so we'll go ahead and hop right into it here on the left we have just his start uh you know from
the side it's a slow motion view and then on the right we have his uh you know actual 958 run so
we'll go ahead and get started here with the you know first action and what really stands out to me
and i know you really can't see it from this view but he does really have a lot of range of
motion of like you can see how close his knees come together and he actually really crosses
that midline as he's taking that step so that knee right there that front knee is coming across and
then going out and so there's really a good amount of action that's happening there he's landing at
about .63 okay we're going to go ahead and time it as always and then he's back off you know i
said that he's back off about eight one right just because i guess it's i guess it's about about .80
right so it's about 0.17 on that first step and this is important because i see so many people
that are you know in that 5 10 uh to you know maybe even lower five nine and you know maybe
under six one six two and really having a hard time getting that front foot off the ground right
this comes with the 40 this comes in the block start so you've got to be quick at being able
to get that foot really off the ground you know he's 6'5 so you know if anything he could spend a
little bit more time on the ground with that first step you can see he's very very quick and you know
getting off and i do want to say one thing real quick you know i see people all the time kind of
uh you know going and talk bad about tyson gay start but he ran at 9.69 so i really can't see you
really can't sit there and say too much about how you know usain bolt start is way more superior to
tyson gay start just based off of uh results right i mean you know there anybody if you run 969
you're one of the best in the world period so um tyson gay is not doing things wrong with his start
anyway we'll go back to uh usain bolt here and we'll take a look at that first step and you can
see you know what really allows him to have a lot of success is the change here in the hips right
so you can see as he's going here he's really driving his hips all the way forward and through
getting his spine all the way up right so what i commonly see and what tyson gay you know the
thing that that most people say tyson gay is doing incorrectly here is leaving those hips
behind and that really ends up you know making it a little bit more difficult for him to get through
his start right and and i would say that that is something that a lot of people can't improve on is
being able to get the hips through right and being able to make sure that you're able you're getting
your spine to slightly come upwards right if you end up having too much weight going forward with
your spine and letting your hips go back too much that makes it harder for you to get into
your drive phase and really get out of your surface right and so you know while right here
again we could see you know tyson gates a little bit lower with his spine he does really do a
great job of still being able to utilize his hips because of the range of motion that he has within
his hips right so that's why he's still able to get a lot of distance here on on his steps right
so that ends up being the difference it's like if your hips are so far back that you're really not
getting any distance that's really going to impact your ability to get to your top speed all right
so now we'll go this second step here you can see where usain bolt's really landing
on the inside part of the foot and really on his toe to make it so he's landing here 0.867
and he's back off i would say you know maybe .01 ish you know he's about to be off right there i
think he was pretty far off there you know 0.02 somewhere in there so that's gonna end up being
you know at the most point one six uh if it's at 0.02 right so he went from 0.17 to 0.16 on that
second step and then immediately you know here he's landing again i think he's probably about
point one two there right because he's still not all the way landed right there but here i think
he's been landed for you know maybe a hundredth of a second or so but he's right back off the ground
at you know at that point you know .33 you know maybe you could maybe say um you know two three
or two four somewhere in there point is he's i get 1.12 right by his third step he's already at 0.12
in terms of his foot contact time right he he's really not too far after after that he's about
to be off the ground right you know it's just his toe that isn't touching the ground right there so
um you know a lot i know a lot of these get into very very particular numbers which i like you know
i want to understand it now i want to understand the the keys to being able to run faster so you
have to be able to look at the mechanics and i trust me i watch a lot of these videos watch
a lot of this film which is why i'm giving the numbers that i am because um you know i've seen
the difference between when you're landing and not landing and pushing off and about
how much time period that takes but what really helps him in being able to get
to having such quick foot position or foot push off is you know how much flexibility he has within
his toes right he's just not you know wasting too much time with this landing i see a lot of guys
that end up getting their heels really close to the ground here as they're landing and then that
takes a lot of time to be able to then push right back off so you know if you're looking to get
faster quickly a lot of you guys need to be able to improve toe range of motion and and
really ankle dorsiflexion right because there's such a huge focus um in my opinion on uh squat
strength deadlift strength you know hip strength in general and that is important
you need to have you know strong hips but i think that there is a lack of really
putting a focus on toe flexion right like what i just said and ankle dorsiflexion okay those end up
being the key parts of being able to improve your speed quickly in my opinion i think there's more
people that have an issue with toe flexion and dorsiflexion of the ankle than there are that have
weakness within their hips and then you know then it goes into applying it so we'll get further into
it you know we could see how strong he is through this drive phase here right and and you know this
is where i think competition really breeds greatness right because here you're gonna see
that you know usain bolt is really just trying to stay out in front of tyson gay tyson gays really
trying to be able to get out in front of usain bolt you know um there it ends up just being this
push back between these two guys to really be able to get their fastest start you know you
can even say yourself apollo is up there um doing the same thing you know really pushing these guys
to be able to run faster right so you know by them being having to compete against themselves
themselves or each other it's really bringing out the the best competition i think in them and
