what's up everyone this is morey croson from the performance lab of California and I'm super
excited to get this breakdown for you today it is on Christian Coleman one of the best sprinters
in the entire United States on running a 40-yard dash we've been really diving deep in the 40-yard
I shouldn't even know he had this video where he was running for one too but wanted to be able to
break this down for you if you like this video as well as any other videos that we've done I'll
just say subscribe to this channel we would really appreciate it and the channel is all about being
able to get you more information on how to run faster how to jump higher how to throw the ball
further just how to overall from a mechanics standpoint be able to perform better and stay
healthy excellent channel and looking forward to be able to help more of you guys as time goes on
so dropping into the breakdown here we'll go ahead and see Christian Coleman big thing that
you notice here and there might be this this video for whatever reason as as some some light to it
but notice what his initial movement is I love to be able to really break this down and understand
it because really what Christian Coleman does so well as his start and so being able to really
dive deeper into it started something I'm really excited about doing for you and the first thing
you can see him do is really bend that front knee and that back knee and lower the hip right see how
that happens where he he goes and he bends that back knee bends and it bends that front knee and
uses that to be able to create a lot of extension and explosion in that first leg and and make it so
he's able to pick up a good amount of ground and stay very very low on that first step you could
see you know he doesn't actually you know stride out a ton but he gets a lot of explosion out of
that first step because he kind of sinks down and then from there is able to keep his hips very very
low and what stands out is just how quick he is and those first few steps where he's just boom
he's down and then look at how he lands with his foot right underneath them his spine in a very
forward position and really with his knees not going very high on his each one of his steps right
you could see where his hip is and where he is it's not really about the knee height it's about
being able to get that foot through and making so he's landing in and get that foot down so then he
could transfer right into the next step he's still being able to maintain a lot of extension here but
he's still very very far forward within that four laid and he's landing he's staying on the
balls of his feet notice went with his extension you know where he is boom boom and how whoops how
much overall length he's getting right there's a lot of guys that don't get that much length
that are taller than Christian Coleman and the the reason is is because they're not maintaining the
right spine position so I'd really be aware of where you are in that that first you know three
to five steps with your spine you know you are you popping too far up and also if you are popping too
far up does it have to do with the position of the knee drive and how much you're getting that that
leg out in front of you or is it more being able to create that really good extension within that
back back leg and create a good amount of distance between your hip and within your feet like I'd see
both of those as common issues in starts is that people will pop right up with their spine or and
or they will not be allow themselves to get very much extension or very much distance between their
foot and their hip and that really impacts them especially at the beginning part of the run okay
so and even through here he's still staying down very very well and then as he starts to go and
take off you know he had a different angle here get past the ten yards so now he's starting to
really be able to open up right and what stands out when he when he starts opening up is really
the amount of extension and external rotation that he's able to get in his legs all right he drives
that foot forward and through and now he starts to turn that foot outward a little bit but he's also
really getting a lot of extension within that Lake so yeah when he lands he's not landing with very
much Bend and that knees landing with that leg basically straight and that makes it so now he's
able to push off very very quickly and he's not he's not hasn't doesn't have very much a lag time
with that foot back behind him when he pushes back off he immediately gets that heel up to your butt
I see a lot of people that go and they when they first when they extend they either don't get a
full extension when they're pushing off with that back leg you really want to be able to maximize
that extension within that back leg and so you know they might bend that knee a little bit early
or they've bend their knee too late where after they push off then they keep that foot back there
rather than me bending forward which makes us so then their transition ends up being impacted by
that but notice how he does a great job as soon as he pushes off drives that foot right up and
through and that makes it so now he can get that foot out extended and then and then once you get
that foot out extended make sure you pull back in front really what as soon as that foot gets
in front of the knee you got to pull that leg back underneath you that's another thing that
I'll see is that people will get their foot too far out in front and because they get their foot
too far out in front now when they're pulling that leg back there they're not able to land with their
foot very much very well underneath their hip or too far their foot too far out in front of
them right and the date it's really hard to get that foot right underneath the hip but really
that's would be the overall goal and in trying to attain that goal what you just don't want to end
up doing is landing with your foot really far out in front of your your hips so that's gonna be the
big thing to be able to work on it and address so I yeah that's that's a quick little breakdown here
I'll Krishna Coleman and really what I would do is watch that start beginning part over again and
really just watch the replay of that start I mean it's so so good you could find videos of it where
you know he does such a great job of being able to explode in the in those first few steps and that
makes it so he's able to have so much success in that 40-yard dash be by being able to maintain a
really good position within the spine and I even like that that double knee bend and hit them that
he does at the beginning to really make it so he's able to create a lot of acceleration very quickly
all right if you guys have any questions we'd be happy to hear from you also check out some of our
programs we got a $19 how to get faster forty program that I'll put in the link below I think
it's phenomenal it has so much information about how you can run a faster forty loves some drills
and some exercises that you could do in order to maximize your overall performance if you have any
questions you'll be happy here from your or they also have more personalized stuff with our speed
brain training program and just different ways that you'll be able to maximize your your power
production and your sprint there or you could also get a full breakdown which is just like what we
did here with for fish and Coleman except it would be for you just give a little bit more a little
bit better understanding what you're doing within your running that will make it so you could just
run that much faster and and get that much better overall with your performance all right as always