hey what's up everyone morey croson here and today we've got a brand new breakdown
on dk metcalf in the 100 meter dash and we're gonna start the video right now
all right so yesterday it was huge news that dk metcalf run that 10-3-6 in the 100-meter and we
could see him right here in lane two and what stands out to me the reason why it shows just
how big he is compared to everybody else and and i really enjoy that he went and was able to do
this for a few different reasons one i think it was awesome to be able to get a little bit more
you know light and attention on the usa track and field and the golden games and and everything
like that and i also think it was great to show really just how elite these top sprinters are
you know it's no joke when it comes to being able to run something like a 10 1 sub 10 you
know these olympic guys are have a whole another level of speed i do think you know dk metcalf
would come in something better than last place um but obviously it just shows just how much of
a different level that you know these sprinters are at that that do it all the time so i think it
was great for you know track and field to really show that football speed and track speed are two
totally different things uh and also to be able to again get some more you know views and more
people watching hopefully there'll be more people that transfer over that are you know football
fans who want to watch more track and field events after seeing this again look at how big dk backup
is i think that's just hilarious uh obviously it shows that he's a football player not a sprinter
i think he weighs like 230 pounds so you know obviously if he was training more to be a sprinter
he could probably get a little bit lower in his you know top speed in this hundred meter dash or
whatever but he wants to be a football player and you know i wouldn't recommend him losing very much
more weight to be able to gain a few more tents in a second just because you know that extra
20 pounds 25 pounds really makes a big difference in football and being able to create mismatches
and so um you know if he was able to get down into yeah 210 maybe he could run a faster 100
but again those extra tents aren't going to make a big difference here when it comes to his sprinting
now when we go into the breakdown here you know you can see that he goes and ends up
really getting upwards pretty early on in the moving pattern if we look to see like
cravon gillespie here and how he really explodes out a lot better even mike rogers here
he does a great job of exploding out off of that first step but then you can see dk metcalf
where he's a lot more upright pretty early on into the movement pattern and into his sprint
he doesn't have a bad start uh but he definitely doesn't have a great start here and you know here
as you're trying to maintain more of that drive phase position notice how all these guys are
really staying down and have some excellent drive fade up i've actually made a um video on cravon
and how good of his his drive face is how he was able to be very patient and stick through it for
a long period of time so notice where his body position is and even mike rogers and where his
body position is in comparison to dk metcalf just really upright already um he's having to utilize
a lot of upper body uh and he's also being very very inefficient in the movement pattern so what
ends up happening for you know uk magic happens he's going to get to his top speed a lot earlier
on which is very beneficial for football right because you're not going to be running as long of
a distance but you know when it comes to running something like 100 you need to be able to hold on
to that drive phase for a longer period of time to be able to hit a higher top speed so you know he's
able to stay up with the pack for a longer period of time because he's already getting into his
top speed you know right into here where a lot of these guys that end up running in the 10 one area
they're just getting close to their top speed now so now they're getting closer into you know where
they're running now now we can go into where dk metcalf is where he's you know at that top speed
kind of you know starting to dwindle down or just being able to hold it and it's important being
able to build yourself up and that's why i talk a lot about the drive phase and the importance
of the drive phase because you know when it comes to top speed you know and what our speed
uh building is going to kind of look like from a process we're going to say you know the start
you're going to go here and you want to slowly keep building right which where dk metcalf went
kind of here and then did more of that type of a curve right and so in order to run a really great
hundred right you want to be really much more here or when you run one over a great 40 r dash
right you want to be more like that because by the time this comes to the end now you're at the
40 right so you could just cut all this stuff out but when you're going and you're running a
little bit longer distance 100 meter there is a big endurance part of it and that's where having
that slow consistent kind of rise is going to be more important then at the end there is going
to be a little bit of a cut off where you're just maintaining right and for the different sprinters
is going to be a different level but typically it's around 60 to 70 meters and then you just want
to be basically able to hold it for that last 30 where you know again he probably got into his top
speed within the first like 30 meters-ish you know around the top speed talking about dk metcalf here
and then he had to try to hold that for 70 meters and that's when everybody was able to really pass
him by in in the running so you just could tell that he's very green when it comes to sprinting
technique and having a great understanding of what that looks like so what i did here is uh i went to
a stop speed and let's go into it maybe right here the only issue was i couldn't really see
very well here i want to say it's probably around right there where he touches boom so let's go
80.44 just to kind of get an idea of where his top speed is so it's 80.44 and he's on i want to
say he's on that second yeah he's on the second um one of the markings here and so we'll go one two
three he passed that that mark in there which would be it at the eight meter mark
all right so and and so he probably passed it right around
not yet probably about 8124 is when he passed the eight meter mark
right and so we got to go all the way to 44 he's probably at about 10 meters ish there
so 8144 i would say he's at about 10.5 meters right there um so i'm gonna real quick just go
ahead and take a look to see how fast that is so if he's getting about that 10.5 meters per second
then that's going to be about 23 miles per hour 23.48 miles per hour right and
he's somewhere within there you know when when you're going and looking down
it's hard to be able to see exactly you know how much distance he's picking up per step here um
but again it looks like he's about at that you know he's crossing that second plane right here
it's hard to be able to really see as that camera moving but it looks like he's right about at that
second marker there and then yeah we'll go let's see one two three he definitely got past that
so let's say 8.5 in those four steps let me go into the calculator here two one two five and so
if we can get that extra fifth step in which he doesn't actually land on that fifth step
so you know what ends up happening here and what ends up being really important right because i i
you know talked a little bit about being able to get to your top speed obviously for him
