hey what's up everyone morey croson here and today we're going to be going over how to get
faster when we 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 also want to talk about your ability to be quick we break down your video let's make you
into the quarterback i know you can become alright so i'd love to break things down in
the most simplest terms as i possibly can and so what we're going to be going over today is
what are the three ways to get faster right there at the end of the day there's only
really three ways to actually improve your speed and so you have to understand where it is that you
need to be able to actually make improvement in order to you know make the the fastest amount of
you know improvement in the least amount of time that ends up being the goal is
how fast can i get faster okay and so what we're looking at is three things how much time you're
spending on the ground right so as you're cycling through every time your foot hits the ground
how much time does it take for you to then get off the ground typically you know we're wanting to get
point one second or below here the next thing is turnover speed this is essentially how much time
are you spending off the ground okay so how much time is your foot spending on the ground how much
time is your foot spending off the ground this is going to be somewhere between 0.3 to 0.36
kind of depending on your height and the last thing is distance per step and you know this is
going to be different for everybody depending on their height some people want to be getting
more distance per step and some people want to be getting less distance per step more distance
or less distance right so that ends up being based off of your height and when you look at
yourself running you know what are some of the things that you do really well or not so well
and then you can get a better understanding of you know what your distance per step should be
you know typically it's going to be like two and a half yards ish is going to be you know what you
should be doing if you're like six foot but again it's all based kind of off your height and when
you actually watch yourself run so let's get into you know really how to improve in these areas so
let's first get into contact time because you know what i see a lot of is and even when i played what
ended up being the thing was okay i want to get faster okay so in order to get faster you got to
squat more right or you got to jump higher or you got it so the question then becomes right if we're
saying that we need to be able to improve in these three areas how does squatting more come to play
here right or deadlifting more okay like why does that matter right because i'm sure there's a lot
of you guys that are watching this that have heard what i just said right oh you want to run faster
you got to squat more okay or deadlift more or you know you got to hit the weight room or you got to
work on your jumping or whatever the case may be okay and so while that isn't wrong i think that
there wants to be some degree of specificity and understanding so then when we go and we squat more
because what happened to me is that i went and i was running you know four five nine is four six
and i went to squat more and then i started running closer to four six five squat more four
seven right so that ended up not working right because that will not work if you don't implement
the right things because what happened is that i went and i was able to squat more but i also ended
up spending more time on the ground because what happens is that if you end up having a you know
a strong or a foot contact that's good when you squat more you could end up having more knee bend
during foot contact which makes it so the amount of time that i spend on the ground increases okay
so what ends up impacting foot contact time so foot contact time is an issue for you okay if
you're spending more than point one second on the ground okay when you go and do any type of
technical analysis or even when you're landing if you're landing and you notice that your leg is not
really straight your knees not really straight during the actual landing now you know that full
contact time ends up being an important part and what you want to really work on is more plyometric
type movements so those are going to be broad jumps depth jumps balance type drills
depth jump sorry here balance okay and then also just drills to help you to understand when your
foot lands you want to be landing with your leg basically straight the best you can possibly can
keeping that whole leg straight during that foot contact and again you know you want to
watch some of the the top athletes in the world and understand this is a top-end speed
right so we have three different phases we have your start we have your drive
and we have top end speed i've done a few of these videos here recently and the main thing that we
want to talk about here is top end speed i think that if we can get your top end speed really good
then it really sets you up in you know some of these other areas so what we're going over here
now is going to be just top end speed okay so when you're at your top end speed you want to
be landing with your leg as straight as you can and with your foot as close to right underneath
your hip as you possibly can so that means you have great frontside mechanics and straight
great backside mechanics and when you're landing you want to be able to maintain a
lot of stability so when you don't when you land you don't want to end up having a lot of knee bend
right a lot of deceleration to then have to go and accelerate right you want to be able to control
deceleration so it just ends up being more of a rebound rather than a stop and go stop
and go stop and go the more time that you spend you know having to slow yourself down and speed
yourself up then the longer your foot contact's going to be the more you what you want to be
doing is just like rebounding you hit the ground boom bounce right back off bounce right back off
that's how your your foot contact wants to be then we're going to go into turnover speed okay to me
what's most important about being able to turn your legs over is the control of your
hips right so what controls your hips all the muscles of the core so now we have to be able to
and then also hamstrings glutes are technically part of the core but we'll put that in there
as well you know so your hip flexors lateral stabilizers so all these muscles end up being
super important when it comes to how your legs are actually moving right so if you are able to
control your hips and make it so you know your hip flexors are active your hamstrings
are active you know so we'll end up making it so you spend too much time in your turnover
is you know one would be not having very flexible uh hamstrings or very flexible even quads where
you can go and get into immediate knee flexion right where you cycle that leg right back up and
then from there you got to be able to drive your he your leg through and have great hip flexor
strength there to be able to drive your whole leg through and also when you're doing that maintain
you know a very straight position so you don't want to end up going
too much with your knees coming inwards and going into adduction or abduction or internal
rotation external rotation you want to be very very controlled as you're bringing the hips
through and that goes into you know your turnover speed and you also have to be strong in the core
