hey what's up everyone morey croson here and today we're going to be talking about how to increase
your cadence or turnover speed when you're running and what we're going to do is we're going to
compare noah lyles who's one of the top sprinters in the world to a novice printer and just give you
kind of a compare and contrast of what no allows does is really great and really efficient when
it comes to running in comparison to the novice runner hopefully it gives you a better connection
on how you can actually improve your individual speed so as always if you like the information
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and if you have any questions comments anything like that go ahead and leave that in the comment
section below and we'll go ahead and get to that as fast as we can we'll hop in the video right now
okay so we have no allows here on the left we have no novice sprinter here on the right and the big
thing that we're just looking at here and really comparing and contrasting um is going to be the
the time that you know they kind of push off right so i'm really trying to look at when the leg and i
did more this one here so you could see um or his his leg for no allows coming off at about 1384
while here it's about 12 36 got the same legs on both sides and the big thing we just want to see
is you know how fast it takes him from you know when he's pushing off to be able to get that leg
pretty close to the same position i said about 12 52 there and then for no allows it's about 1396 so
it's about point one two seconds here and about point one six seconds there uh you know it looks
like he might be a little bit behind here noah lyles so you can maybe say you know it's closer
to maybe 1398 which would still be you know not about 0.14 area but you know one of the big things
that that stands out to me you know in looking at this is the difference from a postural position
and that's really what i want to talk about because you know we could already see there's a
difference of about you know even at the longer point there's about a difference of about um
200th of a second right and now we we take that over the period of a you know 100 meter sprint
and that's going to end up which is about you know 40 to 50 steps and that's gonna end up being you
know just two tenths of a second just per per step so it'll be closer to like four tenths of a second
overall right so that's why i really like to look into the details here because you know just if you
could save yourself two hundredths of a second per step it could really make it so you have a huge
impact in your your overall running and especially if you do that on each side
when you're sprinting so really understanding the the nitty-gritty of the numbers really makes a big
difference and but more importantly here what we want to look into is what is causing that right so
um when it comes to improvement you know what are some of the differences so one of the big things
that stands out to me this is an easy one is the head position so you can see what he's looking up
no allows is looking straight ahead so when you're running sprinting if you want to be
able to improve your ability to turn your legs over and create good power you've got to be able
to have good posture you've got to have good uh positioning within the spine if you're looking up
and losing that good postural position it's really going to negatively impact you but um you know
to go more advanced here what we're going to look at is the difference in and we'll go and look one
more you know past this just to make it so they're in a little bit more of a similar situation you
can see how noah allows has his knee further in front which is what you want to do makes it so you
increase the turnover uh but big thing is you know at least to me you can see a big difference of
where the body is like we're going to go in and you know push this guy forward it already
looks like he's almost falling forward where you could see noah lyles is pushing a little bit more
upwards as he's going through the spring and then you can tell you know when he pushes off
what that does right so now when he's pushing off in comparison one you bear just into the other
you know you have one who gets kind of stuck in extension right so it pushes off and allows that
leg to continue to cycle back where the other one you know he pushes off no allows pushes off
and then immediately starts bending that knee and cycles that leg through and that's really what's
the stretch sorting cycle for you to be able to actually witness it and see it right you could
see as he's pushing off the muscle stretches and then shortens and contracts shortens and
contracts and drives all the way through and that's where one hamstring injuries happen
right and i'm not saying that that that ends up being you know something that that noah allows
us at risk for you know in particularly but at the end of the day he is he is
competing at the highest level constantly pushing his body to a very very extreme level and so
you're going to be more at risk for injuries when you put yourself under that type of overall stress
and so what's happening is that that muscle is at a very very rapid pace it's stretching and
then it's shortening and then it's stretching and shortening and being able to put the body
under that type of stress is going to of course give you a more susceptibility to injury but it's
also going to create a greater performance so what he's doing is generating power by stretching and
immediately contracting that muscle like that he's creating a ton of power and a ton of stability
within his hip and within his body so now when he's landing he's a lot more upright he's in a lot
better position overall this is almost at the end of the race where he's catching christian coleman
here in comparison to the the sprinter that we have here on the right where when he's pushing off
