hey what's up everyone morey croson here and today we're going to be doing a breakdown on
kailyn barnes 40 yard dash he's the fastest defensive player in the history of the nfl
combine so i'm really excited about doing this breakdown and we'll start it right now
this is the newest edition of the performance reach your individual goals you don't want to
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we break down your video let's make you into the quarterback i know you can become
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you can leave those down below we're gonna hop into it all right so kalyn barnes here
is 511 and a half and he's 183 pounds and you know really was did an excellent job from the get-go in
terms of his start and being able to pick a lot of distance per step and really you know to me
i almost feel like he could do some great things in you know the olympic track and field and you
know pursuing more of that if it doesn't end up working out you know for him in the uh you know
nfl just because of how much you know he's so good at staying down for a long period of time
he's i still feel like he was building speed even when he got into you know the the 30 40 yard mark
where he could have continued to you know accelerate so you know big thing here is a lot of
the same fundamentals that we talk about right we don't want to have very much wasted motion
from you know that initial takeoff you got to be able to really get a lot more horizontal movement
overall you know you don't want to end up bringing that that back foot too high up you want to be
driving that knee out in front you also want to make sure that you're nice and stable onto that
front foot look how high he is with that front heel as he's getting himself loaded right so now
he could really explode off and be able to pick up a good amount of distance there and you could also
see based off of where his hands are you know he's really not too far back with his feet you
know he's pretty far out in front he's got that head way below the hips he's got a nice you know
spine position overall and now from here really gets a lot of extension in the back right it's
very flexed and gets a lot of extension in the back out in front lands here at point seven three
and is off the ground at point nine right so that's a point one seven foot contact time we
see that time and time again that ends up being really important oh he's wearing black cleats
so it's gonna be a little bit harder to see this looks like he hits on the second one at point one
right in there sorry one point zero and that's important just to see you know how much time
off the ground he has right so he pushes off the ground here at that point nine and then
he touches back down with that other put foot at 1.0 so he spends 0.1 seconds off the ground there
and i've realized that ends up being an important thing there's a lot of people that
will push off here and immediately touch back with the ground on that second step you want to be able
to pick up some distance that's what helps him get to you know that really four yards within five
steps and then also the seven yards within ten steps okay and so then he's touching down at one
and he's back off at one three you know about one three typically we say we want this to be about
1.14 and it seems to be you know right at that area you might still have a little bit of a foot
on onto the ground there but he's about to be off so you know he's about that .14 on the second step
and then hits down at 1-2 and is off at 1.33 right so he's already you know within those
three first three steps he's already at a .11 for contact time so he's not spending very much time
on the ground at all he's very very quick and that's when i when i say you know you want to
be really quick out of the get-go that's what i mean you don't want to be spending a lot of time
on the ground here i see a lot of people make the mistake where they're just spending so much time
on the ground to really you know be able to build themselves up to be able to push off right there
ends up being too much of a focus on pushing off you know at these beginning steps instead of
you know really being able to optimize that land and really generate good amount of force
into the ground right so it makes it so he can generate or be quick here is that as soon as he's
pushing off he has that good heel recovery that low heel recovery gets that foot out in front
right and then from there he doesn't end up over extending right you want to be able to keep that
foot really you know not even with the knee but a little bit behind so you can see that shin angle
is slightly behind i would even say you know you might have over extended here a little bit
you know it might be better to be able to keep that more underneath you there
uh but you know that it obviously worked out for him so it's different for everybody you know kind
of just depends on what ends up being your strong suit right he's very strong on his feet but you
can see where he's landing right he's landing with that knee bend and that's what ends up being super
important you got to have a good quality knee bend when you're landing here in order to make
it so you know you are able to get a good amount of horizontal force right so if you end up landing
too perpendicular right now you're not going to be able to propel yourself forward it's about being
able to land with your momentum coming back behind you so then you could help propel yourself forward
all right that's a really important concept so that's four steps there
five six seven right and at seven he's you know he's at a really good spot here
2.0 what let's see let's see when he initially kind of took off this ends up being kind of
now we'll go here 0.43 to there so 0.6 so it's about by 1.6 or sorry yeah 1.6
right so i'm a little bit late here with when i started just because
you know that this is not a laser time this is all video based so it ends up being a little
bit different i'm sure he ends up being you know a little bit faster than that overall
okay then we got eight nine ten eleven and see this is what i mean is like
he's at this step here and he's still pretty down in his position there's a lot of guys
you know here that are already upright really within the first you know 10 yards are already
fairly upright in their positioning right but he's still really in his drive face
and you know they've already talked about how he's run you know high nine nine you know low
uh 10 flats in the hundreds you know when he was in high school um and maybe even when he
