hey what's up everyone morey croson here and today we'll be going over the best exercise to improve
your turnover speed so as always if you like the information go ahead and click that thumbs up down
below subscribe turn if you haven't already any questions comments recommendations or anything
like that go ahead and leave those in the comments below we're gonna hop in the video right now
all right so my favorite thing to do when it comes to improving your turnover is to actually use
you can see i got a curved treadmill here and so the big thing with the curved treadmill is that
it's a self-propelled treadmill so it's something that you know you use to actually you know your
body has to actually make the treadmill go in comparison to like the more mechanical treadmills
where you could just click you know go speed eight miles an hour whatever the case may be
they do have curves that are able to do both where you could both do the self-propelling and it will
also you know go with the the mechanical side uh there's a lot of gyms that have these available
and so you know i highly recommend you you know obviously i i have i'm lucky enough to have one
of these in my house uh but you can use it or go to a gym to be able to use them uh and big
thing that i'm just working on here on the right i really work on just looking at the
slow motion because you know i i love looking at my own running form to make sure that i'm doing
things correctly as i'm pushing off it feels way better on my right side when it comes to
you know my actual mechanics here and how i'm trying to generate forces just kind of me just
beginning to you know get going but you know when when i'm coming i'm pressing off i want to make
sure that i'm i'm getting my foot right out in front of me well and then i'm driving through that
back that that foot and then as my foot's hitting the ground i just don't want to see any type of
collapsing of the foot and then the big thing is really working on how you're you're coming
off the ground right in the side view is really the better view so you can see as i'm coming off
the ground i'm trying to drive my hips through and i'm also just trying to limit how much time
i'm spending with my foot back behind me so notice how when my foot's coming off the ground i'm
flicking my my big toe and then immediately just cycling that leg up and through to really get the
best overall transition from my you know working this treadmill drill to then also working on my
turnover and from here you know you can go and do some sprints like i'll go on the actual treadmill
and i'll run or you could also just do some some basic like turnover drills high knees things like
that just to kind of implement what we're working on within this drill into your actual sprinting
form i'd more recommend to be able to just hop on there and run so you could really feel it my
right leg i could just feel how much better this is right so i go and i can get my knee up nice and
high i can get really nice extension out in front and then create a larger amount of pull there
and you know you can see i'm moving a good amount in the spine you know i wouldn't want to move
as much as possible if i'm able to control that better that would obviously be a little bit more
optimal but it is something that you know what's important is just being able to get that knee up
extend pull make sure you're landing you know with more of your your foot as close underneath
you can obviously the treadmill is curved here so i'm not able to land immediately underneath me
but i really want to not spend too much time with the foot on the ground and then just be
able to as soon as my my foot pushes up be able to cycle that leg through the best that i can
and that's really what i'm working on within the drill here now we're going to go to my left side
so you know what ends up happening is my left side i can just really it doesn't feel near as good
when i'm pushing off right i feel like my my rotation there my my upper hamstring i've talked
about it before feels a little bit weaker you know it's something that i've been i've been working on
for a while i i did end up having like a hamstring pull on my right side i really haven't had any
like big injuries on the left side but it just feels a little bit weaker there at the top and so
when i come through and try to extend it just doesn't feel like i'm able to generate as much
power and as much force um when i'm when i'm going through it the thing that's interesting
is that when i'm actually you know using my left side in terms of the speed i'm able to get a lot
more speed so there's not really a big difference in performance you can see my face there just
because i'm kind of working through it but you can see i'm not as flexible right so see how my foot
as it comes through and and you know i'm going to pull down i'm not able to get as much of
an extension in my knee as i do on my right side so it is something that i'm working on
i still am able to then to transition pretty quickly off the ground and that this is really the
most important about your part about the turnover is like when you're you're coming off the ground
where is your heel in you know chlorination to the rest of your body right so is the heel pointed
more back as your foot's coming off the ground or is it pointing more up and being able to optimize
that and then how much how far back is your foot in comparison to you know your hip so as you
really want to be able to keep your foot close to your body to make it so that you're able to drive
that foot right back underneath you right and then getting to extension because that ends up
being the big part of your turnover you know you if you are really if you have a fast turnover
but it's all in your backside mechanics right it just be really being able to do that and you're
very limited in your frontside mechanics uh then then having a fast turnover turnover is not going
to benefit you when it comes to really having a great turnover you got to be able to be fast
in your backside mechanics and then be able to be very forceful in the front side mechanics because
now you'll be able to have a quick foot contact time when you have a lot of backside mechanics
and spending much more time there now it takes a lot more time with your foot on the ground to be
able to optimize that so that ends up being a very important thing to be able to understand when it
comes to optimizing your turnover is that it's all about being able to be quick on the ground
what makes you saying both amazing is that he is such a big person but only spent about 0.8 seconds
on the ground sorry 0.08 seconds on the ground uh in each one of his steps right so he was so
quick with that foot hitting the ground that you know he was able to then maximize that turnover is
that much better uh the big thing about being able to improve your turnover is going to be
how well are you generating force on the ground and what type of force are you generating on
the ground right when you have your foot too far back behind you that's going to generate more of
a horizontal force production which is just going to take again more time on the ground longer for
contact time in order to be fast you have to be really quick on the feet and being able to work
this drill makes it so you can be fast on the feet and also really optimize your turnover and i like
how you could just do this exercise you know especially if you're doing it on a treadmill
and then go right into you know being able to run and actually implement it into your
running form so i think this is the best drill to improve your overall turnover and make really
big improvements quickly so as always guys again if you like the information click that thumbs up
check out some of the links down below in order to either get a breakdown of yourself you know
and i'd be happy to even do a breakdown of you on a treadmill you know doing single leg leg uh
exercises doing too late you know sprinting i'm just looking at your overall technique
overall form i do think even treadmill running especially on a self trump treadmill can be very
very beneficial for you and you know the other big thing is being able to just look at your overall
form so you know making sure you're optimizing your your start mechanics your acceleration
phase the acceleration phase is really i think the most important thing that's where a lot of people
are you know not optimizing their mechanics and that's what's making it so they're not able to get
to their top speed and so being able to really get detailed look at what's going on in your
acceleration i think will be really beneficial for anybody as well as obviously looking at your
top end speed and how you're optimizing that so i yeah i mean obviously we're all about optimization
and efficiency i don't know if i could have said that more times but uh it truly is what i care a
lot about and in order to you know be able to run faster is a really important part of being able to
understand the mechanics there so as always guys thanks for watching and we'll talk to you soon