what's up everyone Morey Croson here from the performance lab of California and we are gonna
do a another cool video today it can be on the transition phase and really I can say part 1 & 2
or just the individual part of the transition phase so it's a brightened up into two different
apps essentially then why is important so first thing you do the transition phase wanted to what
essentially what that is is we're looking at somebody running there's essentially two parts
of running there's time spent on the ground and there's time spent off the ground right the most
basic simple way of looking at it and and what the transition phase is is the time spent off the
ground and so what happened is it started looking into okay what is the the average number of the
time spent off the ground and so somebody like Usain Bolt he spends 0.36 seconds with time off
the ground Tyson Gay spends about 0.3 then you know once you get into like a Trayvon Bromell
Christa Coleman a lot of those guys they spend about point three three seconds off the ground
in terms of their whole overall transition things right and so that is just to you know
put a picture on it when your foot touches the ground right as soon as that time two foot touches
the ground it is the time spent there and then as soon as your foot leaves around you press off now
we're into that at times get off the ground so you usually need to give it an understanding of this
these numbers are usually about point oh eight or so if you say bolt does it like point oh eight
or like a Tyson Gay will do it and point one one right so that the margin is you know point O three
difference right and it's similar to here so you know the margin here is point oh six all right so
it's a little bit bigger but the amount of time is greater this is you know when we're talking about
0.08 compared to 0.36 now we're talking about about four times the amount of time in between
the the movements right so why if we change this from point O eight to 0.09 there's the overall
perception of it but you know the percentage of that would be would be about like a 12% change
right to go four point oh eight to point of dying but now if we go from point three six point three
six two point three five that's a much more realistic change that's like a Florida to five
percent change right so it's not as much of a change in order to do and the reason I'm saying
that is because I want to get it's essentially why it is important to understand the transition
phase so you know to make a that's a quick change of a hundredth of a second change to go from a
point three six to 0.35 is a lot overall easier psoriasis and that's what sometimes four to five
percent right um it's not it's not a difficult only a four to five percent change undef'
actually probably even less than that in the overall number okay where this going from point
O eight 2.09 or four point one one two point one is something between like a ten to twelve percent
change right so it's a greater overall change so because it's a great change the thought process is
that targeting to do okay so now we when you're saying cable now we want to try to improve the
transition phase right because now it's easier to do it because the percentage is you know it's not
it's an easier percent to you're actually making a change to so we're gonna actually work on this
now we want to start it out okay how do we improve that so when I started to realize is that this is
not as simple as a process because and we're just saying okay we want to improve the the transition
time two point three six or 0.3 or point three you know whatever it is and a lot of times people or
their transition phases are not bad they'll be it like point three seven point three eight right so
it's just a hundredth of a change and and what we're trying to do in a twenty or second so the
the question then becomes where do we make that change right because if we're just trying to you
know go from one to the other say you know cycle your Lakes faster or you know try to drive your
knees up high it harder or something like that that doesn't necessarily make it so it could
make it so there's a change but there doesn't guarantee that there's a change so we want to
be able to go into exactly what are the different phases of it so that's why we came up with phase
1 and phase 2 so I'll do one of my favorite my famous drawings here um you know not just cuz
I'm not a great artist so we're going here we're going there boom and then we have the leg right
and we're pushing off so from when the push off phase happens till when you know the leg cycles
back up and it comes right to the the midline of the body okay that's gonna be transition phase
one okay so it's knees bent right and there's the foot so from here to here that's transition
phase one okay and then from this point this is the beginning of transition phase two - when
the leg cycles you know comes out here so I goes back underneath lands right so that's the actual
landing of the leg that is transition phase two so when the footage to pencils from when the midpoint
of the when your foots at the midpoint of the body until when the foot hits the ground strands
of space tip so to break it into you know somebody like a you know Tyson Gay or like we're Usain Bolt
you're saying Paul is gonna be spending about 0.16 seconds which is in transition phase one
and he's gonna spend about twenty two seconds and transition phase two and the reason I said is just
because you know sometimes it's point one nine and and you know or some and and so point one said so
it's oh it's not always these numbers just work like it's not always 0.36 but just to give you an
understanding so it's usually - with the signs for now 0.16 with the time stood behind I have
a video about why that you know where people end up a lot of times bigger than mistake and so why I
wanted to show this though to you so we're looking into the transition phases and if weren't able to
actually break this down right field okay you're spending point 160 our point tube here now we
could say okay this point 3 7 0.38 where it needs to be improved is you know usually it's transition
phase 1 so we will just use that example like okay instead of having point 1 8 seconds back
here we have point one six right and now in terms of what that will do to an overall runners ability
is let's say we're running 100 meters and we're getting technical here but in the hundred meters
what I what I say is that there's two steps in the start there's for the hundred meter probably
got 12 to 14 steps in dry pace and then there's another 25 to 30 steps depending on on who you
are and now many steps you take and top-end speed because that hundred meters takes about you know
41 to 46 when you're when you're talking about the top runners okay and so you know if you say
look only takes 41 but a lot of normal guys are you're about 43 to 45 again so the point being
is where if we look at these numbers and we're talking about just the top-end speed fix right
let's say the low-end that you take 25 steps in your top-end speed fades and you can make
an improvement by just a hundredth of a second right so you go from 0.33 eight point three seven
two point three seven point three cents in your transition phase really you know based off your
height you probably want to be closer to like a point three three point three four somewhere
in there overall because that's more like a six foot type of person is gonna be 0.33 the shorter
you get the more you want to get to a faster transition time the taller you are you want to
get into you a little bit longer transition time you just have to have a very quick contact time if
you're tall you know what client side time is you're short you won't have a plate if you're
shorter you wanna have a quick transition time anyway just that's information you've already
talked about but I want to just go over it again so when we're talking about 25 steps here if we
can go from again 0.37 let's say to 0.36 that's 100 and it's not easy to do that obviously you
gotta work on your endurance you gotta work on your ability to to hold that over a period of
time if that's something you just wake up and say okay I'm gonna be able to hold this and do that
right but if you actually have the techniques you'll be able to do it a lot faster than if
you just you know didn't know exactly where you could shave off point one hundredths of a second
and each one of your run so let's say we do that we have to make that improvement within 25 seconds
now we've made the point to find improvement right this watching this video I hope you really enjoyed
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