you got to be strong in the posture all those things have to be very very strong okay and so
let's go back to how does these how do these uh potentially help i would say squatting one-legged
squats have a better turnover or a better carryover deadlifting with the lower back it can't
help you just got to be able to keep extension in the low back right because we see people
that will do deadlifts with that are super rounded that's not helping you get fast that's making you
slow down you have to have a great extension you have to have great mobility in that lower back
and that because when you're running what ends up making it so you have a poor ability to turn over
your legs is an inability to have good flexibility within your lower back or the inability to extend
and then flex within your lower back most people do not have an issue with flexing their spine
right we're all sitting down we're always in this in effect in a flexed position all the time and
so they mostly have an issue with extending the spine so one leg needs to be able to extend and
really be able to get a strong push off right and that again goes into like the plyometrics
and things like that and so they have to be able to get great extension to then be able to you know
drive the leg through to be able to generate a good amount of uh power forward right because
you have to be able to it's a push and pull it's a yin and yang that's how you generate force you
have to be able to you know really push and pull with a lot of strength there right so you have to
push off the ground right and then be able to go pull yourself back forward so you can push back
off the ground with a lot of force again okay and so the more effective you're able to push and pull
is going to go into you know some of the this is where you could build that up in in the weight
room is how well you're able to push the ball now when you utilize that it has to transfer
over into how you're moving into the way that's the most effective right so you can't be doing
uh you know you can't have a lot of push pull you know activation here and then that translate into
way too long of turnover speed times right or way too long for contact times you have to be able to
be very efficient in how your legs turning over but if you don't have the necessary amount of
you know strength to be able to really generate a lot of force off the ground or force into the
ground then that's where you need to start okay is being able to generate the force then once
you are able to build that now you could utilize that in improving your your speed training okay
or improving your turnover speed and getting some of those hundreds of a second you know
a little bit faster but you know you want to be able to you know because there's some people that
are you know younger athletes that could just work more on turnover speed and then develop this later
there are some people that are already very developed with their you know older athletes
are already very strong and they need to start to put more of a emphasis on you know turnover speed
so with younger athletes a lot of times you know we'll spend time doing both but i put a little
bit more of an emphasis on building their strength right i'm not doing a ton of deadlifts and stuff
like that yet but i'm trying to build up just basic strength and then utilizing that to then
implement back into these two areas or you can go and you know if you're already really strong
now you just you almost maintain your strength and be able to then put that into improved turnover
speed all right so that ends up being the main thing that you want to be able to understand is
how can you use your strength to actually help you get faster and going into some of these mechanics
ends up being critical to be able to do that all right the last thing is going to be the distance
per step this ends up being super important when it comes to really maximizing each step
and obviously you know how much distance we are actually getting as we're running the most
common thing that i see is people are just like too rapid fire with their feet right so they're
just not picking up very much distance per step they're very quick and short and not actually
really maximizing their frontside mechanics right and don't have great posture a lot of times those
people they have fast turnover speed and okay for contact time right and they're just end up
going really really quick with their legs i made a video about crossing over a lot of them will
end up crossing over as well um and and again just have a real focus on turning over really
quickly but actually don't go anywhere fast right so they're moving their legs fast but
aren't picking up very much distance which ends up really making a big difference when it comes to
you know how to get faster right how do you really end up being a top tier sprinter you
got to be able to really maximize those front side mechanics and pick up a lot of distance
per step i talked a little bit about it before about 2.5 yards is going to be a good you know
general place for you to be at um you know again per step comes out to be like 2.2 ish meters
so that ends up being about where you can where you're going to be
it's going to be different though depending on how tall you are what some of your anthropometrics are
right so like how long your legs how long your limbs all that stuff ends up ends up being making
a big difference so you know two main things i would look at when it comes to distance per step
you know is are you really turning your legs over quickly and not going you know anywhere fast so
you can go and look at you know if you're running the 100 on the 40 you know yard dash 60 yard dash
or even 60 meter you could look at a few different athletes and see okay this is where you know a lot
of them are uh when it comes to you know when they run like the 40 yard dash this is how much
distance they're able to or how many steps right somebody that's your same height maybe let's say
510 go find somebody that ran a good 40 yard dash that's 510 see how many steps that he took
or somebody that ran the 100 meter you know maybe at six one see how many steps he took so that'll
be a good way to for you to understand where you should be at um within that that same distance
okay and and that will then give you the reference of like okay am i you know not picking up enough
distance per step a lot of people suffer from this i suffer from this as well or is are you
do you have really long strides and need to work on your turnover and your full contact time
that's something that we'll see a lot too it's not like i don't see that but you know just again
from a priority perspective or or like the most common mistake i see is this one there will be
people that will struggle with you know picking up too much distance per step on on on each one
of their strides and are really spending too much time on the ground uh and too much time with their
turnover so it's different for everybody but this is really how to get faster right let's really
break it down make it as simple as possible obviously this doesn't look super simple when
you're looking at it from the end but hopefully you were able to follow me through all that and
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this information i think ends up being vital when it comes to actually understanding how you can get
faster and doing it as quickly as you possibly can so thanks for watching and we'll talk to you soon