hey what's up everyone morey croson in here from the performance lab of California and we'regoing
to do the breakdown today on mckayla maroney I know I've been doing a lot more quarterback
sprinting biomechanic basic basis type of videos but you know I did Simone biles also and you know
I really I really like doing these gymnastic ones just very very interesting I think Jim gymnasts
that are super athletic and just being able to get a better sense of how they move is is it's
interesting so this is gonna be really focused Angeles or vault in 2012 and just kind of going
into what made it so she's able to get so high what makes us yes so it's good to control her
body you know what what all she does very very well and first with the approach you know the
big thing that goes with anybody that seems to be able to create a lot of force when it comes
to jumping is just their ability to get a lot of hip flexion right so see how well she's able to
drive her knees all the way up positions makes it so now the force that she's pushing down to
the ground is very very powerful so you could see how much she's creating all that downward
force right there it's a big thing you have to be able to do if you want to be able to create
a lot of vertical force is you have to be able to drive that knee up and actually you know create
the opposite rebound right so if you get more driving force with the knees upwards that makes
it so then you could push more down to the ground and you're just absorbing you're absorbing you're
building your ability to create that force and then once you get ready to make your move whether
it's you know to do a single leg jump double a jump you know high jump whatever the case may
be it starts with that that knee Drive okay so then you watch her go and you know initiate the
ball games you look at the the handstand position what she's doing and you actually can't see it as
well here when he goes the further one what she's doing is she gets her hands a little bit diagonal
right and and the reason they're diagonal there is just to make it so she create a little bit more of
a rebound alright so she's going here and she's pushing herself off and and by creating that that
rotational force here that makes it so she's able to better control herself as she pushes
off right so she's rotating with that her right leg is further back and the right honor was also
further back so now she propels herself forward she's able to control that rotation right so
she's she's rotating her body around and now that becomes a doing anti rotation she almost is like
stiffens up like a board here alright look how her body is just completely stiff and she's able
to so well relax her body here and also maintain stabilization and control of everything so she's
relaxed and stiff at the same time which is an excellent way to be able to create that that
rebound create that ability to to generate force cuz when you're here if you're too tight you're
too tense then that makes it so you're not gonna be able to fly as fluidly but then also if you're
too loose then you're not gonna be able to create as very much force you're not gonna be able to
generate that leave out so you have to have that perfect mixture of both in order to you know do
this effectively so she goes and she lands here boom then from here look at how well she's able
to bend her spine this is really where another key differentiator that she has is looking how
she was able to get her arms all the way back and by the time she's touching look at helped
how well she's able to bend and her whole body because now she could use all of that bent here
to really generate force and that upward motion so now she's here and this whole time through
this all force production this whole movement here is all force production and she's able to then use
it that stable of stabilization of the shoulders notice how she's able to also very effectively
bend her elbows right and could bend her shoulders there to then be able to push and rebound herself
back up and now when she's rebounding herself back up she's getting so much vertical force
when she pushes off - she's not straight-up right she's a little bit off to the side but
because of when she does it if it gives her kids with the momentum it gives her that ability to
push straight up and get so high up into the air it's unbelievable how she's able to do that look
at how high she is and you can see that you know even though her her body looks very very graceful
again very very controlled you can see in kind of her face how stiff she is and how she's trying to
hold her body up for you know control every movement the best that you can she ended up
getting three tents taken off of her her score for you know things that she didn't do perfectly
which was crazy the judges were just like that should they been perfect just because when she's
coming through here and she lands you can see that she lands with her feet a little bit more out in
front whereas she's back in that position again and she has a slight bend in the knees and from
there was able to really really well kind of sit back and control her body right has a nice knee
bend there lifts up one leg a little bit right but but really when she's coming through and then
landing boom she sticks it right but it's really just an ability to have a lot of flexibility
within her knees right being able to really bend in so she's really straight really straight really
straight and then when she lands and she gets that momentum she just takes it all boom right
through the knees you have to be very very strong in your joints very very strong in your ligaments
to be able to take such a massive amount of force because she was no high she was in the air right
and then she just basically takes all that on going full speed right into the knees and just
is able to really sit back really and that whole time - she's using her glutes from that initial
standpoint here food when she's landing that's glutes but then all that force ends up prime
taken up in the knees and a little bit into like the neck and the upper spine too you know you got
to be able to be strong here and strong here in order to make it look as graceful as she does
right here boom knees and then also you'd see a rebound through her body and go into her upper
chest to be able to really control that make it so it looks like she's not I mean you know she'll
and it's all his smooth as she possibly can but really it's you know all that force is just being
distributed through her very very effectively could tell she's done this a million times right
she knows exactly what she's doing exactly how to control it and you know I deliver so one of
the the best vault performances ever and she's one to one other not the best vault gymnast that
you know we've ever seen so there's definitely a excellent performance here and hopefully you guys
are able to get some information of how you can generate more force I'm assuming that's why you
know you would want to watch this video is how you can create more force in your body and also how
can you land more effectively to make it's a year a little bit more more controlled so yeah should
be a way of both that both those information here you know that the arm stagger is important
depending of the elbow on the actual vault is important when she pushes off in comparison to
where her body is I was important when she first touches the vault and how the bending of her arms
were but that's important then you can also you know there's a lot of different parts of the but
really to actually control the landing that are that are important so a lot of great information
here you guys have any other questions you could always reach out to me let me know and I'd be
happy to answer your questions all right also check out some of our stuff we do breakdowns
where people we can help you and you know fixing up any part of your your actual movement here if
you if you want and you know kind of kind of go from there all right guys talk to you soon