Hey what's up everyone! Morey Croson here and we have another great video for you
we're going to go over the 10 sprinting secrets and we're going to start right now
all right so I'm all about the concept that knowledge is power right but we want to have the
right knowledge in order to actually get the power necessary to be able to make any type of life
change and so we want to go over these 10 secrets and it's important to be able to understand
these but the most important part is actually to implement the information so I want to go into how
you can do that as well as giving the explanation exactly what all these are so the number one thing
is knee up extend pull this is what I first go and I talk to any of the teams any of the people that
I work with is you got to be able to get your knee up extend and then pull so when you talked
about getting your knee up it really just is the concept of getting your knee up to like your hip
height okay and then we got to extend that leg out and and then pull so frontside mechanics is
where we have to put the biggest emphasis when it comes to improving our speed and I would say
when working with athletes it's really when you know I work with a lot of female athletes as well
and that ends up being the biggest thing with female athletes is that they usually do not or
they struggle in getting their knees up you can tell the difference between you know somebody
that is going to be a fast you know woman athlete or or struggle with speed just based off of their
their knee position a lot of times they're stuck with just not having very strong hip flexors so
you got to be able to get your knees up you got to be able to extend you got to be able to pull
you ought to be able to work on your front side mechanics and improve your front side
mechanics most people are spending too much time with their foot back behind them and in
their backside mechanics and not optimizing their front side mechanics and so and we'll go more in
depth into that the second thing is going to be your foot contact right and the that's the second
concept that i talk about is that you know one the best athletes the fastest athletes are able to
generate the most amount of force into the ground when they're sprinting and so what happens here is
that when your foot is actually hitting the ground if you're going to take it and put it over like a
set type instead of time right let's say it's 0.1 seconds the most amount of force 90 of the the
force that is you know generated is going to be in that first third of the you know whole time that
your your foot's on on the ground really probably even before that but but let's really just
concentrate on the first third of when your foot is on the ground is when you are creating the most
amount of force so when you're hitting the ground right this is why knee up extend pull is number
one for contact is number two because when we're hitting the ground we got to be hitting the ground
with a large amount of force in order to really get the rebound effect that we're looking for
to really maximize our speed the number three part is going to be your push-up how are we pushing off
and really you know what i go into here is the big toe range of motion the more range of motion you
have within that big toe the more effective you're going to be able to push off what i commonly see
with athletes is that as they push off they'll push off and really allow their foot to kind of
go back behind them right and put an emphasis on pushing back when really we want to be happy
we want to have great big toe range of motion so we're able to push up and the idea in the concept
is to be able to really create a quick leg cycle so as soon as your foot comes up off the ground
you want to be able to immediately drive that foot right back up underneath your hip to be able to
then get your foot out in front and get into this knee up extend pull position if we end up spending
too much time or we push off with our foot too far back behind us now that it's going to really
limit our ability to get to our knee up extend and pull and really be able to optimize our front side
mechanics all right now number four is going to be core strength the reason that core strength is
so important is because at least in my opinion it has a big correlation to turnover speed and
turnover rate your lower core ends up being a big part of so if we continue to break this all down
when our foot pushes off right in the direction of how we push off we can push off more vertically
now we can drive our knee forward sooner and the muscle that helps us in driving our knee forward
sooner is going to be our hip flexor and our lower core right our our deep transverse abdominis and
our hip flexors are going to be you know what's going to help us propel that knee forward with
a lot of strength a lot of power and also be able to reach in that position very effectively right
reaching and what i mean by reach is like access that muscle very effectively so when we're back
here we really want to be able to pull you know using that it transfers the dominus you know lower
core muscle and our hip flexors to be able to pull up really quickly and and drive our knee through
really quickly that goes into core strength so that's going to go turnover speed how fast can
we turn over our legs it's going to be a direct correlation of how strong is our core the fifth
secret is going to be having your elbows close to your body and your hand placement so really
the secret ends up being more hand placement right because what you end up wanting to think about is
as you're pulling your hand back your hand wants to go about six to 12 inches behind your hip so
we're really pulling that hand back now in order to be able to get our hand to get six to 12 inches
behind our body we have to have our elbows close to our body if we're going in we're pulling out
to the side we're not going to be able to get our hand to get six to 12 inches behind our hip so we
got to be able to really concentrate and I see this all the time well probably the most common
mistake that I see is people that are running you know too much like this people that haven't