the best performance in them so uh and i would say that those guys would even probably agree you know
like usain bolt probably wouldn't run this 958 if he wasn't running right next to tyson gay and
the sofa powell as he's going through it right those guys pushed him to help him get there so
you can see as he's getting through that drive phase though he's staying patient staying patient
staying patient even though he's getting good range because i i see this mistake as well right
let's see how many steps he's he's got going here one two three four five six seven eight nine 10
11 12 13 14 right 14th step is when he he looks up okay a lot of guys run their 40s i mean especially
if you're 50 if you're 6'5 he probably runs his 40 in about 19 to 20 steps right so he's probably
about 30 yards ish down you know somewhere between 25 and 30 yards before he lifts up his head right
uh which is a long time you know that's that's staying patient for sure in your drive phase
okay and then once he's at his top speed you know this is where he can really excel this is where he
separates right because here they're still all pretty close but now is when he really starts
to be able to open up and really show why he is you know the best in the world so you know when
he's opening up again you know we'll go and break these numbers down we've done it many times before
well let's look to see where he's landing you know he's landing a little bit more on the outside part
of his foot there and you know this goes into his specific mechanics right because um you know
i know there's some different techniques out there sprinting techniques out there that talk about you
know wanting to you know maybe shift your shoulder side to side because this is how usain bolt does
it um or you know teaching certain hand gestures because this is how usain bolt does it um this
goes into what makes him successful right oh you have to look at all parts you can't just look at
oh he moves his shoulders like this you should also move your shoulders like this because if
you move your shoulders side to side a lot but you're landing on the inside part of your foot
that's going to really have a negative impact on your ability to run fast right he's landing a lot
more on the outside part of his foot right and then he goes from there and then transitions his
weight into the inside part of his foot so let's see he's landing at about i would say 0.98 you
know he still hasn't hit there yet so i'm going to say 0.98 is when he his foot's about to land
okay he transfers his weight to his inside and then he's pushing back off
again you know a little bit later than that so we're gonna say oh seven so we're gonna go about
you know he's at about a .09 for contact time there okay and then from 0.07 he goes back and
touches the ground you know that's pretty pretty good there i think about 0.43 okay so we're at
0.36 in terms of his turnover time okay and i think as he gets going he has a little bit longer
um turnover time time spent off the ground and then a little bit quicker for contact time because
we've seen them as low as 0.08 on the for contact time and then we've seen it as much as 0.38
on his turnover time so it just kind of depends on on which part of the run we end up looking at but
and that's on the right leg let's take a look at the left leg here so you can see the left leg is
a lot more effective right and and we all know he has scoliosis right so that goes into it as well
right he had scoliosis um really as a kid and so he had to to kind of figure out a
running technique that would work around having a crooked spine right so you have to understand
again why he runs the way that he runs you're not going to run like usain bolt runs you're not going
to run like tyson gay runs yeah we want to be able to implement some of the same techniques that they
do to be able to be successful but you know to try to 100 emulate an exact style that is outside of
your style is not going to be successful you have to understand what is going to be unique to you
and how can you achieve some of these key numbers like when i focus on trying to improve my own
sprinting i want to be able to focus on okay this is the amount of time that i need to be spending
on the ground on my first step you know 0.17 is what usain bolt does i can get to 0.17 second
set point one six is what you say both does i can get to point one six and so then i really try to
master how to go from point one seven point one six point one two uh within the point first five
steps getting to a point one one contact time okay that's what my focus is on how i get that you know
i get used ideas from uh you know tyson gay usain bolt uh justin gatlin christian coleman i use all
of that information to help me in being able to see which ideas work felt well for my sprinting
technique to be able to achieve that but i'm not just going to try to watch you know usain bolt
run and then try to run like you say well i'm not 6'5 i don't have the same anthropometrics i don't
have a scoliosis in my spine at least not that i know of not bad enough for me to have to have it
diagnosed um you know at the end of the day like 97 percent of people have scoliosis or something
like that some degrees of scoliosis varying degrees you know his was obviously pretty bad
which is why he had to go to the doctor but um you know let's go back to this for contact time 0.667
is when his foot hits and then he's off you know somewhere between there so let's go seven five
yeah so that's again 0.09 right and so from seven five yeah seven five he goes and touches again
a little bit after that right so we're looking at probably about point one one ish
which would be 0.36 again okay so we're looking at a pretty consistent here 0.09 foot contact time
a pretty consistent .36 turnover time um and you can see how much time he spends in his front side
you know like he really reaches out with his legs there look at how straight his legs are when he's
hitting the ground right and then you know that's what makes it look like he's running so smoothly
is because he's getting his legs out in front so well right like that's that's the key the end of
the day we've talked about this a ton of times look at look at he gets that leg out in front
and then he's holding that for a whole frame you know like that's 0.167 0.2 right like he's really
reaching out there and landing so in this position he's just getting his his body to be able to
get to a spot where now because his foot's so far out in front like he needs to get his body
around to be able to land and then transition off very quickly right and that ends up being the key
to the game that's what makes him look so smooth when he's running and it's really beautiful to see
i love i love watching him run so as always guys thanks for watching this video this should be able
to provide a lot of context a lot of information for you definitely a lot better than the one i
did in 2017 so if you liked it go and click that thumbs up down below subscribe the channel if you