takes which
is about again we were going to maybe somewhere between 11 and 12 frames before he's cycling
through again important numbers to connect with where are you compared to where you can be in
terms of your sprint this is gonna be a huge huge video and I hope you guys can really take
some great information and help you I'm gonna run faster again this is the run 10 - so if you're you
know somebody that's you know struggling to get maybe even under 11 flat you could really connect
with okay these is where my numbers need to be in order to get there and this is how scientifically
you should be looking at your run in order to really maximize your performance alright
guys as always thanks so much for watching these videos we have a new speed program that we have
out that is going to be an amazing speed program goes into modules this video is actually going
to be part of our speed program so if you're part of our speed program watching this right
now thank you so much for purchasing and if you have any interest in our speed program go ahead
and click the link below $97 it's probably $1,500 worth of value easily easily just like this that
video that you probably watch I minister free video so it's not you know a lot of value but
just to give you understanding of how in-depth we're looking at not only their sprinting which
we have 12 modules that explain the sprinting but we're gonna go into detail about obviously
storing the condition in your range of motion we have nutrition programs on there I mean there's
so much great information and it goes into detail for what you can do to maximize your acceleration
what you can do to maximize your transition and what you can do to maximize your top-end speed
alright guys as always thanks for watching and we will see you soon I hope you really enjoyed
it if you did you could subscribe down below and that way you get updates on any of the new videos
that we get also if you want to check out some of our other breakdowns for speed and throwing
yep exercises also jumping mechanics videos a lot of crazy stuff within our Channel hope you enjoy