hey what's up everyone so I wanted to do a video today about really the two most common
errors that I see when we break down people when they're sprinting or going through some
type of acceleration I think that you know it's going to be something that you know even in the
top sprinters or you know runners you see some type of the same type of problems it's just the
ability to kind of control it or a good ability to compensate for it really the whole you know what
having good athleticism is is also having a very good understanding of compensation how you can
still accomplish what you need to accomplish but have a healthy way of compensating for - so just
to get kachou some ideas for what we're commonly seeing and also some some ideas for how to how to
adapt to it and utilize it within your individual running so what you see here is the athlete taking
off and this is what the beginning of what we see is a common problem so you can see how wide
that right foot is and then when he goes and takes the first step how far across that comes so when
you're running which the idea should be is you want to be thinking more like you're running on
a train track and what I mean by that is you want each one of your feet to be right in line with the
other one you shouldn't be running like you're running on a tightrope where your feet are kind
of staying right in a line there should be space between your feet that's how you know you're each
one of your feet are staying right in line with the last one and that's where the most amount
of efficiency comes from and that's the first problem that we commonly see is that people
lose that ability to be very efficient in their run because they have a hard time being able to
keep each foot going right in front of the other we see what this athlete it's his right foot so
the left one you can see how he's got where it starts and it comes back in lands about in the
same slot a little bit outside but the right one comes and lands across the body goes so we can see
where the right one took off boom and then we see where the right one landed okay this is going to
happen over and over again where that right foots going to continually come across the body as he's
sprinting and so you can see where he started his sprint which was probably about I don't know yard
a half a yard yard or yard and half away from that white line and he's you know maybe three
stutters I guess six steps in and now that left foot is may be happy yard away from the lemons
from that white line so he's very quick to eat up that gap between that line so he's basically
having to take more steps within the same amount of time period because he's drifting off to his
left so that's one is that's one thing that you really want to be able to focus on that's just
having a very smooth and efficient leg cycle it's also having the ability to control your
hips so if you have too much rotation within your hips now you're going to put yourself more likely
for one side to be really dominating and the the sprinter or your running technique or gait
cycle and then the other one just not being as important during the the gait cycle and that's
when you start putting yourself at risk for injuries you want to you know end up having
a good amount of activation between both legs and both the hip flexors and the hamstrings you start
getting into problems when you know furred for this athlete for instance when the left leg is
just not as as big during the sprint it's not even though it's much more efficient it's still
it's not get creating as much force she just doesn't have the capabilities you could tell
the right leg is really the dominating force here okay the other thing now go up to the arm so the
right leg is the dominating force which goes with the right arm we're sorry the right leg
would be the left arm it's a big dominating force and where he's efficient with his right leg he's
very inefficient with his left arm so we could see how that elbow gets really far away from
his body as you swing back you can see that right arm is much more efficient and that's saying nice
and close in into his body keeping that elbow in all the way through so a lot of times we see
this where there's one side where the arm is very smooth very efficient usually it's on the
dominant side so this is a right-handed athlete and so this right is right perform does a very
good job of going straight through and straight back which is excellent but that left arm is
going all the way out to the side which actually ends up screwing up his ability to utilize that
left leg so it's kind of an inch same thing how it all works how you write your right leg left
arm kind of Connect so if you're not using your left arm as efficiently or a lot of times using
your right leg efficiently and then vice versa if you are using the right arm effectively then
you're not using the left leg as effectively and so the the ideology that to to think here this
is a within our test we're always trying to look for how good are you in a reciprocation type of
a pattern so if we're going to use your right arm doing it during a movement and your left
leg during a movement how well are you able to coordinate that movement because a lot of times
what we see is that people have a hard time being able to figure out how to use both those muscles
at the same time and maintain good strength and good stabilization which ends up being a big big
problem when in terms of sprinting and running and even doing something like you know baseball
pitcher throwing as a quarterback because really what you're doing there is you're moving with your
left leg and then you're trying to use your right arm with your left leg well if you don't synch up
well within those two joint those two areas then you're going to have it's going to be harder for
you to be able to throw 90 miles an hour or you know be able to throw the ball 60 yards so that's
something that those guys that have a large amount of velocity on their throws or they can
sprint really fast that's what they have they have a great ability to connect between their opposite
you know right arm to left leg or left arm the right leg whatever the case may be they have
a great ability to do that and that sets them up for an easier ability to perform so that's really
something to work on start using your right arm and your left leg you know do we do things where
we'll connect the right elbow to the left knee and then go back and extend kind of like a Superman
type of a movement I think that's great if you do things where you're holding like a band on your
right arm and then trying to do some type of maybe lunge on your left leg or try to balance on your
left leg all these things are very important for building core stabilization and good coordination
so I just wanted to show you again two big things that we see within Sprint's that end up causing
slower times and also can increase your risk for injury if you have any questions please email me
morey@yourperformancelab.com and also check out some of our content both on YouTube Facebook and
then also through our own website we have a lot of cool we have a whole membership series that
will give you some more ideas for reciprocation and some good exercises there and then we'll also
go into other sprinting mechanics type videos and also throw in mechanics type videos so again check
all that type of stuff out there any questions don't hesitate to reach out talk to you soon