hey what's up everyone morey croson here and today we're going to be going over
the best mobility exercises to improve your speed and why in the video starts right now
okay so i'm going to be doing a side by side here so what we're going to do is on the right we're
going to have the mobility exercises then on the left i'm going to go into the explanation of why
that particular mobility exercise is going to be good and the reason that i use
mobility exercise and not stretch is because a lot of these are actual exercises where you are
challenging different parts of the body to have some degree of contraction which makes it so i
think it's a little bit more of a exercise rather than a stretch and so uh first one here is going
to be this is one of my favorite ones i actually do this in between sets when i'm sprinting i think
it's such a huge advantage to be able to have the ability to do this especially with the treadmill
so i'll go and i'll run full speed and then i'm doing this exercise you can see i switch sides
big thing here is i'm making sure i'm trying to keep everything as straight as possible here
watch out for yourself to kind of lean forward with the spine as well as allow this knee to
bend we really want to try to lock that knee out best that we can and then what i'm trying to do
is drive this knee down drive this toe up as much as i can and then i'm actually flexing my quad as
well as i'm doing this exercise here great to be able to improve that top speed right so when i get
to here i want to have plenty of range of motion to be able to then pull down with that front side
mechanics and have great front side mechanics so i'm being able to utilize this and build up that
range when i'm reaching out in front is critical to be able to really have great turnover and be
able to have a strong foot contact time this one i really like because it helps in gaining
the range of motion that we need within the ankle right so if when you look at me
again at this end range of motion i'm really trying to and what my thought process here is is
that as soon as i'm i'm coming off the ground here i'm really trying to drive this toe up as fast
as i can right and while i'm trying to drive that toe up that's what allows me to get my front side
mechanics to think a little bit cleaner and you know something that it's a cue that i use for a
lot of people here to be able to really reach and get plenty of range of motion within that truck
because i see a lot of people that struggle and being able to get good reach here and with that in
the front side mechanics again so that whole leg and i think a big part of that actually has to
do with the lack of range of motion within that achilles so here i'm really just trying to build
up that achilles i'll keep my legs straight i'll bend into it with my knee as well you can see here
in a second i'll bend into it right bend into it a little bit slightly i think i get this video off a
little bit early but yeah i'll also shift my knee forward to make sure that i get plenty of stretch
there in the achilles to gain plenty of range of motion there okay here's going to be just a
toe stretch a toe flexibility right really working that big toe and this ends up having to do with
just like the push-up angle so again we can see it's kind of a little bit blurry but what ends
up happening here is when you don't have good toe range of motion when you're pushing off you end up
kind of pushing backwards as you get to a point where your foot's about to come off the ground
and so what we want to be able to do in order to address that and improve that is really just make
sure we have plenty of range of motion within the toe so you can see here how i get set up right i
push my weight back as much as i can then i have my toes down and then i'm just kind of sitting on
to my calves here sitting on to my ankles and i'm really trying to pinch my
heels together the best that i can to make sure that i'm able to really optimize the stretch to
make it so i'm able to get the most out of the the toe range of motion this is going to hurt at first
when you first start doing this but over a period of time it should feel better and you know as
it does you will be able to get a significant improvement in how you're pushing off the ground
which is obviously critical it's not really much as much about how hard you're pushing off the
ground ground here when your your foot's leaving from behind but it's much more about the actual
angle that your foot is coming off and then that's what this exercise or uh yeah this one would be
kind of considered a stretch but you will feel this in the back of the foot and so it's a great
exercise to also be able to kind of negate any type of plantar fasciitis and stuff like that
this one's going to be a downward dog so you can see you know where i'm at here and i've zoomed
in but you're really i'm really just trying to push i don't have the best range of motion in
my entire backside but it is something that you're always trying to work on because i'm always
exercising that area you know with dead lifts and nordic hamstring curls and good morning you know
there's always different ways that i'm trying to build up the hamstrings and so being able to
stretch them out to get plenty of range of motion is critical and this is really just the whole back
line from the bottom of the foot into my calves back of the knee hamstrings everything's getting
a good stretch here and so i really recommend this and then just transitioning right into
a upward dog where now i'm working on you know the range of motion within the lower back and
then also getting a stretch through like the hip flexors and through the lower core this just has a
big influence on you know as your leg is reaching back behind it's going to put a big stretch on
your front side mechanics and so you're sorry the the front line of your body and so you know
we want to have plenty of range of motion through that core through those hip flexors and this is
a great way to be able to see that and then you know this really is just working at end range
so you can see for me when doing the downward dog right here that's going to be stretching more of
the front side mechanics here and then when i get here that's going to be searching for the
