hey what's up everyone morey croson here and we have a brand new breakdown for you today
it's going to be on cravon gillespie the 100 meter and 200 meter sprinter this is actually
going to be from when he was at oregon he was the 2019 male track athlete of the year
and i just want to say i'm super excited about you know a few up and coming sprinters in the
united states i think there's going to be a continued level of improvement from the sprinter
perspective and i think we're only the best is yet to come in terms of what our ability to perform
on the olympic level is going to be in the future and i'm super excited to be able to watch so as
always if you like the information the video go ahead and click that thumbs up down below
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go ahead and leave those down below we'll hop in the video right now all right so we have gray one
here in lane five and i really want to look at the start and it's cool because you know there's
a couple other guys that we can kind of compare this starts with if we look and i'm just going
to go real quick kind of fast motion you can see that you know here in lane 4 a bit of a stumble
right so you can see that also you can see how well he got out compared to you know some of the
other guys on in the racing the guy in lane six was able to stay with him a little bit
but he was able to really get out compared to lane three um and so i want to be able to show
some of the differences that he had between you know those two guys first so we'll go ahead and
take a look at that first step excellent job of getting it down quickly i will say that overall
i i like the ability to get more of that toe down here the best that that you can but the issue is
he doesn't really get very much lateral movements you could see with the second step how craven does
a great job of being able to cover a good amount of distance with his lane which really creates
a good amount of momentum if we compare that to lane 3 here while he's maintaining a good position
from a biomechanical standpoint he's really not creating very much momentum overall which is going
to impact him in his ability to really generate a lot of force in his start you want to be able to
get a little bit of a lateral movement as well as a you know horizontal or forward movement here so
you know crayon does a great job of being able to move side to side here as he's picking up distance
and he's really you know at the same level or you know maybe even a little bit out in front in
comparison to you know lane three and he's doing that even though he's in and still you know going
a good amount side to side okay which just shows a lot more power production and even though he's
more on the inside part of his foot he's getting really great extension as he's starting off there
now in comparison to lane four with the stumble i think part of the stumble ends up being just from
kind of that dragging the foot you do want to keep a low heel recovery angle there but you can't also
go and end up stepping out to the side too much or that's going to end up negatively impacting
your ability to run fast so um you know or you know drag your foot too [ __ ] too fast or else
that's going to make it so you're going to end up stumbling right so you can see that second step
he landed that foot flat because he stumbled in comparison to everybody else who has that heel
off the ground which is critical when you're coming through the start to be able to keep
that heel off the ground here and being very very quick with your your feet right you don't want to
end up spending too much time on the ground by the fifth step i already saw this with you know cravon
750 and in the first five steps he's already you know sub he's he's barely not off the ground there
he is off the ground there so i'd say he's about about probably 0.12 with his foot contact time in
the first you know maybe even four steps even at the fourth step he was still at about that level
730 and he's still off by about 0.40 so it took them you know four steps you know four to five
steps at the most we can see this one here boom probably landed about 09 a little bit longer there
okay so the third semi wasn't quite into that point one two range but you know fourth or fifth
step and that's really the the start phase once you get under that 0.12 contact time
to me now you're past the start phase and you're into the drive phase and i think what
cravon's really that's his uh one of the best parts of his run is his ability to really
maintain that drive phase position notice though he's right here already he's a good amount higher
than some of these other guys right i want to say this guy's probably a little bit taller
but you know he's definitely higher than you know these guys here with overall body position
right but then they transition now they're higher right so see how that happened within
those like four steps and now he's staying very very consistent there through that
drive face he's still in that drive phase basically everybody else in this film here
is is out now here is out of their their dry face he's continuing to stay through it and a
big reason for that to me ends up going into how is your ability to hinge if you're able to have
you know great range of motion in your lower back and great hinging capabilities right not
necessarily how much can you lift when you're doing deadlifts or any type of hinging exercise
but how well are you able to actually achieve the movement right that's what's important here and
he could probably or i know based off watching him run right now that he has a very very good
ability to hinge within the hips um and a lot of uh overall functionality within that lower back in
comparison to you know the pelvis which makes him being able to be able to run as fast as he does
now we'll get into the top speed i can't see the feet here so i'm going to fast forward a little
bit we can't look at the arms right he doesn't get a ton of range you can see here you know getting a
little bit higher up with the elbow in comparison to him but he still has a very very strong
pullback right you have to be very very strong when you're driving those arms back
or else you're going to limit your ability to generate a lot of force out of your
legs right so you have to just be forceful there come up get plenty of range of motion coming
up and then pull back hard with those arms and also notice how he's keeping those hands
you know out in front of him he's not letting those hands get too close up to his chest i see
some guys that kind of bend those hands too much here which then impacts your ability to generate
good amount of leverage as you pull back he does a great job of being able to pull down hard with a
lot of force there his left one's kind of going off to the side a little bit but regardless
you generate a lot of force now we'll take a look at his foot contact time lanes here 1324
off at about 1331 right that would be 0.07 so he's probably
you know his sub point one would be the point right we got to be to me you gotta be under
