hey what's up everyone morey croson here and today we're going to be talking about how you
can be more effective with your ground contact and to start the video right now
this is the newest edition of the performance side reach your individual goals
you don't want to talk about straight lines we
we break down your video let's make you into the quarterback i know you can become
alright so i was a little bit late getting in the videos this week to the video editor and so these
are going to be 100 edited by me i hope you like them um you know big thing i wanted to be able to
do and just really important to continue to get this this video out so i'm like i'll do
i'll even do the video editing on a friday afternoon to make sure that we're able to get
this information to you guys to make it so you can improve right so big commitment to being able to
help you guys out as always so what we're looking at is the back side right and how we can have
a better understanding of where we want to be with our uh you know foot leaving the ground how we
want to be able to cycle the leg through when it's off the ground in order to make it so it's the
most effective for contact when it comes back onto the ground now you know both these athletes are
both you know very fast coming within you know the top you know two or three uh every single race in
kind of the local area in in the hundred meter uh you know one's a little bit older than the other
but you know we see here what's happening during the kind of toe-off phase right so we have one
where you can see pretty much the whole bottom of the foot where the other you really can only see
or you can really only see a limited part of the foot right as the transition happens or
ends up being you know the time when the foot you know kind of rotates through here and really the
big thing that we want to be showcasing here is you know how that ends up impacting the position
of where the foot is in comparison to the hip right so you can see you know the difference
here okay and that's going to be you know an ineffective way being able to you know drive
the foot through and then what happens here is you can see with this athlete we're getting a
much better position and really you know where i think you can even think about as a sprinter
as a runner you can because we see this we talked about this with that intern rotation in that last
video where we see that foot you know you almost want to have that foot come off to the side
and have that knee you know more to the inside and and thinking about it in that way could help
you in being able to you know be more effective being able to not drive that knee through because
we could see you know as he's driving the knee through there's not a lot of space here
between the legs right in comparison to you know here where we're going through that same kind of
you know part of the you know run right so we can maybe say it's about right in in this area you
can see a lot more space right between the knees okay and so we don't want to end up having again
too much space there we want to be very very and the reason or the way to be able to help with that
you can see this one's better right not a hundred percent perfect but better in terms of positioning
of the foot comparison of the knee but you could really see that difference here right and then
being able to try to work on being you know from that toe-op position getting that foot to be
more aligned overall right so there's some steps where there's better than others
but you know for the most part we're getting more of this action where you can see that knee
you know being more outside the foot right and that's going to just make it so then as that foot
cycles through we've talked about this before right there ends up being this time where your
foot ends up hitting more in the midline where you want to have your foot more right underneath the
hip during that toe off okay so that's one thing right and and we're going to be able to see you
know now with the athlete here we have a good you know push off good contact with the ground
but notice here as that foot cycling through where we're at with you know the foot the ankle and even
you know the ability to maintain uh you know quality positioning of the the body right so
what you want to be able to do and even athlete on the left i guess we could sew we can go probably
more on the left leg here right so you can see as he's cycling through with the foot
you can see a little bit turn there we can see it on this left leg right so see how he's hitting his
left foot with everything nice and stable right we can see that that that positioning of the
foot ends up being you know really effective overall because everything is is going to be
in more of alignment right there's a lot of stability there right the ability to then transfer
off or transition off is really good right so there's a lot of good things that we're seeing
with the positioning of you know the foot the only thing i would say is maybe being able to
get a little bit more of like a plantar flexion or a bit of better positioning of where that foot's
hitting it's a little bit more on the outside um you know overall it would be better to be able
to get a little bit more plantar flexion a little bit more you know towards the middle inside part
of the foot but really here we're landing too far out in front right we're laying too far back
and there's really an ineffectiveness in being able to and really we should probably get more
to top speed here um really an ineffectiveness of being able to get into good quality dorsiflexion
right so once there's dorsiflexion kind of achieved we're not able to really maintain
that position very well and therefore we end up landing really too far back in the foot and while
there's the ability to transition effectively and then push off we're really not able to generate
