hey what's up everyone morey croson here and we have an exciting new video for you today it's
going to be on gate mechanics and essentially what gate is is your walking mechanics and as you're
walking you go through different phases as you're landing and as your feet are towing off and these
are things that we've kind of lightly went into when doing some sprint breakdowns but i thought
today since it's a very important assessment tool for me when i look at my sprinters i thought it
would be very important for you guys to be able to get a better understanding of what gate is and how
you can utilize it to better understand injuries and also better understand performance for
athletes so as always if you like the information go ahead and click the thumbs up down below that
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if you have any questions comments recommendations go ahead and leave that in the comments down below
we'll go and hop in the video right now all right so we're going to start off with the strike phase
of my gate here and you can see my my heel ends up touching the ground right here and obviously it's
going to be a little bit different when it comes to walking where you know when you're running
you don't want to be hitting the ground with your heel first but you know there's certain parts of
being able to analyze your gait that ends up being important you can see different types of
hip shifts you can see different types of spine rotations maybe a different tilt in
the pelvis maybe some type of um you know insufficient movement within the foot maybe
second pronation stuck in supination and so being able to get an understanding of what some of these
phases should look like i think will help you in being able to identify that and then be able to
fix that as a sprinter or as a sprint code so the first thing that's happening is you know obviously
striking with my left foot as i'm striking with the left foot i'm i'm also simultaneously kind of
shifting my weight forward with my right foot i wanted to show you guys a little bit more
of the left here um just because it's a little bit clearer in terms of what's happening so you
can see my left foot is striking and then once all three of the the tripods which end up being
like the ball of your foot the outside part of your foot and then the heel when all three
of those hits the ground that ends up being the beginning of the suspension phase of the
you know left foot right and then simultaneously when there's a kind of suspension phase going on
it's also when there's the propulsion phase of the right foot which is essentially coming
uh pushing off the ground with the right foot and then once you see my left foot go into supination
so right now i'm more in like a pronated position once i start to supinate which is right about
there right so see how my weight kind of shifts to the left there okay so that ends up going into
the transition phase right so now my my weight is transitioning onto the outside part of my
left foot and you can see i'm initiating the swing phase with my right foot right and now as my leg
is swinging here and i get to the point where i'm going to actually strike the ground with my right
foot sorry i'm in super super slow motion here but as i'm going to go in and hit the ground with
my right foot now i am shifting my way you can see my left heel is now coming off the ground i'm now
shifting my weight towards my right side and now i'm striking on the right foot and going through
again that propulsion phase on the left foot where now i'm shifting all of my weight forward onto the
the front part of my foot right so during this initial kind of shift phase as i'm striking the
ground with my right side my weight is shifting more so from left to right and now i'm going to
that propulsion phase where now i'm shifting more of my weight forward onto my right foot
okay and now i'm as i'm going through that propulsion phase and again you know as i'm my
right foot's first striking and then it's going through that initial kind of suspension phase
and the reason i wanted to show the left one a little bit better is i've sprained my ankle a good
amount of times on my my right side you can see my my right ankles are very very kind of bulging and
so it's a lot harder to be able to see that kind of suspension phase on my right side as i begin to
shift there um you know i don't really get into very much of a supinated position i kind of stay
a little bit more pronated on my right foot which is a great thing to be able to assess on me and be
able to get a better understanding of what's going on within my body because i stay and you can even
see how thick my right ankle is the inside part of my right ankle in comparison to the left side um
you know and and that kind of makes it a little bit harder i think for my foot to be able to
properly go into supination on that right side so you know that ends up obviously impacting certain
parts of dorsiflexion landing on my right side and you know something that you can go
and you know really assess in anybody so you know now as i'm going through the swing face i'm also
going through that that same type of transition onto the right side where now all of my weight
is shifted onto obviously my right side and then once my left foot hits again now i'm going to be
beginning that time of shifting my weight back to my left and then shifting my weight forward
onto my left leg and then going into that propulsion we're now pushing off my right
foot and then going through that swing face so just being able to get a good understanding of
what should be happening within the feet gives you again a good understanding of you know where
there might be some type of dysfunction like for me you could obviously see that lack of going into
supination on my right side and then there ends up being different types of supination that goes in
to better understanding that from there now real quickly i just want to go into some of the
um spiral lines that are impacted at this time so the spiral lines is something that is developed by
thomas meyer's great book anatomy trains if you haven't seen it then you should definitely check
that out and essentially what it goes into is you know when different parts of your body
