Hey what's up everyone! Morey Croson here and today we're going to be
going over the difference between a drive phase in the 40 yard dash
in comparison to the 100 meter sprint and we're hopping the video right now.
All right so I think this is really important because there's a big difference between when
you're running the 100 meter and when you're running a 40-yard dash and those are primarily
the two most common people that I work with and you know really when it comes to top-end speed
sprinting i think that these are the the two events that have the
really most of my talent in them right 100 meter has is the fastest sprinter
the you know people that are the fastest that the 40 yard dash are the fastest football players you
know i think that really from both perspectives the start ends up being a fairly similar movement
pattern uh you know obviously there's going to be some differences when it comes to running the
40 in comparison to when you're running a 100 but we're going to go a few steps in right so
really you know and it's important to i think to recognize that like within the first three steps
your spine is going to maintain a very very similar you know kind of angle especially in the
100 meter where in the 40 you're gonna be doing a little bit more you know movement as you're going
through so this is his third step here okay and so you're gonna be faster to get yourself up okay so
we're gonna go here four five we're looking Andre De Gracia but we can really look at all these guys
uh Fred Curley is a good one as well but five six seven right so this is going to be step seven
for you know these guys here on the 100 meter where we got three four five
six seven so now in the 40 we're much more upright right our spine's a lot more upright
heads a lot more upright and there's a lot less patience right the the reason why I want to show
you this is because to me the drive phase is most important you have to understand how to do your
drive phase in order to be able to run at and have a respectable top end speed no matter what the the
race is now I do think that the reason that you know when it comes to top end speed sprinting when
it comes to the hundred you know these guys are able to run you know sub 10 seconds because they
got to be able to get to 24 25 miles per hour now i just don't think that that's a possible thing
to be able to build with a 40 yard dash right you're just not going to be able to get to those
speeds in 40 yards because the ability to build that up is a lot different right so when it comes
to you know on the the left these guys are still you know 8 9 10 11 12. and at step 12 here for
Andre De Grasse he's now starting to get into the posture that you want to get into when it comes
to top speed right so it's taking them 12 steps which is going to be you know probably around a
20 meter mark you know I know for the um sprinters when you're in the 40 you know when it comes to 12
steps you're about at the 20 yard mark so you know you're gonna be around the 20 meter mark you know
this is probably it here so it's a little bit less maybe 18 meters somewhere in there
but we're going to go to john ross here 9 10 11 12 13. so you know he's at 13 steps here
but again so you could see that he's been in this running position here for a few steps right so at
this point he is not going to change too much of his position where you could see Andre De Grasse
just got into his top end speed posture so now that he got into that posture now takes a few more
steps and Fred Curley still you know developing his top speed he's still down right so now he's
finally looked up he's probably about step 16 to 18. I've been counting his steps as much as I was
under the glass and he's just now looking up right so if you're just looking up at the end you know
for you know let's say you're running 32 yards let's say he's at or 30 to 32 yards right now
for Fred Curley right and now you're just looking up now you have you know two steps until you're
done if he was running the 40. right but now from here you know he's probably again about 30 meters
ish right so he still has 70 meters to go but he's still now that he's in his top end speed posture
he's probably got about 10 meters to actually get to his top speed so then he's holding his
top speed for you know really from that 40 meter mark to the 100 meter mark so he has 60 meters
to hold that top speed okay where if you compare that to john ross you know he's getting into his
top speed probably about 15 yards in terms of uh posture right top in speed posture probably gets
around to his top speed at about 25 yards 30 yards in terms of what he's going to be able to get to
when it comes to running the 40. So it's a very very different movement pattern when it comes to
your drive phase now what ends up being a critical part of being able to maximize the drive phase is
being able to change your hip flexion angles okay so when he's first starting off here you can see
his hip flexion is not as as much right he's not able to get his knee as high in comparison to his
hip okay but when we get to a top speed now you want to be able to get that knee
higher up to maintain the turnover necessary to really be able to maximize your you know top speed
how fast you're able to get from point a to point b so the important part about you know
understanding your dry phase is being patient and being able to allow your body to go from a
position where your knees and feet are not able to get too far out in front and then being able
to drive your your spine up to a position where you're really able to pick up a lot of distance
per step right and being patient how you're doing that so you can see he's not going from here and
popping himself up he's staying low staying low staying low and as he builds speed using that
posterior chain hamstrings glutes things like that calves uh you know feet as he's building himself
up here now he can get more distance per step by being able to increase the reach and now when you
can increase the reach now he can create more pull down into the ground and when he creates more pull
down in the ground that helps him in being able to get more upright with his running posture so
that's what's important about the drive phase you have to be able to maximize being able to
generate force into the ground utilizing those hamstrings and then building your posture up so
you can generate more force right you're not going to be able to get out of the blocks being able
to generate the same amount of force down into the ground so it wants to be a slow progression
of being able to maximize force both horizontally and vertically into the ground and being able to
do that comes a lot from how well you're able to go through that drive phase so the
most important part of your sprinting is your drive phase when it comes to
how you can improve your top end speed you have to have the necessary technical mechanics to be
able to really maximize your force production to then make it so you can get to a top end speed
position that will really help you in you know achieving higher and higher speeds right so
you know a lot of people end up getting stuck at kind of you know a certain mile per hour
and that's just because of how they built up their speed so it's not always about you know
what is your strength what is your power what is that it's a lot about what is your technique
and how you're actually achieving your top-end speed and being able to really understand the
you know small details that will help you improve and go to the next level so I would say if you're
if you're in any type of plateau from a sprinting perspective you know I could be strength it could
be power but it also could be technique and how you're going through that drive phase so make
sure you're aware of that as well as always guys thanks for watching if you like the information
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