was in college but you know the big thing is that that stands out to me is like he's still in his
drive face so he has you know one of those types of bodies where he's a really a sprinter right
he's a excellent runner and so you know he's at 12 steps here he's he's still continuing to open up
you know that that stride he still hasn't got to his top speed you can see how well he's getting
that extension out in front and how great of a lake cycle that is and now he's starting to stand
up right you know once he gets to 30 yards now he's starting to stand up and now we could really
start to see you know what his top speed will look like i still don't think he he's at that top speed
yet but you get a better understanding from a number perspective you know what we're looking
at so we got four one six here in terms of when his foot hits the ground he's off by two six
right so he's under point one in terms of that for contact time which is exactly what you want
so often two six and he's back down
about 6-0
right so we're looking at a 0.34
turnover rate right a lot of the same things that we're seeing with you know all the top guys they
have you know this ability to get to 0.34 their full contact time they're under 0.1 with their
foot contact time or start with their transition time 0.34 for contact time is 0.1 and let's see
where he's at here in terms of the steps so 12 13 14 15 16 17 18 19 and a half in terms of his steps
right and so you know we want to be able to understand how much distance are we
picking up per step right we want to be able to understand what is our transition rate you know
how much time are we spending off the ground right because even in these steps right so he
pushes off here this is a good example he pushes off at 0.76 right he's still in his drive phase
and he's landing at 0.1 right and so this one's going to be still 0.34 in terms of how much time
he's spending off the ground right so you have to be efficient here guys right we can't be here and
getting our feet way back up behind us we want to be able to get those feet out in front right now
he's getting more of a perpendicular position but he's still able to reach and pull back underneath
and then it's all about landing look at how fast he gets his heels up off the ground i
see a lot of guys that they land and they lack that ankle stability to really be able to control
that landing so then they can immediately be able to shift right back off and be able to push off
effectively right and so a lot of it goes in the mechanics but a lot of it also has to go into you
know what are you doing with your exercises how are you training your body to be able to really
make sure you're consistently getting better within all these different areas this is something
that you can get better and build at and i think you know by seeing some of these guys do and run
such great times to me it really just shows that you know the technical aspect of running the
40 i think that running the 40 is super you know to me fascinating because you know how
easy it is to break down all the different parts the five yards the 10 yards the 20 yards right
it's a little bit harder to do that when it comes to track and field because you know you a lot of
times don't have the same type of angles i mean obviously when you're able to work with somebody
one-on-one then you can go and really look good in depth but you can't do it as much from like the
video perspective to see you know what the best are doing unless you you really have you know
unique access to different videos with the 40 you could see what a lot of these top guys are
doing and it's very very repeatable and i think that that ends up being to me the biggest thing
that you know you want to be able to implement implement into your training is something that is
repeatable something that you can you know really follow so then you know if you're off or if you're
on and a lot of guys i think you know i'm working with teams and and there's guys running 4748s
that really should be running closer to four fives and four sixes right but now it's just going to be
about optimizing the performance and i'm looking forward to being able to show you guys what that
looks like here you know in the next few months so i'm really excited to be able to see these
guys improve and you know give you a better technical understanding of exactly what we did
and how we were able to make that happen and so you know i would also say check out our run faster
program you know i want you guys i want more people to run faster 40s this year
you know than ever before so you know check out that program it's only four weeks guys in four
weeks i'm guaranteeing you i'm gonna improve your 40 right and improving it by a lot but not you're
not going from a four nine to a four eight you know going closer from like a four nine to four
six because a lot of you guys can make at least that improvement that are probably watching this
video or have you know maybe sons or or whatever that could be making that that type of improvement
you know even if you're a coach four nine to four six even if you're a coach and you want to be able
to you know get a team going would be happy to be able to help you guys out you know and really
implement some drills that can be really effective some exercises some things that will really
make a big difference within the team there's a lot of things that go into this it's ankle
you know range it ends up being your you know plyometrics and what type of stuff you're
working on to to generate explosion you know what type of strength and power work are you doing
right that ends up being important but then also it's being able to teach this stuff you know you
got to be able to teach you got to be able to explain it something that every time you know
we go on the field we're always working on you know how we can get better at the start how we
can get better at our drive phase how we can get better at our top end speed and you know
the more information you can give you know younger athletes the better they're going to be able to
perform because you know you got to be able to be performed knowledge is power at the end of the day
so check out that program down in the link below would be happy to get you started here thanks
for watching i appreciate you guys being patient here i know i'm not able to you know have the same
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out would be happy to make that happen for you as always thanks for watching and we'll talk to