backside mechanics and making sure that i have the range of motion necessary there this one's
another great one and this is again why i say it's exercise right because this is something
that i'm i'm actually activating my quads in order to do but again i'm just trying to keep good
dorsiflexion with my toe extending that knee made trying to maintain my body position the best i
can i don't want to be leaning back too much here and then i also want to try to keep this
knee as straight as i can and heel planted as i'm extending here and i'm just kind of wrapping that
out right there and maintaining an upright position this is a hip flexor exercise as
much as it is a stretch for your posterior chain hamstrings again you know i'm big on making sure
you have plenty of range of motion through there in order to really consistently sprint as well as
stay healthy within that muscle group i want to take a quick break here just to say if you like
the information go ahead and click that thumbs up down below subscribe to the channel if you
haven't already and if any questions comments or recommendations you could leave those down below
and then stay to the end of the video to check out our giveaway that we have going on right now
highly recommend you guys doing that all right so now we're going to go into more upper body
for a couple of exercises so you can see here i got the bench and i'm just really trying to
push my extension my shoulder extension right so i'm trying to keep those elbows as close inwards
as i can and then just trying to get my butt down the best that i can and this is just going to work
that the extension within the shoulder there remember the key thing in this extension is
we want to get that hand about six to eight inches behind our butt as we're pulling back
and so you know making sure you have plenty of extension within the shoulder is critical to make
it so you can get to that range as you're pulling back so you can see i did this here and then i'll
go and walk out a little bit with my feet and then i'll go back down and do it again just to really
emphasize that hand getting away from my body right i really want to make sure that i'm able to
do that effectively and this one i'm really just working on my posture right being able to keep a
good upward posture this is obviously important being able to get plenty of range of motion in
the hip so once you lose our posture in the upper body then we can end up kind of coming forward
with the spine or that's going to be the most common thing is that you'll end up rounding here
too much in the spine so what i'm trying to just do is make sure i have plenty of range of motion
plenty extension within my mid back so i can go ahead and maintain a good strong upright
posture as i'm sprinting all right so this one is going to just be a range of motion for
the ankle and you know really what i'm doing here is more of just like a check to make sure i
have a good ankle range of motion so as you can see i'm going down and i want to keep my heel
on the box as i'm going down and i'm going to try to go straight down with my foot if anything
you know you want to go out with the foot as you get better you can go further and further out the
main thing is just being able to have that that range here right because this is another good way
of checking to see do you have the right amount of doors deflection this is putting a big stress here
i think a lot of people end up not having the right range here that have problems in reaching
their top speed right or reaching their top speed potential so um the foot ends up having a big
impact and the ankle ends up having a big impact and this is just a great exercise to be able to
have a good relationship with the ankle the foot and also the hip to really being able to
optimize the hip flexor capabilities and the ability to really hinge in your hips so there's
a lot of great reasons to do this exercise just because it has a lot of different carryover
for just checking on your health within your lower limbs right so this is just a great way for me to
check on on that and then this one is going to be for the extension right so as i'm pushing
back being able to make sure i have plenty of range through here not that we want to necessarily
get a ton of extension within the back uh as we're going but i don't want to end up having
a lack of extension there right so the the main point of doing a lot of these mobility drills is
just to make sure that i have plenty of range so when i'm going through and i'm running that i'm
not hitting my end rangers i'm running that i have plenty of additional range that i can
work with and that is really a key in making sure that you're able to stay healthy so if you end up
having a lack of range in areas in your in your every single day or every single week
consistently getting to those end ranges and over a period of time you're putting yourself more
at risk for injury and so when you work on the mobility through here you can make it so now you
have plenty of range through that joint or through that area through that muscle which will really
decrease the chance of you getting injured over a period of time so now when i'm actually doing this
what ends up being important is as i'm pushing back right you can see this a little bit more here
on the on the left side is i'm pushing back and kind of turning my foot out to the side so i want
to be able to work on getting a slight external rotation in my heel as i'm pushing off and then
really just working on you know maintaining a good upright position within the spine and making sure
that i don't end up bending too much in this area right so all this movement wants to happen in my
hip right so i'm just challenging my hip extension capabilities right it has nothing to do with
my ability to kind of like arch in in the back right so i'm maintaining a strong core as i'm
doing this and really just trying to challenge the pelvis and range of motion through there this can
end up being again this is a mobility exercise and the reason it's an exercise because this could end
up actually causing your lower back to you know maybe feel some contraction right feel a little
bit fatigued which is good that just means that you need to be able to work on this and and you