hey what's up everyone morey croson here and today we're going to be going over the
five things you must do in order to create the most amount of force in the ground when
sprinting and we'll 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 lines
we also want to talk about your ability to be quick we break down your video let's make
you into the quarterback i know you can become alright so this is something we've talked about
in the past where you know it's super important when it comes to sprinting and being able to run
faster and faster speed so you've got to be able to maximize how much force you're able to generate
into the ground on each individual step and so what i wanted to do today is really go into what
are five main parts of your sprinting mechanics that will end up making it so you can create that
force down into the ground and you know i think the best person to be able to really watch when
it comes to understanding this is the person that is able to do it at the highest level and that's
usain bolt nobody's able to create more force into the ground than him when sprinting which is why he
is the fastest human ever so um you know big thing that i would say is the first part of being able
to really you know maximize your force production and i do want to say it wants to be a vertical
and a horizontal force it doesn't want to just be straight down it's going to be you know both
a vertical action which is up and down and then also horizontal which is side to side it's more
vertical but there is horizontal action as well and so the first thing that comes into play here
is how much height you're actually getting when you are you know sprinting so you can see you say
bolt here is pushing off and he is getting pretty high up off the ground you know it's not like he
is staying you know straight um horizontal here he is is getting an actual vertical force off
the ground right he has to reach down towards the ground as he's sprinting through here in order to
actually hit the ground so the point being is that as you push off you do want to be pushing yourself
upwards here it's and the second part is going to be having full range of motion within the legs so
you know as you're going through here and and this is a common thing that i'll see in and there ends
up really being three different parts of you know what will happen and one of them could be limiting
the knee height right not being able to get the knee all the way up or the other part would be
limiting the extension of the leg as it's coming through so you want to be able to really maximize
the range of motion we'll see you know how you say bolt has such a full range of motion here
how he brings that leg all the way up he's bringing that heel up towards the butt we've
talked about the leg cycle a lot of times but he brings that leg all the way up towards his butt
and then from there is able to drive that knee right up and through and then extend the leg let
me bracket up a little bit so you can see how he's getting that leg all the way out into extension
drives the knees up extends pulls the leg through cycles the leg you know bends the knee and brings
that foot back behind him and then goes through that next step you know just time and time again
is able to really maximize the range of motion so if you've limited in your range of motion within
the legs it's going to impact how much force you can generate into the ground so first thing make
sure you're getting vertical action second thing full range of motion and the third thing is going
to be really pulling that leg back and down so then you can generate more of a vertical
and horizontal force when we're sprinting you know you talked about it's really about maximizing all
of the force production possible right really maximizing the newtons in terms of you know
that's how they calculate force and these guys are are creating upwards of like 2 800 maybe even a 3
000 you know newtons of force um and you know as they're going through what ends up being important
is not you know and about 25 of them 2500 of them at least for usain bolt is going to be vertical
force right and then the rest is going to be more of like a horizontal
force so you know there ends up being a again a large amount of force being put down on the ground
and in order to make it so it's horizontal you can see the leg is moving horizontally here
right and so it ends up being an action where you're taking a horizontal force right because
of how the leg's swinging right and and then taking it and putting it into a vertical action
right because he's pushing back up off the ground and so when he's pushing he's got to get
that heel to be straight up so then he's able to really transition that leg right through
right it doesn't want to be a push back right i see this mistake a lot where people will push
back with their feet right and that ends up really losing the force production you want to be able
to immediately drive the leg through you do want to be able to get that full extension full cycle
you know i'm going to make a video as well that will probably go into more of the mistakes that
can be made when it comes to you know sprinting and and how people end up you know not correctly
going through the full you know extension the full flexion and what that looks like but for here you
know going into what you need to be doing just make sure you're pulling that leg straight up to
make sure you get full extension and then drive that knee through because now you'll have the
range to be able to get that leg out in front this is a common mistake that we'll see is that as that
leg comes out in front people will go and and be really limited and they'll just kind of push
straight down into the ground that's i'm gonna quickly interrupt this video just to say if you
