hey what's up everyone morey croson here and i'm really excited to do this video here for you guys
and the last three weeks i've been able to go from about 18.3 miles an hour to 21 miles an hour so i
know that that's not exactly three miles an hour but basically three miles an hour in three weeks
which is a really significant improvement i just want to go over some of the main things that i
did in order to achieve that so then you guys are going to be able to do that in your own individual
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thing that i think is really really great for you to improve your speed is going to be like some
type of an assault bike i think it's just great for your quads and being able to really control
knee flexion knee extension you know for here i do this two to three times a week and i usually
do it 10 minutes every time i do it and and the usual circuit that i do is i do 20 seconds on
and then 10 seconds off 20 seconds on 10 seconds off and i'll do that over you know four or five
minute period then i'll either do that you know two sets or maybe three sets just depending on
you know what what i'm actually you know working on that day and how what i have all set up next
big thing i'd say is nordic hamstring curls you know you got to implement this you got to figure
out a way to do you can see for me i just have a small box have some weight on there you know you
got to be able to do this i do this five probably five days per week three sets of 12 at least a lot
of times i end up doing 15 and then you can see i do different variants there so before i was using
my hands to get me up okay and doing it like that and then i also do a few of them where i'm trying
to work and getting better at getting my hips all the way through and being able to get back up
without using my hands at all so um being able to work on that and improve that really makes a big
difference in the hamstrings next one is going to be an anterior tibialis exercise this is something
that will help improve your dorsiflexion and your ability to actually land with a strong ankle there
you want to be able to really build up your ankle strength overall in order to maximize your overall
speed and ability to really push off right you got to be able to land strong and also be able
to push off strong next one's going to be any type of plyometrics right so you want to be able to do
single leg you want to be able to do depth jumps you want to be able to really create a
large amount of force producing exercises in your program so these are single leg jumps i
think single leg jumps are great just because of how you have to be able to decelerate very very
effectively and then also accelerate very quickly okay lateral band walks this helps
build up that stabilization within the the side part of your hips and your actual you
know what the muscle does on the glute mead is it helps the hip kind of push upwards right and
so building the muscles on the outside part of your of your leg helps you in staying vertical
within your spine or within your hip so i really like doing the lateral band walks as well
shoulder exercise the more that i've been doing sprinting and working the upper body into it
the more i realize how important adding shoulder extension exercise is into i'm actually being
able to improve your speed because there is a part where you need to really be able to drive
with your arms especially as you get to those top speeds to really maximize your overall turnover
rate and and overall power production so yeah you have definitely work on your shoulder extension
in order to improve your speed other thing is core right so this is me doing bicycles
while working the core this is me doing the triple tap exercise so just tap it three times
here's me doing just a lower back exercise got to be able to strengthen your lower back as well
you know just just a range of different types of core exercises is going to be important and
being able to master your your sprint and then being able to you know go and do the roll out
and control your core as you're doing the roll out then just working on sprinting mechanics
right just some exercises to help you improve your sprinting mechanics just maximize your your
turnover make sure that when you're pressing off you're getting that heel to come right back around
right and maintaining dorsiflexion getting that heel up to the butt and then extending that leg
out as you're coming back underneath and just really focusing on maximizing that and then
also keeping that that spine nice and tall and improving the speed i usually go for at
least 50 steps when i'm going i'm trying to get better at running 100 and so i'll go 50
steps just because i know that i'm going to end up probably being somewhere in like the 42 to 44 step
area in terms of how long it's going to take me to run 100 meters and so i just want to be great
at 50 steps and so i usually maximize that when i'm going sometimes i'll be going closer to 100
sometimes i'll be going at 80 working more on technique it just depends on the day and what are
some of the other exercises that i'm doing but you know all those are the main exercises that i did
to help me in increasing my speed by three miles okay thank you for saying this whole video i think
the last thing and probably the most important thing when it comes to actually developing your
speed is going to be the consistency behind it all those exercises can be super important but you got
to stay consistent if you can consistently take action towards what it is you're trying to achieve
it'll become a lot easier for you to actually get that three miles an hour so i just say
every single day take consistent action towards the goal you'll be able to achieve the goal