hey what's up everyone morey croson here and today we're going to be talking about how to
improve your speed by improving your foot contact time or start the video right now
this is the newest edition of the performance
reach your individual goals you don't want to just talk about straight also want to talk about your
delivery quick we break down your video let's make you into the quarterback i know you can become
all right so this is the first time you watch one of my videos i really go deep into the
biomechanics of how you can get faster a lot of times breaking down some of the best printers
in the world for this in particular video i'm going to be doing just a video from an athlete
that came into uh the the lab and we're working on some of the things in his big toe and also some of
the things within the mechanics in general and i recently and i'll put this video above found
that there's a very very helpful video about the ankle and how the impact with the ground
when you're sprinting makes a big difference in or when your foot's off the ground and on the ground
makes a big difference on what joints are going to be primarily being used which is very very
important to understand when it comes to sprinting and so what we're going to look at here is going
to just be how the athlete's hitting the ground okay and we're going to go through the first four
steps i think those are the most critical steps right and we see here and overall the thought
process is within this first step we need to get that foot down as quickly as possible right but
i'm going to give you some of the cues that we went over and you know some of the ways that we
helped him in some of the ways that you can still continue to improve now we see the first step here
we see that the landing and the one on the left is is going to be from the improvements right it's
going to be from later on in the session this was in about within like a 30 minute time span
here but we can see here the landing with the heel going in and the reason i don't like that or don't
love that is because when he's hitting the ground you can see that there's an internal rotation here
so now he's already has that calcaneal bone or the heel bone here facing inwards and then as
he push off you he wants to get into that position as well so when you get more of a neutral position
with that heel now we can one absorb through external rotation of the hip which is a key
concept and then be able to then get this action as you're pushing off so i like that
better where he's going into interrotation while pushing off rather than just while landing okay
and then from here what we want to be able to do is we want to get straight through with this
knee drive and really create a lot of internal rotation at the hip and we know that he's in
internal rotation because of the position within the knee in comparison to the foot right and this
is already something that he was getting into or just really isolating it a little bit more
here and so then he could really see it and and feel it and then when he's hitting the ground
what we want to be able to do is we want to really get into a focus of supination within or sorry of
pronation and avoiding supination so on the left he's in a little bit more supination while landing
right and then on the the or sorry on the right he's on a little bit more supination while landing
we're on the left he's more in pronation okay and we can see that by how the orientation of the foot
is so when you have the supination you're going to be a little bit more like this you're like pinky
toe's going to be down big toe is going to be up pronation is going to be more big toe down pinky
toe up and so now when he's landing again we can see more of a neutral position within that heel
now what i don't love and what i like better here on the right is foot underneath the hip it's very
important we do want to be able to get the foot underneath the hip obviously as he gets better on
this he'll be able to work on the timing and get that underneath the hip and we'll be able to see
some improvements that he made there but what's important is as he's landing he's absorbing more
through external rotation here in that hip okay in comparison to on the right when he absorbs he
doesn't get that external rotation which then makes it so that heel ends up going further
down he sinks further down into it and again early internal rotation or inward movements there within
the heel and really when you're in that closed chain position it's gonna be both a uh internal
rotation or the two movements are gonna be both in the frontal plane which is going to
be more side to side and rotational plane so it's going to be inter rotation and it's going to be a
degree of adduction happening simultaneously right adduction coming inwards uh and and international
coming inwards external rotation is going outward so instead of internally rotating within the heel
during landing what we'd like to be able to see is more external rotation of the hip and
you can see here how he does a good a better job of externally rotating within the hip by turning
that knee outwards in comparison to here he i mean he does a little bit of it but it's not as
uh focused right it's not as good of a job which makes it so then more of the landing gets taken in
within that foot okay and then we can continue to see how that makes an impact because now
this step he's going to land more on the outside part of his or with his foot further out okay
where this one and again i think you'd do a better job of getting more internal rotation here
but he's going to pull and be able to get a do a better job of getting that underneath
the hip again we'd like to see more neutral than internal rotation here so then when he lands he
can get into a better externally rotated position but he's learning how to do that but definitely
more effectively here where you could see how he he's able to absorb a lot better within that that
foot right he's not going nearly as low with that heel which makes it so that he could transition
quicker off the ground so we look to see for contact time here let's say it's four nine
about four nine here right and then he's getting off at somewhere in that six three six four range
okay and let's just say six four point one five and then in comparison to this landing at
about point eight one okay and then transitioning off at about nine five right so he's closer to
point one four right and and this is just within the same day so as he works on the timing as he
gets more familiarity with it that point one four is gonna get closer down to point one two
but just showing you by completely changing the biomechanics giving somebody that's a hundred
percent new he was able to make an improvement immediately which is very very rare when it comes
to sprinting if you've been working within this field for a long period of time and i will say
this stuff that we're doing with the with the breakdowns here you don't have to be in person
in order to do this we could look at this you know you could send me video from you from the
back and i can go and give you some things to be able to understand and work on there's a lot
of different concepts that are really important here and i'm just giving you a visual of one of
the the examples of where somebody was able to get a lot of improvement here we could see him going
back into some supination as he's landing not maintaining as good of pronation but again look
at how much better of a position he's landing with his foot underneath the hip right in comparison to
this one right look at that heel position a lot of things were able to get a lot better and let's
go he's at 05 here transitions right you can see how he ends up really struggling with accelerating
off because of that but it's definitely better than what we're gonna see here right he's down at
you know maybe seven two i would even say that was probably a little bit before that but
we'll still give him the benefit of the doubt and then he's off at eight seven so again
0.15 compared to 0.13 these i know this doesn't seem like a lot but these hundredths of a second
are critical when it comes to somebody running at top speed okay and so you have to understand
how to be able to get off of the ground as quickly as possible again understand how to be able to do
it right there's one trend of thought of being able to you know just do it right just be able
to run faster be able be quick blah blah blah if you understood that already you wouldn't be
watching this video the reason you were going to watch this video the reason you want to do these
breakdowns the reason that this is intriguing to you is because what you want to do is you want to
understand how to be able to make that happen and that's what we're doing by really focusing on the
foot and how you could utilize the foot in order to run faster so again if you like the information
click that thumbs up down below and subscribe to the channel uh if you have any questions
or anything like that you can leave those in the comments down below or write me an email
and check out some of our programs we have some great deals going on as always we have a three
month program that's going to include more breakdowns and more information we also have
one that's just more exercise based uh you could just do individual breakdowns there's a lot of
things that you can do in order to help understand more how to be able to run faster and also to be
able to connect with me all of those are down in the description below but most importantly
like the video subscribe to the channel check out more of our stuff and the playlist is down
below or when it comes up on the screen now thanks for watching we'll talk to you soon