hey what's up everyone morey croson here from the performance app and today I'm gonna be going over
the transition phase I've been putting together this series where we went over the first three
steps and the first five steps and today like I said we'll be doing the transition and really it's
gonna be steps 5 through about 12 and what i'm doing here is i'm starting on step number five
when when you're actually touching the ground up then first thing that i'd say is when you want to
be touching the ground here you really want to be pulling back i mean some important parts are
to be able to keep your heels off the ground right i'm doing that but part of me goes in a sense ii
I push out towards the ground I really need to be keeping a little bit more dorsiflexion not
going outside too much as I'm actually stepping and then also you want to be coming straight
forward and through so you can see right here as I'm transitioning through you can see it better
on this side I'm coming around a little bit as I'm I'm actually cycling through with this leg so then
as my leg actually touches the ground it touches the ground a little bit more on the outside part
of your foot you really want to be primarily on the balls of your feet as you're going through
this stage of the run and really should be having most of your weight that's touching
the ground touching the ground straight down so yeah my weight right now is going to the outside
I'm pushing a lot to the outside on each one of the steps this makes it so my overall ability to
pick up as much ground is gonna be a little bit wasted because you know I'm not going downwards
and coming this way I'm going laterally and touching like that so now my weight is going to
be pushing myself this way and in this way rather than being able to maximize going straight ahead
okay so that's gonna be really important making sure that you're able to when you're touching the
ground you're touching the ground pushing down and like that and then when you're pushing off
you want to be able to maximize the ability to push straight off obviously we're never gonna
be able to you know probably do it 100% we're not biotic and are actually running but I think
that ends up being a lot of what the goal is here in order to maximize your efficiency on each one
of the steps good big thing is as you're going through you want to have a slow improvement in
your overall spine height you don't want to end up standing up a little bit to straighten something
that that definitely was a building over a period of time right you don't want to one of my habits
that I had to break was standing up really early and being able to go through these Sprint's in
slow motion gave me the opportunity to be able to look at myself and see that that was happening and
being able to adjust that okay another big thing is you want to be pushing off with your foot not
too far back behind you here this is really right on the edge of one of my foots getting
too far back behind me I'm still able to drive my leg through but what happens is that when you
push off with your legs so far back here you have more of a propensity to when you touch the ground
you're gonna touch the ground with your foot a little bit more straight rather than or heel
really more on the ground and your your knee and foot right not underneath you two right and now
it's gonna be position where you're gonna have a longer contact time right if your heels down
if your knees bent if your foots out in front of you now your foot contact time is gonna end up
just being a lot longer okay so you really want to be able to make that time up the best that
you can so you don't want to spend a lot of time when your foots landing out in front of you you
know by a lot right yeah it's obvious that your foots going to blend a little bit out in front
of you but if it's too much then that impacts the contact time okay as we're going through here we
could see that we're gonna be into step 10 here you can see a little bit straighter a little bit
more balls the knees silk trying to plaintiff ice a little bit but starting to stand up once you're
getting to start into step 10 right starting to optimize your spine position here and each one of
these steps and really starting to get into your ability to open up once you're getting into step
12 maybe and 15 you know you really should be starting to open up especially more as like a
football player I'm going from or that type of speed being able to run the 40 and really being
able to open up a lot at 15 20 yards so I could run by somebody as a receiver and so right here
I'm really trying to pick up as much ground as I can still though you could see me landing on
the outside part of our foot and then look at them how unstable my ankle immediately gets so
right here you really got to be able to keep a lot of stability within your ankles and doing a
lot of dorsiflexion a lot of quick landing type of exercises will help you and building any up
type of stability like this up if you have that that issue my right ankle is something that I've
sprained a few times recently so it's definitely been something I've been trying to build up and
you can see how that's impacting my landing on each one of these steps down slowing down but you
know that's a big part of your overall right all right so that's going over the transition phase
here today I hope that that made some more sense to you again when we do these breakdowns when you
do these zoom sessions we can go more in depth about how you can improve your sprinting after
each time you sprint we give you some feedback right away everybody that's been doing it really
liked it I hope the people that that you know have been watching these videos they've been
learning a lot about that the first three steps the first five steps now we're going
into the transition phase and you know can better utilize that in your actual sprinting
game and improve your ability to go through your start to your transition then the next thing will
obviously go into the top-end speed all right if you guys have any questions we'll talk soon