are interacting or you know active um you know what that all impacts so there's like a back line
which is your calves and your hamstrings and your lower back and so all those muscles form
a line of fascia that ends up being all interconnected right i know that when you
are working like isometrically working your hamstrings you're not necessarily you know
working a ton on like the calves or the lumbar spine but when you're actually active and doing
you know different types of movements jumping things like that when you're using your calves
you're also using your hamstrings you're also using your lower back there's like a whole
fascia of muscles that are interconnected that are firing at the same time and that would be the back
line and then there's a front line you know all the muscles of your core and your quads the hip
flexors the dorsiflexors of your ankles and then there's a lateral line that moves side to side and
then there's a spiral line that transitions kind of across through your body and all these things
end up being very very important when it comes to being able to run and being able to understand
what is important when you're running so you know going deep into the fascial lines what's happening
during you know that initial strike of a foot is that you're you're actually activating that that
superficial back line which is going to be again all of your um you know like the flexor hallucis
on the the back of the leg there your hamstrings your your lumbar erectors those are all going to
be active during that time and then that's also what's going to be um and then what's going to be
also active at that same time is going to be the front line of your push off leg so as i'm going in
and you know shifting my weight forward off my left foot now my front line is active on my left
side and my back line is active on my right side so there seems to be this kind of relationship
where when you're using more of one part of your body you're also you know kind
of taking away from the the or you're using the opposite part of the other side of your body so
back line on the right side front line on on the left side and then we're going to go into that
suspension where now all three tripods of the foot are down onto the ground and now this is
going to be in the lateral lines this is where i'm going to be kind of stabilizing within the
um that that front leg right and then on the left side it's going to be more of the superficial
front line so you know as i as i transition from you know utilizing more of the the muscles that
are going to be like the abs and you know the hip flexors that's when i'm going to also be using
the lateral line on the right side where when i'm using the the superficial back line on the right
and the deep front on the left that's going to be more of like your adductor muscles and and your
deep um transverse abdominals so like the deeper front line muscles are going to be when you're
hitting the ground on the the right foot and also going and shifting your weight off of your
left foot onto your right foot and then when you also when you go through the actual push-up is
when you're going to be using the superficial ones which is more of your righteous abdominis or the
the more outside superficial muscles of the the abs the you know more superficial muscles of your
hip flexors of your quads again so it's going to be more of a superficial part of that and
then you're going to go through the swing phase here and as you're going through the swing phase
you're going to be using the spiral line both simultaneously here so you're going to be
transitioning onto your right leg and you're going to be using this the spiral line on the left side
and through your right leg to be able to or sorry the left foot all in through the right foot to be
able to properly absorb that and properly get the the torsional forces that you need to be able to
go through the swing face very important to be able to understand the the spiral line and the
impact that it has as you're going through that swing face and then you're going to go through the
again strike on the left side which is going to be the superficial back line on the left side and
then it's going to be the deep front line on the right side so now we're just going over the same
thing again and then you're going to be going over the to the suspension phase which is going to be
the lateral line on the left side and then the the propulsion phase on the right side which is going
to be that superficial front line so again more of like the the quads and the superficial muscles of
the abs and then we're going to go back as we go into the swing phase into that spiral
line from the right side and to the left side when you're going through this transition so
really the most important thing to be able to take away from is when you're going through that
swing phase is going to be a super important part where you need a lot of stability within you know
the opposite leg as you're going through that that actual um spiral transition or or swing phase and
being able to understand the musculature behind that that spiral line to be able to best utilize
that during the swing phase which is a very very important phase of sprinting and a very important
thing to be able to analyze when you're going through and running so so being able to see how
well your hips are able to properly be utilized during that swing phase is something that's super
important in terms of power development as well as in terms of developing overall speed and force
from a sprinting perspective so uh yeah a lot of information here in the video i hope that it ends
up being informative for you if you need to look into any of these words i would highly recommend
you being able to do that just to be able to get a great understanding of this video as
always if you have any questions for me you could leave those in the comments down below i want to
continue to do some more videos like this that go just deeper into the science of sprinting science
of walking the science of being able to perform better and i think it'll be able to provide a lot
of value for you guys that have been watching and trying to learn how to improve your mechanics and
get better at your sprinting alright as always thanks for watching these videos subscribe to
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