like the information go and click that thumbs up subscribe down below and we'll hop right back into
it you know what i don't want you to end up having the mistake of and i've seen this as well is
really thinking oh i need to be able to generate more force in the ground i need to just like
stomp hard on into the ground and it's not about that the two things that will end up happening
if you try to just like put a lot of force into the ground well you'll take away the two things
we just talked about you won't be able to get as much vertical force or i mean uh vertical push off
right you won't get as much height off the ground and then you also won't be able to get a full leg
range of motion so it's not about really forcing yourself to put a lot of force into the ground or
trying to you know be really strong with that part of it that's going to be kind of a natural
occurrence by you having that vertical push off you having the full range of motion you having the
you know correct leg swing with your front side mechanics and bringing that foot back and down
as you're hitting hitting the ground right all those things end up being important part now
the last two are going to be a little bit more you know easy they're obvious but you know number four
is going to be just having the necessary strength right you have to be strong within that that lower
core the transverse abdominis is something that is really important when it comes to strength and and
force production because that ends up being a key part of stabilizing the hip and so if your hips
are like are not stable then you're not going to be able to generate the same amount of force and
have the same amount of strength overall within your body you know you got to be strong within
the quads within the hamstrings within the cap you know every part of your lower half especially has
to be strong but your upper half has to be strong as well because a lot of your you know body comes
from you know a lot of your momentum comes from pumping your arms and things like that so
you have to be strong right you have to be powerful you're not going to be able to
you know put upwards of 3000 newtons of force into the ground if you're only you know squatting
200 pounds right you just have to be able to you know lift a lot of weight be a very strong person
and then the other part of that the opposite part of that i guess is you got to be able
to stabilize right so this is number five is when your foot hits the ground you know you can't have
a ton of extra action when your foot is going you have to be able to land with that knee straight
right see how extended he is and then he's able to just transition right back off he's not you know
spending a lot of time bending his knee right he didn't have to spend a lot of time absorbing there
he's just able to transition right off the ground right so you have to be able to
create the strength within the body but a big part of being able to create the strength is also
being able to absorb it when your foot actually hits the ground so so those two things end up
being super important when it comes to you know being able to run fast really all five of those
things are critical right you have to have all fives not like you can you know oh yeah you have
a good enough balance right no another part of that ends up being balance about being able to
absorb being able to balance being able to control you know all those things are critical within the
lower leg and it's not like if you are good there then you don't need to be able to be strong right
you know you have to be strong you have to be able to generate the force and you have to be
able to control that force and that ends up being a big thing with like pitchers and stuff like that
too quarterbacks you know if you're older to throw the ball harder you have to be able to
strengthen your deceleration muscles same type of thing here if you guys want to be able to
run faster you have to be able to decelerate as well i don't think there's enough focus put on
deceleration training when it comes to sprinting because you know that ends up being a big part of
what helps you and being able to run faster is how much can you slow down how much can you control
and so you know again those end up being the five things again i'll go over them it's one being able
to get a vertical push off it's two having full range of motion within your legs is three making
sure that you're pulling that leg back and down so you're landing right underneath you your foot
wants to be landing basically directly underneath your body when you're sprinting uh number four
ends up being just being able to really have a lot of natural strength and power within the legs and
number five is being able to control and stabilize and balance to be able to actually control that
power as your foot's hitting the ground so as always if you like the information go and click
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some of the things that we do in terms of programs we do have breakdowns that we do as well just
like this we'll go in slow down show you exactly what it is that you need to work on within your
sprinting we'll send you over drills exercises anything like that i highly highly recommend
that we do have some great deals going on in a few different parts of you know our overall
plethora of um offers that we have for you guys so always trying to help you guys out any way
that we can i would recommend checking out those breakdowns or checking out the program you know
those will both be very very beneficial for you but at the end of the day we're trying to
help as many people get faster as possible so hopefully you like this video subscribe
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