what's up everyone Morey Croson here from the performance lab of California we're gonna do
another speed breakdown here today it's going to be excuse me if I can't say the name correctly
Bing Bing Tian su I'm just gonna say su I think that in China that the the last name is more the
first thing I think that names are switched either way for for su here we've got a recommendation for
for doing it just because he has a really fast turnover that that was an interesting comment
to say that this guy has a lot of fast turnover just because that's such a great teaching tool
right I think the ability to get really really good turnover is something that we can all get
better as sprinters as people trying to run faster you want to be able to have less time spent on the
ground and we can see that su is one of those guys that that is a very effective job of not staying
very much time on the ground now one of the things that stands out for somebody like su is he has a
great great great acceleration phase he gets out of the blocks extremely well so I wanted to break
that down a little bit tell you guys exactly how he does it first of all he is five six so that
that plays a part that helps out so the reason is because of really two reasons one it makes it so
your spine angle could be different he could have a little bit more of that vent over spine angle
but his spine is closer to where it would want to be in neutral right um so where his spine is
here compared to like where this guy spine is is while they're they're about the same and where the
angle is from the hip Su a little bit closer to where his biomechanically correct one would be in
comparison to the to the guy in lane four there okay and so you could see you know I'll use a
little bit more leaned over it finds a little bit more inflection sue is a little bit more
in extension already so that helps them out for sure one thing is another thing that we've been
talking about is that you does a good job again that first step down quick okay I get that first
step down quick you can externally rotate that foot a little bit to see how that toes turned out
all these guys almost have their toes a little bit turned out with that first step you know you can
see you especially here here you can see a little bit you can see with soothes all those guys that
get their feet turned out I guess we could see that the in lane one we're kind of not having
a great start does right so this is really trying to overextend himself on that first step and so it
takes some longer to get that foot down and that kind of messes up his overall transition going
through so anyway we'll continue to watch him sprint one of the things that helps him out here
as he's coming forward is you know this is where his height comes into play as he can get into that
on knee flexion where he's bending here and then extension and pushing down at the ground so he's
almost able to create that leg cycle already when he's first initially starting out within three or
four steps he's already kind of going deflection extending that knee and pressing off that ground
that's where he get a lot of power okay compared to the guys that are taller that still don't get
as much ability to extend that knee out in front of him you could see the difference here in you
know guy and laying for where his knees coming straight through and then he has to just press
right down okay that the the cycle there's is very it's not very good you want to get to the point
where you can get into extension of the knee and then get cycled back through and Susan's
able to get that pretty quickly so he's already extending out his knee in front of them and he's
able to push down and that's what helps him with his acceleration phase is that he is able to get
into that cycle a lot quicker now you can see you know all these guys are starting to open up
as speed comes through but Sue's already opened up right he's already in a position where he's
extending all the way out these guys are still getting there they're still being able open up
and that's becomes a huge advantage right he's already able to get to max speed very very quickly
compared to the other guys and you could see that he's out in front because of that okay as he gets
going I mean he's just able to maintain that speed for a long period of time which is important it
looks like you know when he's going he has a little bit more just I guess I would say all all
sprinters have a little bit more flexibility than most people right and in that they're able to get
their heels all the way the but now I wanted to make sure to make this point that you know I know
one of the issues that I have when I'm sprinting the reason I'm you know not even close to running
these types of numbers because I just don't have that simple quad flexibility to be able to bring
that heel all the way up to my butt and cycle it all the way back through okay now this is a
functional range right just because you can't do this within you know and these guys might not even
be able to do it when they're sitting still more in a static position but their functional range
which is ends up being more important which of them just to sport is they can get to that ability
to drive their heel all live to the button what that makes them do is it makes it so they get a
lot of height above the ground right they're able to get off the ground pretty well and that ends up
being very very important one of the issues that I see a lot is that you know it over all sprinters
you don't or there's runners or people that are struggling from the speed perspective is they're
not able to push off the ground and get that verticality okay so you really want to work on
being able to to push on the ground and get that your your body to come upwards and then and and
it seems like see you does that pretty naturally and then he can get the the cycle on top of that
