hey what's up everyone morey croson here and today we're going to be going over some of
the most important cues in order to improve speed and we're having the video right now
all right so one of the big things i think is super important when it comes to improving
speed technique is really making sure that you have a clear understanding of what it is that
we're trying to coach and really make sure that the athlete is able to understand what it is
you're saying so i want to go over some of the improvements that we've made over the you know
last six months or so uh not only myself but also a few clients just to show that you could really
make a big difference in somebody's running form just by being able to give the right
cues and the right information so you know one of the big things that i really try to
make sure uh to explain to people is just to be able to improve that region so you could see
you know where i was at with my reach with my legs and i'm still not great with that left side
but you know really making sure that we're able to get that foot out in front of the the knee is
something that is a critical part of being able to sprint and that's something that i think as a cue
is very easy to be able to understand so you know as you're driving through we want to make sure
that we're getting that knee all the way up and through extending that foot out in front of the
knee right right here and the best way to be able to do that is to get that toe up and think about
getting that toe up so as soon as i'm pushing off and we'll get into a little bit faster speed here
so as soon as i'm i'm towing off right because you end up creating a lot of force during that toe off
i'm driving that knee through and as i'm driving this knee through i'm thinking about getting that
toe up right and so you can see as i start to get that toe up as i'm coming through and you
can see the difference between where i was here with my toe in comparison to where i am here
and how that ends up making a big difference on how well i could actually extend through that leg
i'm just a little bit later here on the left side and makes it so i don't get as much of a extended
position within the legs and then from there you just want to pull that foot back down and when
you're landing here we just want to try to land with as much of an upright posture as you can
you can see where i'm really kind of bent over here before i'm making sure that we're trying to
keep everything as posturally sound as possible really makes it so we could then have a quicker
late cycle and turnover time all right so this ended up being a great situation of an athlete
that came in and you know had a speed coach in the past that really was teaching him a lot about
being able to create a lot of force down into the ground and so that ends up being where he's
really focusing on is trying to to get as much force downwards into the ground as possible and
you can see how that's impacting how well he can get to his top speed in comparison to on the left
you know here he still has kind of a long stride and still has some work to do but you can see that
he's doing a much better job of reaching out with that foot and being able to get more of
that horizontal force down into the ground so that ends up being a key concept teaching tool is that
when you're hitting the foot down to the ground it wants to be more of a horizontal force when it's
hitting the ground not a straight vertical force and while it's important to be able to create a
lot of power into the ground we want to make sure that the actual forces are correct so when you're
going and hitting the ground with more vertical force application
the amount of force into the ground might be a lot but we're not actually helping you in
increasing your leg cycle it's going to make it to our foot contact time is very long and then also
our leg cycle is going to be very short okay where when you're actually hitting the ground with the
correct horizontal force we're going to be able to still create a lot of force down the ground our
foot contact's going to be shorter and then we're still going to be able to pick up a good amount
of distance on each one of our steps all right so here's a big thing where posture comes into play
right so we're seeing that when the athlete first started we just had a hard time being able to
control the posture which then made it so the leg cycle was just a lot more difficult to be able to
control so as he's continued to be able to work on the posture and being able to maintain a better
upright position he's been able to be able to increase that leg cycle and that's something that
you know i actually use as a cue is like as you're starting to improve that posture and reach up with
the posture and an important thing that i do to be able to kind of explain that is getting that knee
back behind you right as you get that knee back behind you and i love being able to work on the
treadmill just because i think that really gives you the opportunity to see some of this stuff in a
really great angle but when you get that knee back behind you really trying to drive that foot up as
soon as you can before you drive that knee forward and when you do that that really helps with being
able to maintain a more upright posture right so you can see he's doing a much better job of being
able to do that here on the left and that leads to being able to create a much more upright posture
which then you know it's about the leg cycles that ends up being another cue that i'll use is that
you're utilizing the posture of keeping your body upright to then be able to cycle the legs faster
and being able to combine that i think really makes a big difference in understanding how to
sprint faster and real quickly if you like the information so far go ahead and click
that thumbs up down below subscribe the channel if you haven't already and if you have any questions
comments recommendations you can leave those down below we'll hop right back in the video and so you
can see how over a period of time here he's really been able to increase his leg cycle by being able
to maintain a much better posture and understand how to utilize his arms much more effectively as
well all right so here's a great example of how important technique is really a great athlete here
but just was hindering himself in what he could do speed wise because of the posture so you can
see here on the right just very very limited in his overall stride right trying to get a better
you know knee drive trying to be able to push back behind him you could see when his foot was
leaving the ground he's just not getting the knee back behind the hip so that ends up being
an important cue as well is that as you're pushing off the ground you want to make sure that the knee
is behind the hip right and then from there we want to be able to drive that knee forward and
through and then get into that extension so that ended up being a big part as well is being able
