great job of being able to really focus on that and before i get too much into it what i want
to do is i want to give you a quick definition of the dry phase so the dry phase and sprinting
occurs as you lean forward just after starting out of the blocks just as the name suggests you propel
yourself by the forceful driving of the balls of your feet into the ground right so it isn't the
the top end speed it's really when you're you're leaning forward right during your your actual um
sprint so you can see here you know these first couple steps here is more of like the start okay
now after you go through the start is when you're going through your dry phase okay and notice
where a lot of the the different positionings are in the body when going through the drive
phase there's some people that end up having more of like the head down there's some people
that have more of the head more in an upward position right but it just is dependent on you
as an athlete and how your your body biomechanics are i wouldn't say this is a little bit too far
upright i would say um you know i think there's a lot of guys that are in really good positions here
you know you're saying bull you got a few guys that are in in good spots as they're going
through their drive face and you know what the big focus is on is just being able to pick up speed
right so the overall thought process for the drive phase and i might get some some slack for this is
to get out of the drive face right you don't want to be staying in the drive phase for too long
or over emphasizing you know being in a leaned over position staying down position
right um what you instead want to be able to do is transition from that drive phase into your top end
speed so you can see here like all these guys are in a very very similar position right here where
they're able to transition from the drive phase basically now they're into their top end speed
probably took them about 25 to 30 30 meters that sorry they're not in their top end speed but
they're in their top end speed posture right the key thing here about the dry faces is when you're
leaning forward right and so what happens here is is as you're in this drive phase you're really
working on and again you can see this the guy in and the last thing here i think that's land18
as he's going he goes and immediately pops up so much that he doesn't really get to be able to
go through that drive phase right he's already in an upright position so he never gets through that
he never even tries to go into the dry phase it's great to be able to see him and unfortunately he's
going to be a little bit more of like a an example of what not to do but you can see some of the guys
here where they're really focused on being able to push off being deposited their feet and generating
as much overall cycle as they can within their legs right they're trying to get their legs to
move as fast as they possibly can in order to get themselves going right so it's not as much here
about being able to pick up a lot of distance it's about trying to get your cycle to be full now when
you do create a good life cycle you do want to be able to have a quality push off so you want to be
able to push off a good extension and each one of your steps as you're you're getting yourself
going right you don't want to limit your ability to pick up ground on your steps you don't want to
sacrifice distance in order to you know generate as fast of a cycle you still want to be able to
um you know have the right mechanics and pushing off cycling the leg back through
landing with the foot underneath the hip but that becomes secondary to what the primary goal is
which is to try to get your feet to get going as fast as you possibly can right and that's where
landing in the balls of your feet and really being able to be very forceful with that landing
becomes super important so what i see a lot of guys do what the big mistake is is that as
they're in this drive phase they get a little bit too stuck and just pushing straight down
into the ground which makes it so now you're in drive phase from a posture and a position
standpoint but you're really not creating very much drive in your body because all of your
weight is going straight down and all of the push is going straight down what you want to be doing
when you're impacting the ground is you want you can kind of see it here with justin gatlin
um yohan blake doing it as well where they're getting their feet out in front and then they're
pulling their feet back underneath them right and that really allows you to be able to land more so
on that balls of the foot and makes it so then you're able to really create the drive and the
force and the speed that you're wanting to to get to but again the the point of being able to be in
your drive phase and and what you're trying to do you could be a little bit more inefficient with
your movement you could see what you can see with like you have johan blake right here he's moving
a good amount side to side in the shoulders even justin gatlin's moving a good amount
side to side um you know usain bolt's really somebody that does this so he's a little bit more
inefficient with his movement patterns right here as he's trying to get himself going because once
he gets into top end speed position now that's where he wants to be able to focus on opening up
and picking up more of a distance per set so i'd say you know during the drive phase you're really
putting a focus on that getting that turnover not picking up as much distance per step but then once
you get into your top end speed you definitely want to be putting up more distance and you want
to be a lot more upright and and a lot straighter with your legs overall where when you're you know
going in and you're in that dry phase you're just not going to be able to pick up as much distance
you're going to be a lot more leaned over and you can see christian coleman like immediately gets
out of that drive phase and gets into his top-end speed phase he spends like the least amount of
time in that that dry face now you know he ends up suffering at the end i think he still ends up
beating you said bolt actually um but he ends up suffering at the end because like justin gatlin
is able to catch him because he transferred through his dry face a little bit sooner well
not necessarily just doesn't isn't able to hold that top-end speed as long right if christian
coleman was able to hold his top-end speed during this whole time now he would be able to you know
outlast justin gatlin i still think he outlasted uh usain bolt here if i'm not mistaken on on this
run so um it's very very important to be able to understand you know what the actual goal of the
drive phase is which is to get you to your top end speed now if you have a hard time finishing with
your top end speed now that wants to be something that you address you don't address that by
fixing your drive phase or staying in your drive phase longer because that just means that you're
going to take you longer to get to your top end speed if you need more top end speed endurance
that you need to be able to build your top end speed endurance if you need to you know just get
faster and and get to a higher top speed then yeah you need to be able to work on your drive
face because i do think there's a huge impact that your drive highs has on your top end speed so if
you just get through your drive phase too fast and try to get into your top end speed then you could
end up suffering in terms of what your highest mile per hour is but there's a lot of guys that
understand how to work through that drive phase to get them into a position where they're able
to generate a lot of force and a lot of speed when they're running which is essentially what you want
to be doing in order to achieve your your highest level sprinting so drive phase is certainly super
important to be able to get you to a higher top speed but it is something that you want to be
able to understand how to get out of effectively and i do think there's a lot of people that lose
the right postural position the right body position as they're going from that start phase so
the transit to the drive phase or transition phase i usually call it the transition phase to then the
top end speed phase a lot of people understand where their posture position should be and what
they should be when they're running full speed and know where it should be at the start but have a
hard time being able to adjust because it's a slow uh thing that happens it happens for you know 25
meters here it's not something that that just goes from you know at least for the 100 meter happens
in in 25 meters or you know for maybe christian coleman and 10 15 meters um but somewhere in
between there right somewhere between 15 to 25 meters but it's a slow gradual progression look at
justin gatlin how he's very patient through that drive phase you'll have blakes like that as well
very patient through the dry face because they're trying to get themselves going and then once they
get onto their top end speed now they're able to really achieve those high levels of miles per hour
but if you just go through like how how we saw in lane eight if you just pop right through your
your drive phase and don't maintain a good posture and good positioning then you're gonna end up
being left by people that have good overall mechanics in their their sprinting understand
how to utilize that drive face correctly all right hopefully this health would have would be you know
love to answer some comments here if you guys have any questions let me know if this helped you let
me know if you have anything that i can provide for you to be able to help you better understand
how to get through your drive phase more effectively more efficiently all right as always