gotten great speed coaching right if you're just starting off then the common mistake that I see
most often is going to be more so arm problems right and just moving your your torso way too much
not driving your hands back not understanding what to do with your hands when you're running and so
that's the most common thing that I have to be able to you know work with when you know working
with people or teams that haven't had any type of speed training is the arm placement and once
this hand placement comes off really really all this other stuff gets thrown out the window a lot
of you guys that are watching I know already have some good concepts for how to run faster and so it
doesn't end up being as much of an issue for you but I do like that hand placement and really being
able to concentrate on making sure you get six to 12 inches behind your hip when you're sprinting if
you like the information so far go and click that thumbs up down below subscribe to the channel and
we'll hop right back in the video number six is hamstring strength right and the reason that this
is a secret is because I think a lot of people work more on you know like their their squat and
their jumping uh and not enough people really put a focus on the hamstring strengthen and
what's important about the hamstring it's so connected to our lower back muscles our calf
muscles the muscles underneath our foot you know and and what's interesting about it is there's
really three hamstring muscles that we have we have you know two that run more so on the inside
part of the leg and then one on the outside part of the leg and they all are so important in being
able to maximize hip extension and knee flexion right and then they also control the movements
that we're able to do in terms of rotation within the hip as well so those muscles when you have
strong hamstrings and you have the ability to control the lengthening and shortening of the
hamstring it really makes it so you're a faster athlete makes it so you're able to generate more
more force overall which is you know what our goal is right the reason you're watching this
video is because you want to understand how to spread faster if there's one thing you could do
from a workout perspective it would be improving your hamstring strength immediately all right
and the next thing is going to be having a strong upper body I think this is a very underrated part
of being able to run fast is how strong are you in your upper body and really more specifically
how strong are you in your lats and how strong are you in your triceps i do think it's important to
do things like push-ups and you know pull-ups be able to just control your body weight really well
okay but you know if you can add weight to it that's going to be you know more effective
but the biggest thing is understanding that you have to have a lot of upper body strength in order
to run faster so the stronger we have in our pecs the stronger we are in our triceps the stronger we
are in the lats and the more motion and strength we're able to create within our upper body then
the more reaction that we end up getting within our core right so when we're pushing and we're
really pulling with a lot of arm strength now our core is going to have to respond and when
our core responds that creates a reaction within the hips and the pelvis which makes it so that we
create a reaction within you know the hamstrings it continues to trickle down and it goes upwards
as well so the more speed and force that we're able to generate within our lower body the more
we're gonna have to be able to stabilize and control ourselves with our upper body
okay so upper body force and and how much we're able to how much speed we're able to create within
the upper body is a direct relation to how strong our upper body is when we can create more speed
within our upper body it'll help us in generating more force within our lower body the better and
more effectively we're able to create speed within our lower body which is going to be more core
focused then the more we're going to have to have strength in order to stabilize that in the upper
body right so those end up being really important don't underestimate the amount of improvement you
can make in your speed because of your upper body so just don't think if you're a you know
track athlete or sprinting athlete that you can't get faster by improving your upper body most of
you guys that are track athletes could actually I recommend you guys doing more upper body to
help you in improving your speed because a lot of you guys are just not strong in your upper body
and you know are wondering why you have a hard time getting faster or you know or plateauing it's
because you're not building up your whole overall body you're just focusing on improving just your
lower body and it creates this differentiation within the body that makes it so you can't you
know continue to improve all right the next thing is going to be the drive phase right and the
reason I say you know this is a secret is because most people when I get breakdowns they go through
their start and then they immediately pop up and get their top end speed phase right I've talked
a lot about the drive phase before but it ends up being those steps through from like five to like
15 where you're building speed okay and we have to be able to be patient within that drive phase in
order to really maximize our top end speed phase so if you're looking to try to get faster i would
say the primary thing you want to look at is going to be your dry phase how well are you actually
getting your body into the position to be able to maximize your ability to run fast if you don't
have a great drive phase then it's going to make it so you can't reach as high of a top end speed
so we have to be able to understand how to develop your drive phase so spend more time developing
your drive phase that's a critical secret I know this is eight but that could easily be number one
uh it just depends on you know how I numbered this was just based off of how quickly the idea
actually came to me so you know drive phase good in terms of importance probably not be number one
