hey what's up everyone morey croson here and today we're going to be going
over the key sprinting fundamentals that make it so i could run over 20
miles per hour consistently and we're going to start the video right now
all right so the first thing you want to go into is going
to be the controllables right this is important thing to be able to add into
any part of your life is you can only control the controllables right we can't have there's not
i'm not going to be able to be six foot five like you say bolt i'm not going to be able to have the
the limb height or length that you say bolt has i'm also not going to be able to have
the muscle density that a tyson gay has right so just because i am you know not the size or
height if you say bolt or don't have the muscle strength or the natural lower body strength of
tyson gay doesn't mean that i can't improve my speed and doesn't mean that you're not going to
be able to run faster while there is some parts of it that might be genetic and improving speed
or running really fast there's a lot of it ends up being just based off the mechanics so that's
what we're going to be going into today are what are some of the key fundamentals that are needed
in order to run fast i just went and compared myself in my sprinting in comparison to
usain bolt tyson gay you know a sophomore powell uh you hope y'all blake all we've got the the top
sprinters and just saw what is a reoccurring theme and i'm now just implementing that within my own
sprinting form and that's we're gonna go over as the key fundamentals here so we can see here
with my sprinting and my left leg is not as good as my right leg what stands out is being able to
you know get really good extension in that foot out in front of you and if you watch my videos
in the past you know how much i talk about the front side mechanics and you can see here like i'm
trying to get more reach this has been something that i've been really trying to focus on and as
i've been getting better at getting more extension and more flexible hamstrings i've just been able
to run faster right now i'm consistently running about 20.4 to 20.8 miles per hour i'm on a goal
of trying to get to 22 before i have a track meet in july if i'm able to do that i should be able
to run sub 10 5 in the 100 meter and that ends up being the main goal here so you can see that
the extension out in front ends up being a main point to be able to improve on in order to really
hit the ground with as much horizontal force as possible this is the biggest thing that i see in
people that send over breakdowns to me and areas to improve within the sprinting form is going
to be the ability to maintain proper frontside mechanics most people are going with much more
vertical force as their foot's hitting the ground right so they're going straight down like that
rather than being able to get much of a reach and then create horizontal force before hitting
the ground we can see that usain bolt is able to create a lot of horizontal force because of
how much range of motion he has in the hamstrings and how well he's able to pull back behind another
important thing ends up being the pullback that you're able to get in the arm i think that these
this ends up being a direct correlation to posture right so if you're lacking the ability
to maintain good posture you're not going to be able to pull that hand back the estimation
is that this wants to be about 12 inches that that hand wants to be about 12 inches behind the hip
right and that ends up being the goal and if you can get to that position you're essentially going
to be able to have your elbow in a good spot have a hand your hand in a good spot right so it looks
like i could maybe get my my elbow up a little bit higher here well i guess that's not at the max but
yeah it looks like you could probably get my elbow up a little bit higher but my hand is in a pretty
good position in comparison to um you know some of the best and again this ends up just being an
important thing to be able to recognize is you know how much range are you getting within the
arms as you're going back right it's all about extension and the upper body and also how well
are you able to maintain a good upright position within the spine right those two things kind of
simultaneously working together ends up being super important and again these are just things
that we can work on we can't change the genetics behind the movement pattern but we can change some
of the mechanics behind the movement pattern and by training the mechanics you can actually make
a difference on your ability to maximize your spring now while we're hitting the horizontal
force as our foot hits the ground right and this ends up being a critical part of being able to
generate speed is how much force are we generating into the ground during that foot contact but then
an important part is also being able to turn that horizontal force into vertical force so you can
see when pushing off getting that heel basically directly up and notice how these guys do a great
job of that as well pushing off and getting their heel to come directly up and right back underneath
so i see a lot of people that will push off and will be pushing more of their foot backwards like
that rather than maximizing the ability to create excellent turnover and force production by being
able to push yourself into more of a vertical fashion as you're you're sprinting and able
to really again maximize your turnover rate right because what ends up happening is that if you push
back too much here and end up getting your foot too high back up behind you right closer or above
like the middle part of the butt right and really usain bolt is kind of close to that that position
but that ends up making it so you're not able to turn over your legs as fast i do see a lot
of people that end up losing the position of their spine where their spine starts kind of
leaning forward and when i see that happen that foot ends up becoming above that mid butt
position or mid glute position that ends up being another key mistake that will negatively impact
your ability to run fast right and the ability to really push off with that vertical force and drive
through has a direct correlation to your overall hip flexion and making it so you can get your
hip into or a knee hip into a position where then you could pull back underneath and that ends up
being really the fourth part here of being able to maximize the turnover right so the first one is
the frontside mechanics and being able to create that pull down with the horizontal force
the second part ends up being the posture and the arms and being able to maximize your ability to
maintain that the third one is getting a good vertical push off to be able to really maximize
turnover speed and being able to move your legs fast and then also you know what goes into that is
you know because the third one really branches off for the fourth one is being able to push off
and then being able to synchronize that with being able to then drive that knee up and through to be
able to maximize the position of the knee angle so it's important is being able to really come
all the way through here with the mechanics and the leg to be able to get the knee
to the same height as the hip to then be able to create the extension necessary to pull back down
right so this is a very important point to be able to get to is that 90 90 position within the legs
to then be able to set yourself up to have the proper foot strike and front side mechanics as
you're sprinting so those are some of the top end speed mechanics fundamentals that i think
are critical to help you in improving your speed if you found this video helpful go ahead and click
that thumbs up down below that really helps us out a ton subscribe to the channel if you
haven't already and have any questions comments recommendations go ahead and leave those down
below and i also highly recommend you guys check out some of the links in the description down
below we have a free speed program we have a free speed ebook we also have a regular speed
program like a three month speed program that has everything you'll need to be able to run faster
it's three months i think it's a great rate i think it's 109 right now uh go and check that
out in the description and then we also have more of like a personalized program we have one that's
like 97 dollars per month that also comes with a lot of breakdowns as well so you know you can get
109 for three months with no breakdowns or you can get 97 for one month that comes with a of limited
breakdowns or you could also do custom programming as well i really want to set you guys up to have
as much of the resources necessary for you to be able to succeed so if there's anything more that
we could set up for you or help you out with let us know we'd be happy to do that you can contact
me and with the email down below so as always guys thanks for watching the videos talk to you soon