the same type of force on the ground really not right here right so this is really you know a
good example of not good front side mechanics right so see how that knee ends up going here
and that the toe doesn't get all the way around until the very end so now you know when you end
up striking the ground we're not going to be able to get the foot into you know the same type of
position then you know once that ends up being the cycle right you you end up getting this pattern
then your body ends up kind of you know following the suit there right so you can see again here
this is not bad right but now we want to be able to get dorsiflexion dorsiflex you know get that
heel around get that toe all the way around so having the right range and having the right
understanding of where we want to be makes it so that we could strike the ground you know with the
right amount of force and be able to um you know then continue to accelerate right so once we start
to make ineffective landing positions once our posture starts to get off once there ends up not
being you know good balance from the left leg to the right leg now we create this time where we're
really at our peak right we're at our our top velocity we're at the most that we could possibly
you know generate and you know that's what ends up making it so you can't get you know substantial
improvement or make consistent gains overall right so you know this is where we want to be
able to really isolate like where can we improve as athletes right so you know here you know we're
working on being able to yeah get better at some of the traditional um you know parts of
movement that go around sprinting which is going to be you know hamstring strength um plyometric
overall power overall strength um being able to have great calf range of motion calf strength uh
anterior tib range of motion anterior tip strength hip flexor strength yeah all those muscles are
all going to be super important obviously adductor strength but also making it so we can address some
range of motion issues right and making it so some of these you know parts of your running patterns
end up being very very specific and this is where i like to be able to you know exercise and then
use the exercise to then be able to apply to the running because once you start to be able
to you know get some um activation through the hamstrings start you know doing some squats doing
some deadlifts um you know getting your body going then you know for whatever reason at least this is
what what i've been able to see is you know then when you can implement some running behind that
it really especially some technique based running it really gives your body a great opportunity to
you know make some the some adjustments right you you almost can connect to your muscles in a
different way or when you're just sprinting right it's a little bit harder to be able to understand
because you know you're you've just kind of worked on sprinting deals you've just only done you know
running type of exercises and you know because of that it seems like it's a little bit more
of a challenge to be able to make any type of changes so you know i don't necessarily like
to just to sprint at 100 you know after doing some you know weightlifting or supply metrics or things
like that but i do like to be able to implement some treadmill work when working out or when
doing some of those exercises because it seems to help athletes being able to you know address some
of the issues that they have within the mechanics and then you know that gives them the opportunity
to make improvements overall so you know that's just been working for me and then i would pass
that on to you guys as well as just be able to see some new stuff from the back view i know it's hard
to be able to see uh stuff from that angle and so you know really being able to see consistent
running from the side consistent running from the back i think that really makes a big difference
right especially for people that don't have any experience in understanding where they're at
from a sprinting perspective or running mechanics perspective once you start to be able to see some
of these types of you know movements and start to be able to understand you know where there could
be some some asymmetry and some differences it could really make a big difference in being able
to make a lot of a lot of change really quickly and so you know that's really the main point of
the video here i hope that you liked it if you did go and click that thumbs up down below subscribe
the channel if you have any questions comments or recommendations you can leave those down below
and you know as always check out the description you know we have some great things going with the
the sprint breakdowns um with the how to run a faster 40 uh with with some of our other you
know speed programs you know there's a lot of great things that we want to be able to offer
to you guys and you know this is you know the best time to be able to take action because all
i'm going to be able to do you know from from this point forward is just going to be able to
you know charge more and you know make it even more difficult to be able to get into
some of these programs and so we do have some new things that we're coming out with that are
i'm very excited about and you know look forward to being able to you know offer to you guys but
um you know there's going to be a ton of value in there but they're probably probably going to be
you know more expensive overall uh just because i think that the knowledge and the information
that you can get from all this is is very very high quality and i also i'm going to probably
start taking some of these youtube videos off just because you know i'm going to probably
end up using them for um you know other other programs and things like that so again thanks
for watching guys and questions go and reach out to me and you know we'll talk to you soon