you know he was in that that 23 mile per hour range and run the 10.36 and there could be
some confusion on how that would be you know possible where you know you think that you need
to be maybe running closer to 25 miles per hour in order to run you know something below 10.5
the big thing though that we have to be able to understand is how we're able to actually achieve
the you know distance that we're getting to right so if he's able to get to 10.5 meters per second
which would be you know that that 23 miles per hour you know we're talking about how he's able to
get about 21 or 2.1 meters per step and now how he actually achieves that will go back to the 80 44
right so he's landing here at that 80 44 boom and then his foot comes back off the ground at
80.54 right so he's got a 0.1 foot contact time on the left
so it's coming off the ground at five
four and then touching back down at 80.91 so he's got let's see
0.37 in terms of his turnover rate so he's taking up about seconds each one of his steps you can
see he doesn't have great ability to maintain dorsiflexion on the right side that's definitely
something he needs to work on 81.14 is when he touches then again 81.24 is when that foot comes
off the ground so again at point one when the foot touches back down on the ground which is going
to be a point three six um time off the ground so that one's going to be about 0.46 okay and what's
why i'm going over all this information is because you know these steps end up crossing over right so
you end up taking up a little bit of time on on both sides which is why it's important to be
able to understand you know how much distance that he's picking up per steps because these obviously
overlap right so it takes him 0.47 seconds to be able to travel you know about 2.1 meters and
on the left side and then the same thing on the right side but the thing is these times
overlap because if we just added this up then that would essentially mean that he went 4.2
meters in you know almost a whole second in like 0.96 seconds right but that's obviously not right
so what you have to be able to do is you actually have to cut this time in half to be able to
understand how much distance that he's able to you know pick up so now we're if we cut this in
half now we're closer to that point four eight right and then he has another .48 seconds to be
able to um you know do the same thing over again so that gets them into 8.4 okay meters per second
or meters within that that time period okay and it's going to be a little bit more so i mean it's
closer to 2.2 so you know maybe he's at 8.5 meters at that point right and so he's still traveling at
a very very fast rate right but he's just not able to or the speed and the distance doesn't
carry over as smoothly as you know like a train you could say is going 21 you know has to be able
to go 21 miles per hour or 25 miles per hour in order to go a certain distance under 11 seconds
right but for a sprinter it's not that that same type of uh mathematics doesn't apply
because of how the turnover works we're taking a certain step uh and on each step that matters into
how we're able to actually see the end resulting number right so if you're going 23 miles per hour
that's why he was able to go 23 miles per hour and run under 10.5 seconds is because he was able to
pick up a certain amount of distance each one of the steps that allowed him to be able to cover a
wide distance in a very short amount of time right so what ends up being just the most important part
is you got to be able to get to a number a consistent number where you're getting over
um you know 10 meters per second right so that's where he he did that right he got into the 10.5
meters per second which is just you know 23 miles per hour obviously not easy to be able to run 23
miles per hour but he was able to actually get that done and because he was able to get to that
that range you'd be able to hold that range it made it so he was able to get to the you know sub
10.5 uh time period right so if you get anything you know above that number anything above 23
miles per hour and you're able to hold it for a sustained period of time you're going to be able
to get a sub 10.5 i recently made a video talking about how i'm trying to get to 22 miles per hour
on my treadmill and you know i'm hoping to be able to run a you know 10 500 or below with
that and that's just because i i believe that that treadmill the curve treadmill is actually a little
bit more difficult than running on a track because on each step you're having to try to continue to
you know bring it forward right and push yourself to go in a faster rate and so in order to do that
um i believe that if i can run on there consistently 22 miles per hour and hold it
for a good amount of time i should be able to run you know above 23 miles per hour when it comes to
running on the actual track we'll actually see how that ends up working here in the next couple
months but i do want to give you guys a little bit better understanding of some of the math that goes
into this just because i know that it could be confusing and understanding exactly what is the
necessary number to be able to run something like a 10-5 or 11 seconds or even 10 seconds right and
so uh hopefully this ends up shining shedding a little bit more light here i know this is a lot
of numbers i know it's a lot of different you know angles and things that that provide a different
level of data here but you know at the end of the day i'm just trying to provide more value for you
guys to be able to get a better understanding of how you can run better and the track if you
learned anything from this video go ahead and click that thumbs up down below that helps us
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to be able to provide more value for you guys and so if you have any questions anything like that go
ahead and leave those down below also if you you know want me to give any type of you know specific
speed breakdown of anybody else let me know all down in the comments and then if you want to check
out some of the things that we have within our speed program you can check out the description
down below we do have a seven day trial we have a three month program we have a one month program
the big thing to me is going to be getting the breakdowns right because this one you can get the
breakdowns get an understanding of what your foot contact time is what your turnover time is you
know where you can focus on certain parts of your running mechanics that'll make a big difference in
being able to make you know improvements moving forward i could go more into where dk metcalf
can can improve i would say you know for him it would be his foot contact time you know we want
to be able to look into his dorsiflexion we talked about how that that ankle i was kind of dropping
there and you know being able to work on that i think would be able to help him in getting more
of a faster contact time which would turn into a better running speed or better running time right
it's all about being able to optimize the amount of time that you're taking in between each step
and the turnover cycle so you know being able to do that for him i think would be very beneficial
and i'm sure there's areas within your sprinting that are really holding you back in terms of being
able to get to a you know sub 10 10 5 or you know sub 11 or anything like that so you know really
highly recommend you guys checking out the speed program i know it's going to help you out a ton if
you're able to commit to that and as always guys thanks for watching the videos talk to you soon