hey what's up everyone morey croson here and today we'll be talking
about how to add more range to your start and 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 line speed we also want to talk about your ability quick
we break down your video let's make you into the quarterback i know you can become
all right so this is really going to just be a continuation of the video we just did the
other day that talked about the amount of time that you're spending on or off the ground when
you're going through the start and in today what we're really going to be talking about
is how to be able to you know create more range of motion within the start when we're going through
the you know first few steps it's really important to be able to get yourself to have the most amount
of range as possible to make it so now you're able to properly transition out of your your
start phase into that drive phase and then into that top end speed phase so you know what ends up
happening here is people end up not being able to achieve very good range of motions a lot of times
because of the positioning within the spine but also because maybe a lack of range of motion and
what they're doing within their legs so i'm going to give you guys a couple examples here we got a
three-point stance as well as a block start obviously we got we're going to primarily be
focusing on usain bolt here but really everybody does this and and where i i probably most commonly
see the issue here is just not having proper internal rotation within the hip so we look to see
you say bolt here see how he has his knee inside of his foot right so that is going to be what's
considered internal rotation of the foot so now you can see how he's almost coming around as his
his foot ends up hitting the ground and he does it a lot here right so see how he's driving forward
and this is where you could really master that low heel recovery right he's kind of dragging that
foot a little bit but really he's getting that full internal rotation of the hip right and really
being able to master that okay we can see that again also with you know a sofa pal here and how
he's doing it uh daniel bailey's doing it as well you can't really see him as good uh in this one
but you could see a little bit better in this one so see how you go through that internal rotation
phase that makes it so now you can get a little bit more extension as you're coming through so you
can see he's getting into that internal rotation and then pulls down and then he's able to get a
lot of extension very very early into the race and that really helps him in being able to get to his
top speed because you don't want to be stuck in the drive phase you want to be patient through it
but you don't want to be stuck in it okay and so and we have an athlete here on the left who has
been able to really get of some great times within the 40 and you can see some of those
same things where you can see how he's able to really get a good amount of internal rotation here
and then you know from there it allows you to be able to pull back with the right amount of force
and so you know what i want to do is show you a couple ways to be able to you know gain a little
bit more internal rotation just in general so you can actually feel how those muscles want to be
active you know feel what that range of motion is like and then you know you just want to practice
this right so as your foot's coming off the ground you can see knee drive right so here it's straight
but then as that knee starts to come up above the knee that's on the ground right so we're looking
here you know everything is straight right there and then once that knee starts to come
up above the knee that's on the ground you can see how there's that internal rotation right there
okay and and this will again it'll allow you to be able to create good extension off of that back
leg it'll make it so then you have enough range to be able to create more force into the ground
with that front legs and then you can see how much extension he's getting here in his third step
right and this is really something that's important for you guys that are struggling
with the acceleration struggling and being able to understand how to get out of the blocks with
the start or struggling to get out of the stance within the 40. we got to be able to understand how
to create more at the hip to then be able to drive into the ground with a large amount of force and
then make it so we can propel ourselves forward correctly and then continue to cycle that and
then as we're doing that start to raise up through the spine right so then as he starts to be able to
cycle correctly here you say bolt starts to raise up starts to raise up starts to raise up but you
can see you know he's still getting a little bit of internal rotation even at these stages right
he's still as he's coming through he's kind of coming around a little bit with his feet you know
not as much as when he started but it is a actual part of the anatomy that you want to be able to
have a good understanding of how to utilize right if you don't know how to use those muscles that
internally rotate which are are really on like the outside part of the hip it's going to make it a
little bit more difficult to be able to really stabilize within the ankle right because those
internal rotators need to be active when you're going through and creating that pull to be able
to create stability a lot of you know range of motion comes within that internal rotation
and a lot of stability comes within those lateral muscles those internal rotator muscles and so
you know when you can have them properly activated it really makes a big difference on the ability to
negate some overly active lateral shifting within the hips you do want to have some lateral shifting
with the hips i'm not saying that you don't want to have that at all you can see here you know
there's definitely lateral action or frontal plane action where we're just moving side to
side okay but we it doesn't want to be too much of that right we see sometimes people are going too
much out of control with those hips it makes it so they're not able to stabilize properly within the
feet and we're talking about hundreds of seconds here right so if you have your hips a little bit
too far you know to the outside as you're shifting so you can see how uh you know when he's landing
he's able to land and control and shift right back forward see how there's not a lot of actual
lateral movement during the landing portion of you know the sprint here okay that's something that
you want to be able to consider because as you're pushing off now we're going to get some lateral
shift right or some frontal plane shift to the other leg as we're going to be able to decelerate
now onto the right leg but there's not a lot of movement here right he's landing and being able
to then push right back off you know into there so what ends up being a difficult thing is if you're
not able to properly stabilize within the hips now you could end up having a lot more action within
that frontal plane a lot of more lateral movement which creates instability within the foot which
makes the ear full contact is longer which makes it so you're not able to cycle your legs through
right so it's all patterns it's all timing it's all being able to establish the rhythm and you've
got to be able to unders understand exactly what that should feel like and what that should look
like in order to make it so you're able to run fast and also be able to get out of your start
properly all right so the great exercise that i think would be able to do this and and there's a
wide variety of different types of bands and really you don't need to have a band i just
like it because it helps in better activating or understanding how to activate those muscles on the
outside part of the hip and make it so you can get better range of motion but essentially all
we're doing here and i'm sitting kind of towards the edge i do want to make sure my my spine's in
a position where you know i'm not like leaned over i'm in a position where i it actually makes sense
for what i'm trying to do within in the sprint you know you could have a little bit of lean in
the spine but really the big thing is i'm pulling off to the side here right so i'm really trying
to create as much internal rotation as i can i do have a little bit of pressure within my hands
and i am aware of where my hip height is i don't want to end up going and and you know allowing my
hip to like pop up like that a lot i want to keep this hip somewhat down so i can get you know good
quality range of motion or there's going to be a little bit of activation on that opposite side
hamstring really establishing internal rotation here right within the leg and then again you don't
need to have the band i'm going to just kind of let that go we could just work on being able to
get this natural internal rotation there i think just by being able to get or achieve the range
you can start to be able to feel the activation within the muscles which will then carry over to