because this is something that everybody it has a hard time with athletes track out you know like
knee up extend pull is something that is a lot more of an issue with people that are you know
haven't got as much speed training right if you're already pretty fast you're probably you're
probably pretty good at doing the up extend pull if you're already pretty fast though you might
still need to work on your drive face so your drive phase is super important as well as that
strong upper body these two are probably the best for people that are already track athletes already
fast these are the two areas you could probably improve in the most the ninth one is going to
be forced into the ground right and being able to understand that the force into the ground is not
just a vertical force it is not just a horizontal force it is a vertical and horizontal force and
being able to maximize both of those right so the most common mistake i see is people that are just
trying to create all vertical force right and and they actually did a study that showed that
we're doing more horizontal based jumping broad jumps things like that deadlifts that's going to
actually correlate better into running faster right not not squats not vertical jumps but
more horizontal jumps because being able to create that horizontal force in combination
to the vertical force right because we want to be very tall we want to be very upright
and i know i didn't go as much into that in in here with the elbow uh position but you
know when your elbows are great it helps you in having a great posture and we have to be able to
have a great posture in order to run faster but we want to be able to maximize our horizontal and
vertical forces into the ground and to be able to do that we have to be able to really ensure
that we're maintaining a vertical position within our body and typically people are not struggling
too much with their you know how vertical they are or how much vertical force they're creating
they really struggle with how much horizontal force that they can create okay and the reason
is is because you know you end up being in a position where you're not creating you're
you're not in a vertical posture right um and so the more vertical you are with the posture the
better you're able to create horizontal forces right the more you're kind of like leaned over
here now it's going to be a lot harder to get as vertical you're going to be relying much
more on the horizontal force right just because naturally we're going to be pulling like this
right if we're if we're doing a lot of horizontal but if we're good posture or good vertical
posture now we can go horizontal and vertical because we're maintaining that upright position
and maintaining the turnover rate and that also you know big part of posture is core strength
as well the effectiveness of you know being able to improve your you know turnover rate has to do
with core has to do with posture being able to do those will make it so you can generate more force
in the ground concentrate on vertical forces and horizontal forces when you're doing that
and the 10th secret is just body awareness right again this could easily be at the top of the list
or you know in the top three i did want to save almost the best for last because at the
end of the day if you don't have great body awareness right understanding how to breathe
understanding how to be able to push ourselves you watch every single time you watch somebody run 100
meters or you know somebody run a great 40 those people are very fatigued at the end because they
understand how to push themselves to areas that a lot of us can't even fathom right and that's why
they're able to run under 10 seconds right because they're able to explode you know create so much
explosion within their body that they could run 100 meters in under 10 seconds or run 40 yards and
you know close to 4 seconds it's all based off of how well you can control your body okay and so you
have to be able to understand how to train your body you have to understand how to control your
body you got to understand how you know these all apply to you okay so if I'm going into this and
and breaking this all down you should be able to number these in terms of what's most important for
you to improve on and what's the least important thing for you to improve on right and the reason
i like to do breakdowns for people is to be able to help you understanding how you can get into
these you know which one's most important what's priority here okay so you can't end up going and
you know trying to fix all these things at one time you have to be able to prioritize in order
to prioritize you have to have body awareness okay so focus on understanding your body focus on
understanding what it is that your body is able to do and not do and when you're able to do that now
it gives you an understanding of exactly where we need to focus on improving you know even that then
it goes into strength that goes into power that goes into explosiveness that goes into start that
goes into dry phase top and speed there's so many areas of speed that you can improve on right and
that's why i you know have this Youtube channel be able because i can go into so much different
parts of you know improving your speed and so but you can't go and you know make an improvement
in all of them you have to be able to focus on one make improvements and then grow from there
all right so as always guys thanks for watching if you like the information go ahead and click
that thumbs up subscribe down below if you have any questions comments or recommendations you can
leave those down below also I always say check out the description if you guys want to find out more
about our breakdowns our speed program we do have a 28 day challenge that we're going to drop here
in the next few days so I definitely recommend subscribing so then you can get started with
that as soon as we post it but you know yeah take this information implement it try to utilize it to
improve your speed that's what we're all about 10 secrets to improve your speed here uh again
check out the description if you're interested and thanks for watching we'll talk to you soon