right so it's hard to once you increase your leg cycle and make it so your legs go really really
fast it's hard to then try to add that length in each one of your strides which is what comes from
from the verticality of the movement pattern okay and what I mean by that is when you're pushing off
the ground they're they're pushing straight up and that makes it so they have enough range to
drive that other knee through so see how he pushes up with that left leg now he can drive this knee
through and extend that leg and then get it right back underneath him right so he doesn't land until
it's back underneath him here or close to being back underneath him you probably work on getting
that that this movement could be a little bit more aggressive for him in order to make it so
he can achieve a higher level of speed but point being is that he does get it pretty
close where his foot gets pretty well closed pretty well back underneath them and that's
just because of pushing off out of the ground a lot of times when you end up stuck working on
guys I'm getting that knee extension we've done that knee up and getting that knee extension they
feel like their legs or their steps or too far out in front well the reason they feel that is
because they're not pressing off the ground good enough to the verticality needed to be able to
get your foot back up and through okay that's a very important concept to be able to understand
is that you need to be able to drive your leg through extend that knee and how you push off
of that back leg tells you how well you're gonna be able to cycle that leg back and get that foot
underneath you so I'm if you're not able to do that effectively you're not able to do that well
you're gonna end up having just overall slower times because your feet are gonna be they're
not gonna be get your feedback underneath you in and your you're gonna feel off-balance you're not
gonna be able to create as much power and that's an important part the landing phase is probably
the most important phase of sprinting you have to be very good at landing and you have to have
a lot of the right biomechanics for landing and real quick I'll go into what those are so when
you win you want to have your the middle part of your foot wants to be about even with your with a
middle part of your ear okay and your knee and foot want to be basically right on top of each
other at 90 degree angles and then your hips gonna be a little bit behind we'll see we'll
go to the next one the hips gonna be a little bit behind here okay but you could see how everything
is pretty well aligned with his from his head to the middle part of his foot he has a little bit
of a tendency to kind of had that forward head posture so he's not gonna be as engaged with his
core because of that so he could actually work on head position that'll help him get a little bit
more core activation which could impact the impact the flexion or the extension at the hip just kind
of depending on how the the core compensates but anyway that is an important biomechanical feature
of sprinting foot underneath when you land your foot wants to be underneath the ear you want your
knee and ankle to be right in a ninety degree angle you want that hip to be slightly behind
and you don't want you want to make sure that you don't lose the stabilization within the ankle and
we can't really see that here but all the guys that if you if you saw from the other angle you'd
see they have very good foot stabilization when they land and it's probably what most people lose
it when they're sprinting is that they don't have the foot stabilization that they need in order to
succeed so if that's another breakdown here guys good information take that information put it into
what you're doing if you have any questions reach out to me my email is morey@yourperformancelab.com
we can do these breakdowns for you guys as well just go ahead and you know send me in the videos
and we'll be able to take a look at it it is a service it is something that you have to pay
for we we give you exercises though with and we give you the breakdown we give you exercise if
we could hop on a phone call we're going to make it a valuable thing it's only a hundred dollars
it's not something that's extremely expensive but the values there right we're not we want to make
it so you guys become better sprinters and you know the overall mindset is is that if you if we
do this for you we want you to take a lot of value and what is that you're getting and if you if you
don't if we do it for free or if we you know we don't charge them a good price for it it degrades
the value right just like if you buy a pair of shoes that is not as expensive the value is not
there okay it's the same thing here our breakdowns are very valuable our exercises are very valuable
the information we're giving you is very valuable know that understand that if you want to get
a breakdown I love it just I I just want to make sure that you guys it's clear on one why the price
is the price that it is it really it's a hundred dollars I mean it's something that I think is very
very reasonable price overall and the grand scheme of things and if it can make a difference in you
know how you're sprinting if I shave a couple seconds or you know milliseconds up high you're
sprinting then I think that's you know that shows its value right there so yeah check out our other
breakdowns we have a whole youtube channel we have a membership I just finished my sprinting ebooks
that we haven't been able to release it yet I just finished all the information we're going
through editing we're putting pictures in we're gonna make it all nice for you guys that will
be released very very soon if you have any other questions for me again reach out to me my email
morey@yourperformancelab.com as always thanks so much for watching and we will see you soon