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alright what's up everyone this is Morey Croson from the performance lab at California and we're
finally getting to do a Asafa Powell breakdown I know this is a little bit long overdue I got
a youtube comment that said why haven't you done a asafa powell breakdown and I thought
you know what that's a hundred percent right I need to do it myself and fell breakdown I know
this is a long overdue I apologize to that or for that still way I hope you are watching this and
I hope you definitely enjoyed so the big thing that we want to talk about though asafa powell
is you know the guy first of all can we look at the size of this guy compared to everybody else
I mean this dude is a freaking monster it's a guy right here in the middle I mean look at the other
guys look like these guys here I mean he's just so much bigger than everybody and but it's still
look at how fast I mean he's the first one to get the first 10 meters there and he's just a
freaking you know he's a machine he's an animal so with that being said let's go ahead and break it
down you'll get the first step 100% here but you know what what stands out here is you know you get
that first set up down there pretty quick you know there's there's people that are not as far as him
and there's also people that got their feet down sooner than he did so you know he does a good job
with kind of maximizing it really his distance and also his timing I mean some some of these guys get
their feet down faster and able to transfer to faster but he definitely takes up a good
amount of distance and as well as his transferring through with the other leg so you just got to be
able to find the right efficiency to that you can definitely be too short with that initial
step you want to be able to take a good-sized step there and then kind of get get your next
step going through one of the things that I would I would say though is he does a really good job
of keeping his feet low you know I see a lot of guys that when they're trying to start they get
too early and getting their feet up towards their body I know we talked about getting that heel up
your butt when you're sprinting but when you're accelerating when you're starting this is a whole
another face top-end speed phase is not the same as your you're starting your acceleration so you
got to be able to at the beginning keep your feet down low closer to your body as you're getting
going and then as you get and what you get to your transition top-end speed that's when you
can really start to open yourself up alright so notice though how how wide he is with his
step so he's really tried to utilize a lot of his momentum everybody like look at how
straight this guy is look at how straight this guy is frustrate this guy is but then look at
how leaned over a soft pallet so he's using a lot of his momentum here to really get himself going
again you know has his hips going a lot over to the side there and compared said to these
other guys that are just not getting very much overall lateral movement in these initial steps
he's doing a really really good job of creating a lot of lateral movement which is is definitely
able to help him and getting going even though he's going a little bit side to side he's using
that extra range of motion to get a better step in his next step all right that's it and then another
big thing that I'd say is look at also how much inside you know knee bed really it's called knee
valgus look at how when he's going through how his knees go in a lot for each one of his steps
and he's doing a good job of really pushing his legs back out he does a little bit more
on that left side where he's really driving then excuse me that knee in and then driving back out
which is again just making it so his leg cycle is longer right so he's making it so he has more time
to create power he's increasing his overall levers which is allowing him to create more power as he's
running okay he's also at least at the beginning his elbows are wide look at how wide those elbows
are a lot of these guys are trying to keep their arms very very close here but look at how wide his
elbows are as he's starting he's really trying to use about the momentum of keeping his elbows
wide to get himself going and then once he gets going you know the big thing that I would say is
that you know these fast guys once they get going there's like a certain level to their ability to
kind of transition and get to the top and speed or just like easy for him to some extent so now
now that he's going he's just working on trying to optimize each one of his movements the best he
can I mean look we talked about some of the things that that you're able to or that were able to talk
about with the the knee up extend pull he's doing a really good job syncing up his his low his lower
body with his upper body so he's really reaching back there with his right arm as he's reaching
back with his right arm he begins to pull and right when he begins the pull or he initiates
first with the leg right so see how is that left leg starts driving through and then after
he starts driving through the left leg then he drives through with his right arm and then as he's
driving through this right arm he's crunching his body to really create a little bit more momentum
there then same thing here reaching back with that left arm and starts to first drive through with
that knee and then as he starts driving through it the need and he starts coming forward with
that left arm which helps them in transitioning through and then if you pay attention down here
with the very bottom and I'm pretty sure you can see this but when if we're looking at the
timing of his feet foot contact right here he's touching the ground boom two three one two four
six point two point three one and he's getting back off the ground at about point four five
so you know spending about 0.14 somewhere between point one three
four point one one five seconds on the ground with each one of the steps okay
very very good by 0.1 it is three frames per second which is very very quick and
then we'll also look at the beginning here where he's spending the boom point
twenty three
the appointed three is about point point O three so he's spending about two frames per
second on the ground there who point to four point three six yeah I mean really
what's amazing with the South all just watching him already because we've done they'd like the
Sashi and Dennis one he is very quick with his feet for how wide he's getting with each one of
the steps point four seven there it's getting back off the ground at point six found four
yeah so now we're getting closer into like four friends at the beginning you know he was basically
it you know right out the get-go he he was right in that like point to second area which is just
really really that's faster than Sachi and Denis who's a wouldn't has a really good acceleration
is a much smaller guy so right from the get-go his friends per second or his timing of his feet which
is elite and very very quick and it's very rare for how much overall distance that he was taking
up he was he was taking up a lot of distance as he was as he was taking off so they'll be able to
be able to do both is definitely a rare thing to be able to achieve but you know what what
these guys are really able to do too and this is something that is you know very very important is
they spend so much time with their feet out in front of them right look at how fast I mean he
doesn't even really get into full extension of his knees he's just as soon as his leg touches
the ground here boom he's just right back off the ground boom just right back off the ground right
he's so quick and making it so when he touches the ground he's right back off he touches the
ground he's right back off it's just amazing job being able to do that and that's just because
of how much range he has in the front part of his body look at how much knee drive he's able to get
extension pull you know he's able to create so much force in all of these muscles that they at
this stage I mean look at how far out in front of them is foot is I mean there's it's so rare
to be able to get your foot out that far in front of you right just being able to if you could take
one thing from this video and it that'd be being able to get your foot a little bit further out
in front of you and then being able to pull back from there that's gonna make you faster right get
your foot all the way out in front of you then be able to pull back and just by you know mastering
that technique also making it so you can create a little bit more length and still have quick
timing out of your acceleration that's gonna be important being able to control your spine
leans out of your starts gonna be important I mean Asafa Powell continue so a lot of really
good stuff about your sprinting just because of how how good he is so yeah hopefully you guys
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