what's up guys morey croson here with the performance lab of California we are gonna
do another speed breakdown here today on Maurice green when he ran a 6-3 nine world record beating
60 meter dash and there's one thing from the beginning I guess an initial takeoff that I
wanted to really quickly go over I mean in Maurice Greene is here in Lane 4 and what we're gonna go
over is how really the guy in the next Lane two of them I'm laying three actually had a better
take off than the one kind of myth and we kind of talked about this before that you know you could
see that the guy in Lane three does is he takes a very short first step so you can see that first
step just gets kind of right out in front there and he as he's transferring through he really
keeps his feet notice got Lane three here and I know we're doing a breakdown on rescreen but the
guy in Lane three he he has a little better take off so we're gonna take the information that we
get from there you can see how his feet stay very very close to the track throughout there
he has a good amount of side-to-side movement in his in his each one of his steps you can
see how he's getting pretty close to the line there on the right and he's coming back all the
way over to the left so you know he has a good amount of side-to-side movement what you won't
obviously want to try to eliminate as much as you can but it's also part of what generates momentum
especially at the beginning and get them going you can see that he starts out at least ahead
and then Maurice green starts to come through and you know take some ties it up about right
there and then takes the lead from there and lane four so we'll look more into Maurice Greene here
first so he has a little bit more of these he's trying to really reach and each one of his steps
so his first step he's really trying to get those knees all the way up trying to get out as far as
you can same thing with that left step and and this was really one of the things that maurices
ended up developing in his running form is the ability to really get a lot of hip flexion so
he's a big-time I'm gonna try to get my knees all the way up you can see how he transitions
through and then extends that in that left leg here I'm sorry the quality isn't great I think
was in it's in the 90s so it's a little bit older older film but he's one of the best printers ever
for the United States so I wanted to show the this footage so you can see though I mean he has really
really big legs so he's really strong down low and you can see how he's transitioning through
and this is one of the things that it seems like it's a very very hard concept for for sprinters to
be able to achieve or for you know athletes to be able to achieve is driving that leg through
and once it gets into maximum flexion being able to get this extension of the knee and then drive
back around and really initiate that psychosis oh yeah see how he gets that knee up and then
he straightens that knee and then drives down and gets those hips or gets his foot right underneath
them and makes it so his foot ends up landing about where split ends up landing right even
with his knee and then if you draw a line all the way up through the ear that all that lines up the
hips might be a little bit back behind but overall it all lines up pretty pretty well and you can see
the same thing here he's getting that knee up as he gets into that knee up he gets in that really
good extension there and they drives back through and underneath which is exactly what you want to
do and another thing that it seems like he does an excellent job of is he can get plenty of arm
range of motion so his arms I mean look at how far back you know the in the footage you can't
really see the left arm great but you could see definitely the right arm and how far back he's
able yeah this is another thing that I think a lot of athletes struggle with is really being
able to get that elbow all the way back there see how he gets and notice where he he gets the force
so a lot of times I see this initial and again I'm looking right here at this left arm again I know
it's hard to see I know it's not an excellent quality video but I want you to be able to see
what it is that that I want that what is that that is important to see here so see how he when
he gets that that arm up notice what he does when he comes back down and how this initial action is
just kind of a movement down with that left arm we're sorry that that right arm and then here
it becomes really the drive phase right so it's it's when you get that hand down and then push
down from here that's where you get that arm back behind a lot of times what ends up happening is
that sprinters they end up or athletes they end up you know trying to get too much initial so right
here just when they first start pushing down with that arm they try to get too much force there and
then they stop the ability get the arm all the way back so then they end up stopping about you know
baby right here so that angle doesn't get all the way back in comparison to if you start the real
hard push down closer to when you're when your wrist is closer to your hip now you can really
get that arm back and when you can get that arm back then when you drive with that opposite leg
so notice when he's driving with that right leg or start with his left leg and right arm how much
force is getting into both right so it's big time right arm coming all the way through hard and he's
using the force from his core and through his PEC to really drive that left knee up and because of
how fast he can get that left knee up now he can get into that extension the reason that people
have a hard time getting that extension in that front knee is because their foot is your sole
or that leg is so far right behind them and they can't get that knee up fast enough to make it so
then they can get into extension of the knee okay so those are two very very critical points for
all the athletes out here that are trying to get faster and trying to improve their top-end speed
one we need to make sure that as you're pushing down and trying to get into that extension of
the shoulder you do that closer to when the hip or when the wrist is closer to the hip okay not
when it's at the very top like here it's when it's down here and then hard movement backwards okay
really work on that really try to get that elbow the same height as the shoulder that's gonna be
very very important the second thing that the second concept to understand here that's very
very important is we need to be able to drive that and get that the speed in your knee to be able to
drive that leg up and then extend the knee and then come back around okay we're gonna show you
what it looks like again here it's drive that knee up hard use that arm ease using that left arm to
really get that right knee all the way up and then when you're in this position extend that leg that
foot out in front of you you don't extend notice how he extends it out right he's not extending it
bright down towards the track okay he extends it out in front of him and then cycles back through
and notice how it lands right back under him and then how fast he gets right back off the ground
and then how fast he gets that heel right back up to his scrub butt and then it's how fast he
drives that knee back up you know now this is one of the best you know 60 meter sprinters of
all time so you don't need to be able to be this powerful to succeed in your sport now if you want
to be the best 60 meter switcher of all time your mechanics gonna have to look very very similar to
Liz because this is the most effective leg leg cycle in order to to sprint but if you're just
trying to you know get closer to up to a four or five for six or you know four for whatever it
doesn't have to look exactly like this but it has to be a lot closer than where you're probably at
now so study this look at this try to understand it make it so you can get a better feel for you
know what the right mechanics are when you're sprinting and you know there's a bunch of things
you gotta I mean the guy has unbelievably strong hip flexors and the reason he does is because of
how strong his quads are you can see these legs how strong his legs are and then that that builds
off itself so it's it's agonist and antagonist your agonist would be those hip flexors and quads
they work synergistically and then the antagonist or the hamstrings so his quads couldn't be as big
as they are unless his hamstrings were also very very strong there's a there's a yin and
yang there's a you know push and pull in any type of movement and so in order for him to achieve
this he has both the hamstring strength and the quad strength and the core strength and the low
back strength and so you need to be able to you know in terms of training what you want to be
thinking about training wise is if you know you're strengthening a lot of your hamstrings make sure
that you're strengthening the hip flexors I'd love those ton of people you know hip flexors
don't come from just doing squats you have to be able to lift that knee up and practice on lifting
the knee up and get exercises where you're working on that knee Drive working on it fast working on
it with some resistance I mean that's the way that you build your hip flexors I have so many guys I'm
working on just get your hip flexor stronger I mean I know that's an issue for a lot of people
that are watching videos your hip flexors need to be strong and your core needs to be stronger than
your lower back needs to be stronger and all these things are things that are seemed to be
oftentimes overlooked in sprinters and that's why you know passionate out that's why I'm trying to
try and help you guys out is because I just see it so often so it's always thanks for watching
these videos guys if you want to learn more send in a breakdown of your self sprinting I'll be
able to look at it I'll be able to tell you some exercises that you could do to to be able to fix
it I'm working on a book right now to make it so you guys will be able to get some written content
of how the sprint should look and when I get that you know I'll be sure to make it so all these all
these videos have access to that and then we're also you know also sign up for online membership
I mean we have a ton of videos exercises just a whole area where you can go and learn more about
the sprint and how you can be a more effective sprinter and I think that'll be extremely
extremely valuable for you so yeah thanks for watching videos guys and I will see you soon