he's not controlling his spine positioning he's not controlling his hip positioning he's allowing
that leg to continue to stretch right hold that stretch position so it's like the difference
between you know somebody that goes really far down when they're loading for a jump in comparison
to somebody that's really you know quick with their their jumping if you watch like the nba
combine you'll be able to compare that and see the difference a lot of those guys um you know that
are able to generally hide are very quick to kind of contract and load and then explode up where
if you stretch for a long time that's gonna make it so that your your stretch shortening cycle is
longer and therefore you're gonna create a little bit less power um and really if you're the stretch
shortening cycle is just not in rhythm with each other so if you're spending too much time in the
stretch phase in comparison to contraction that's where you end up getting yourself into trouble so
you can see he's stuck in in the stretch so then as he starts to bend and come through now he's got
all of his weight all of his momentum so far back behind him that he's landing more on the heels
right and and this is a little bit of exaggerated positioning there's a lot of
guys that end up you know getting themselves in not a great position when when they're running
um and this is a little bit over exaggerated but it does so serves the the purpose and the point
which is now you get yourself landing a little bit more in the heels a little bit more behind you
so now you can see him he's landing here with 1273 from foot contact time okay and then he pushes off
at you know let's say 12 84 ish right where we could see noah lyles landing here at 14
19 and then he's pushing off at you know maybe 14 28 right so now again we have 0.09 compared to
0.11 so again here here comes the the big point of being able to actually improve your cadence
and improve your turnover actually has to do primarily in my opinion with your ability to
maximize the time that you're on the ground right and so what you have to be able to do
is when you're landing you got to be able to land in a very stable position right so no
notice here where no allows is going in again we have .02 seconds so you can improve 0.02 seconds
in each one of these steps as well as when he's transitioning so there's a huge difference between
how fast both of these guys are just from a number perspective based on what we went over so far here
today but they are in this video but what we're seeing is that because he's landing so far you
know out in front of him here and his weight so far back underneath him that you know now as he's
going and transitioning it takes him longer to be able to generate the amount of power and the
amount of force to be able to push off to actually end up going slower right he's still not able to
move move his legs and move his body position it's going to help him go as fast as noah lyles
and part of that has to do with how he's landing and controlling his body so
noah lyles does a great job look at how great he has his foot right in right underneath his hip and
how his body weight is right underneath him during his initial landing phase right so now he can very
swiftly very powerfully push off of that leg and be able to immediately cycle that knee through and
drive that knee through in order to make it so uh he can end up you know going right back in
the next step and being very efficient with each one of these movements and you know i know that
there's part of this and ends up being genetic i know that there's you know parts of this that ends
up being um you know maybe god-given or this might not be something that no allows really study to
figure out but in my opinion it is something that is teachable it is something that you can
learn how to do you can learn how to land with your body in the right positioning to make it
so then you can push off with a lot more power a lot more force a lot more efficiency and then from
that position therefore be able to move your legs faster improve your cadence improve the amount or
the speed of your legs and be able to then build yourself up build up your power build up your
your endurance build up your ability to withstand entry to a point where you can compete at a very
very high level not saying you could necessarily win olympic gold but you could definitely build
yourself up to be able to compete with these guys that are running you know in the 10 second hundred
mark by being able to really understand the science the positioning the posture
and implement that within your body to help you run faster and that's what we try to do within
our speed programs give you the information make it so you can see what is your big missing link in
your sprinting mechanics be able to address that identify that and help you in fixing it it's not
something that's going to happen overnight but if you don't understand what you're doing wrong
within your sprinting mechanics it's going to have a significant significant impact on
your ability to run fast so i think this video is going to be very very helpful for anybody
that ends up watching this whole thing is able to stay with me for this whole video
so if you're still here if you're still watching i'd say definitely check out our speed program we
would 100 be able to help you out because i could tell right now that you understand sprinting and
you will be able to benefit from me teaching you a little bit more about what you can do in order to
optimize your form all right go ahead and check the description in order to find out more about
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for three months of programming and a breakdown huge value i i hope you decide to take action
with that and you know sign up with the program and if so i'll talk to you soon