points point one um you know it unless you're if you're five nine maybe you know five ten
it could be the most then you can be at point one but if you're over five nine then you have
to be very very quick on the ground and you got to be able to maximize your swing phase so
you can see he's off the ground 0.07 we could say 13 31s when he's leaving the ground here
transitions the leg through touches back at 13. 64 around so he's got about a 0.33 swing phase
that's excellent that's excellent for spring overall timing there you know that's exactly
where you want to be i think this is at a great phase for them too you know ends up being how
well can you maintain this i will say he's doing a great job of really getting a great backside
mechanics right so he doesn't really i see this a lot um even myself is something i'm trying to
work on and we're not even right to the side but you can still from this read or from this uh angle
see that he gets that knee back behind that hip really well and even though he does that he's
still able to transition his knee out in front of them very effectively when we go back here
very very effectively so he's able to get that that leg straight out in front right these are the
two things that i see people struggle with when it comes to sprinting not being able to get that knee
back behind the hip right struggle with that angle and also struggle with being able to get that that
leg straight out in front to be able to pull that leg back underneath and be able to generate that
horizontal force with the ground right because when he's pulling he's generating horizontal force
and then when he's pushing back off is when he's generating vertical force he does a great job of
creating that vertical force right there you know i'd say that you can maybe draw get that that
foot you might be you know staying with that foot back behind him a little bit too long right there
but you know at the end of the day he's getting the result which is still a 0.33
you know overall transition time uh or swing phase and you know so maybe he could shed a couple
hundredths of a second off here there i mean at the end of the day this was a sub 10 uh 100 so you
know you can't really shave too much off but you know that would be something that that could be
a potential thing for him and then i want to show you from this angle you know look at his
overall biomechanics when he's landing so so clean landing with his foot right underneath
him lands with his foot in the right position too see how his foot's facing basically straight ahead
and he's he's not landing with you know too far on his toes he's not landing on his heels
he's landing right underneath him and and i just want to compare to you know in lane two or sorry
lane eight all the way out here to the side a lot more of a kind of rotational
position right so see how his foot he's landing on the outside part of his foot right everything
is kind of turning out right there and even it's even worse on this side everything's turning out
foots turning out so if we're looking at two different people and kind of comparing where
these guys will be five years from now i'm going to put my money on a lot more of a healthy athlete
with somebody like you know cravon gillespie here because of some of the biomechanical things that
he has already set himself up for so he's yeah he's fast yeah he's already at a very very high
level but he's also set himself up to be able to do this for a very very long time because
of how clean his genetic mechanics are right he has obviously some some great i was gonna say
great genetics and everything um but there's also some guys here that have you know great genetics
so now when does it end up being a matter of you know great great genetics great talent you know
things like that when did that does that end up coming to a point where it doesn't matter anymore
now it's going to come down to what are your fundamentals what is your technique what is your
ability to dedicate yourself to the craft you could tell you know cravon gillespie has a
little bit of both or a lot of both um in in being able to have the the talent for it as well as the
work ethic and the the focus on the the small details and being able to really really have a
long-term career in in sprinting right he kind of loses the technique a little bit there at the end
right but he's way out in front anyway he ended up running you know sub 10 and the closest guy
2010 to so um you know that would be the only only thing there that i would say but but yeah
i mean some of these guys you can see you know the technique is not always the cleanest even at
the highest level right you can see that arms are kind of you know losing position here um you know
feet are turning out so you know i get that and i don't know where he was before he might have had
to train to get himself to be able to fix some of the things that were going on with that hip there
when he's landing but i would just say that you know you got you want to be able to keep yourself
healthy right he's kind of setting himself to have either some type of i would say more like a groin
type of an issue but definitely a hamstring issue as well because he's probably using more of like
the bicep for morse muscle but um you know you want to be able to set yourself up to be healthy
for as long as you can and if you have you know some some poor biomechanics from poor landing
mechanics then it really makes your body a lot it makes a lot harder on your body to be able to
you know one make significant improvements and to be able to stay healthy through those
improvements so uh yeah guys as always thanks for watching these videos if you have any questions
we'll be happy to answer them for you go ahead and check out check out the description down below to
find out a little bit more information about some of our breakdowns and we'll be happy to do one
of these for you to be able to show some of the differences and you know where you are with your
sprinting how you can make significant changes and improvements whether it be your start your drive
phase your top end speed phase i'm looking at these videos all the time really trying to figure
out how are you know the guys that are able to perform at the highest level what are they doing
what are some of the nuances that they're able to accomplish within the running and then with
me having exercise science and biomechanics degree really going into what are some of the drills the
exercises the techniques that you've got to be able to implement in order to make that happen
so as always guys check out that description be able check that out or you can always email me and
or check out through the website you can get in contact with with me through the website through
my email however works best for you would love to be able to connect and help you in any way to
improve your speed whether that's in track whether that's in soccer baseball football whatever
it may be we'll be able to make that happen alright thanks for watching talk to you soon