hey what's up everyone morey croson and today we're going to be talking about a key part of
the lake cycle when it comes to improving top end speed and we're going to start the video right now
okay so as many of you guys know i am preparing for the usa track and field masters event here in
about a month or so and you know as i'm going through one of the big things that obviously
is super important to me is be able to look at my form and see you know where in my technique can i
make improvements to be able to really maximize my top speed so this ends up being a big part of
really the late cycle as well as your for contact time so the leg cycles when your foot is off the
ground and then the you know time your the foot is actually on the ground and up going more into
the full contact time it's kind of a combination of both and what we're going to do here is we're
just going to compare fred kerley here with myself right curly is a little bit taller than me but you
know he's somebody that i recently did a breakdown on and i just wanted to be able to utilize
his film and i really always talk about this where it's super important to analyze what it is that
you're doing in comparison to some of the top guys in order to really get a really good understanding
of what it is to improve and how you can make that improvement now what we're going to be going over
today is going to be some hypothesis on how i can improve i don't know for sure what's going
to end up making the biggest difference but you know there's going to be a few different things
that will go over here in the video so we can see with my own sprinting here the big thing that i
want to be able to work on is you know we watch fred kerley and we're going to go into the same
the same step so you can see he gets a good solid knee knee drive right and i think our knee drive
ends up being the about the same height i did take this from a little bit wider view
so it ends up not being as clear but we can see that as i go and extend i just don't get as much
overall extension and then more importantly as i'm going extending out i'm not getting a good
a very good pull underneath me so my foot isn't really creating very much force into the ground
okay and this ends up being a big thing right at the end of the day we all know that being able to
really maximize force production into the ground is something critical when it comes to you know
maximizing top end speed and if we look at for curly and how he does you can see how he's doing
a much better job of getting full extension and then is really hitting the ground with a
lot straighter leg and that ends up just being a greater lever into the ground so even though he's
taller than me um you know being able to match this no matter what your height is is going to be
a critical part of being able to actually improve your speed so one of the big things to me that
i need to be able to work on is just general flexibility within the hamstrings right and being
able to really create a longer lever to be able to pull down into i think will help me in being able
to generate more force into the ground the other big thing is going to be understanding how to
generate force into the ground and being able to better stabilize that force because what happens
here is that when i land i really go into a lot of knee bend there right and you can see that when
curly lands he's able to maintain a little bit more of an upright position and that that spine so
he's able to absorb the force a little bit better so that when he presses off he's not having to
really go too much of a up and down movement pattern right so what happens with me
is that when my leg hits the ground i really end up bending that knee a good amount which
causes my hips to be able to sink down more into it right when my knee goes
my when my knees bend my whole body obviously gets is not as tall i'd be taller if my legs were
more straight right and so that ends up impacting the hip height and the hip position and how
my ability to maximize the turnover can be optimized right so what that means is when i'm
i'm pushing off the ground here and and going through my leg cycle if i can do a better job
of maintaining a better height within my hips now when my foot hits the ground i will have a
better opportunity to be able to straighten out my legs when my foot's hitting the ground right
but right now because my legs are not absorbing force very well into the ground my hips sink right
and because my hips sink now i'm not able to get the same type of reach and pull and have the same
height with my hips as i'm doing that okay and so those those two end up playing into each other so
when i go and absorb that force if my knees end up bending too much i'm not able to absorb that
force very well my hips drop right if my hips drop that's going to impact when my next stride comes
through how well i'm going to be able to generate a nice pull where i'm able to fully optimize the
extension within that leg and therefore the force production within that leg okay
and that's where i think a lot of it goes into the drive phase right in the top and speed phase and
how you're able to create an angle where you're slowly rising yourself up and getting yourself in
the position where you are very upright in your sprinting form and certain sprinting position
but i also think it ends up going into flexibility so you know when we get into this position if we
don't have the right amount of flexibility within the hamstring the lower back the hip flexors
then we're going to end up having to land and just end up being in a little more of a stiff
and limited range of motion position right but if we have enough flexibility in combination with the
right amount of power and strength then we're going to be able to really pull with a little
bit more range here right and be able to create a little bit more straightening within the leg
which will make us then we can pull and get the foot a little bit more underneath us
right and land with a little bit more straight leg position and when we can land with that leg
in a little bit more straight position that's just going to make it so that when when our foot hits
the ground we'll be able to better absorb it and also be able to create more force when our
foot comes into the ground so you know that ends up being a critical part of being able to really
master your top end speed here and if you're struggling with this what are some of the key
things that we want to be able to look at one is going to be the drive phase like i talked about
really the drive and the start but more so drive face 2 is going to be your overall flexibility
right and then 3 is going to be power the reason i say 3 is power because most sprinters have plenty
of power plenty of strength um you know and i think i really have enough power enough strength
i might need to be able to work on a little bit more of that upper hamstring but for the most part
i think i have that i think what i'm missing is going to be the flexibility and that drive phase
right um there's some people that might end up really needing more power production overall in a
variety of different ranges of motion but you know having the right flexibility and range of motion
to go with the power ends up being an important part so these end up being you know something that
uh kind of go off of each other but i think a lot of people because you know a lot of guys are
able to deadlift a good amount of weight and it's quite a good amount of weight that are sprinting
you know i think that it ends up being not so much about strength but it's the range of motion within
your strength producing patterns that really makes it so you can really optimize your
forced production so uh yeah as always guys thanks for watching the video here if you
like the information and got a lot out of it go ahead and click that thumbs up down below
subscribe the channel found already have any questions comments recommendations you
can leave those down below the big thing that i have been pushing right now is going to be the
zoom session just because i think it's going to be hugely beneficial for you to be able to
really ask any type of questions that you might have about your sprinting form and then also give
us the opportunity to look over your sprinting form together whether it ends up being the start
the drive phase the top end speed phase you know i really spend a lot of time looking at
sprinters and what ends up being a critical part when it comes to matching your technique and so
you know by sending in the video what i'll do is be able to take a look at it compare
it with some of the top sprinters the guys that are around your height around your size or have
about your same technique and then we'll be able to actually go over what are going to be the
critical parts to be able to actually fix and i think this is going to be hugely valuable for you
to be able to really understand what is it that you want to be able to improve in order to run
faster and that's really the name of the game here guys i want to help you in improving your
speed the more people that can help improve their speed the better off it's going to be
from my perspective from your perspective you know everybody's going to end up benefiting and so i'm
really committed to being able to help you in improving so you know definitely check out that
link down below in order to get access to our zoom session or you can check out some of the other
options we have down below as well as always guys thanks for watching and we'll talk to you soon