to maintain the extension so what he would end up doing right here is as he was extending he would
almost kind of round his back and this one wasn't a great example of you know how it looked like
but you know you could really tell especially when he did exercise off the treadmill that he had this
compensation of rounding his back as he was trying to extend the knee right but as we taught him to
be able to extend the back more as he was trying to extend the knee it helped him in being able to
maintain a more upright posture all right and we want to also get a good understanding of where the
hand should be so we want to make sure that the hand is 12 inches behind the hip right as we're
driving back and then we also want to get the hand up to about you know nose kind of chin area right
so you can see before he was kind of limited in where he was with his arms okay and that was also
limiting how well he could actually open up that stride and really being able to
understand how to get that good knee drive also improving the overall hamstring range of motion
and then also being able to understand how to get that knee back behind the hip ended up
being critical parts of being able to improve his speed overall okay here's one that has to do more
like a side to side lean so you can see as he's landing with the right leg really wants to kind
of lean over to the side here and so being able to kind of see that ended up being an important part
and really understanding how to be able to reach with those feet and make sure that as
you're reaching you're creating that pull back that maintains a more upright posture and really
trying to straighten out that leg during the landing cycle right so as he's trying to hit
the ground here he's really thinking about being able to extend that leg and land as
as straight up as you can with that knee and then from there being able to maintain a quick foot
contact time so before he was doing one of these the things that i was talking about before where
he was just trying to create a lot of straight downward force right wasn't getting very much
extension with the foot out in front instead of being able to create that horizontal force
of pulling that foot back underneath all right so here's a really a great example of somebody that
really needs to understand how to reach a little bit better and just have a good understanding of
posture as well you know you could see as he was running he just was not getting very much
overall extension and being able to understand you know what are some of the differences between
trying to be very very quick with your feet and opposed to being able to be long with your feet
right and so the the big focus here was just on being able to elongate the stride thinking
about reaching thinking about driving that knee back up and or that heel back up to the butt
right being able to get that motion down that ends up being a key part right so you do want to be
able to really quickly drive that knee up to your butt as soon as your foot pushes off the ground
and then as you're coming through you want to be able to get that foot out in front of
your knee like we talked about before and just being able to understand how to do that
will help in understanding how to better posture how to improve the posture overall within the body
alright last one here we wanted to be able to get a little bit into the arm so on the left you could
see just really tight within the arms not really understanding exactly how to be able to use those
to you know help her out with the run and really being tight within the upper body in comparison on
the right being able to be a little bit more open and relaxed with the upper body to be able to then
create more reach and then over time been able to really increase the leg cycle because of that
so now you know as she's been able to understand how to utilize the arms to be able to improve the
sprint and this is a little bit into the workout here on the right so she's not moving as quickly
so her just being able to understand how to utilize the arm has made a big difference in
understanding how to be able to sprint faster and have just more consistency within her stride or on
the left she's a little bit more back behind her with her legs so she was trying to fall forward a
lot more which made it so you know she's a little cross player so she ended up having a harder time
moving side to side would also get much more fatigued and so being able to understand how
to run efficiently a little bit more relaxed a little bit more controlled it's helped her
being able to still run at a very fast pace but then also be able to move side to side as well
and also be able to be much more efficient she plays the midfield and so she wants to be able to
move the entire game and not get too fatigued and being able to understand
how to correct her mechanics made a big difference in making sure she was able to
play at a high level for a longer period of time alright guys so as always thanks for watching the
video here if you're still watching haven't clicked that thumbs up go ahead and do that
now subscribe to the channel if you haven't already going to continue to add more great videos
just like this just to get a better understanding of how to improve your spreading technique and
you know one of the big common misconceptions that we get is that people think that you can't
really make a big difference in your speed and it's how genetics and all the things like that
and this is a great example i think of how really being able to teach mechanics can make
a big difference in how somebody runs yeah some of the genetics might play a factor in terms of
you know being a olympic 100 meter champion or 60 meter champion when it comes to you know just
being a faster athlete in general then you could make significant improvements within people's form
and that will make a significant difference in terms of how fast people are able to run so if
that makes sense to you go ahead and check out the description down below for some of the free things
that we're offering as well as some of our speed programs we also have breakdowns that we could do
i think the breakdowns would be great it's very similar to this where you can send in video just
like this to me i'll break it down i'll show you what it is you need to work on and then we'll be
able to get you on a program where you can get some drills exercises just really work on your
technique and fundamentals to make sure you have a clear understanding of what it is you need to do
in order to improve your speed technique and just overall capabilities as an athlete so if you want
to get more information go ahead and go to that speed breakdown down below in the description i
mean we also have programs we have a lot of things to be able to offer you to really be able to help
you out with your sprinting so as always guys thanks for watching and we'll talk to you soon