hey what's up everyone morey croson here and today we're going to talk
about how we could use our ankles to run faster 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 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
all right so i really don't want to go too long into this i want to try to make this as concisely
as i possibly can or as concise as i possibly can but you know big thing that we want to be able to
understand is how to be able to better utilize the ankle so you know what we're going to think about
is and i literally will do this with athletes let me just adjust my mic here a little bit
um so i'll literally do this where you know have them either hold on to me or hold on to something
where you just go through the process of what the foot should be doing right so we go through
and as we're you know transitioning and about to hit the ground what we should be doing and
i talk about this a lot where it's it should be intentional with how we're hitting the ground
not reactionary and so what i mean by that is that we should be going and actually hitting the ground
on that front third of our foot so people talk a lot about dorsiflexion right well you are trying
to dorsiflex until you get to ground contact where where we want to be able to really hit
on the front third of the foot i've been working because i've seen a lot of sprinters go more with
like a slight outward turn in their foot there and so i've actually been working on trying to be able
to do that a little bit more myself but my normal position is just to be able to land here so i'm
going through a degree so this is dorsiflexion where my toes above my heel this would be
neutral right i want to be actually hitting the ground with my heel higher than my toes right
and then from here i want to be as quickly as i can pushing right back off right so i'm pushing
off my foot there okay when i go through that push off i want to immediately be getting right back
into dorsiflexion so i'm here i'm pushing off and then you know and the push off shouldn't be like
a big focus on pushing back you should actually be you know landing and transitioning off and
then immediately getting yourself right back in a dorsiflexion and really trying to get your toe
to be able to face straight up towards the sky the best you can and what happens is you know
because of how fast it is and how much force you're generating as you go from here there's
going to be a time period where you're going into dorsiflexion as you're driving your knee forward
so then as you get the foot out in front that will help you get this shin angle where your shin gets
slightly out in front of the foot and that allows you to go back cycle back down through and hit
that foot and really we want to be trying to hit the foot down underneath the hip the best that we
can and being able to get as much extension in the knee that we possibly can and being able to best
stabilize there and what i mean by that is that we don't want to end up hitting the ground and having
to sink down a lot into that right there's going to be some degree of knee flexion ankle flexion
you know that's going to happen hip flexion during that foot contact but we want to be able to
optimize it right we don't want to end up going here and having to spend a lot of time on the
ground and the reason you end up having to spend a lot of time on the ground is if you really have
to absorb it the better you can go and land and be able to transition right back off that foot will
really make a big difference to being able to you know run faster and you know during this i want to
be able to show some examples of some of the best people in the world actually doing exactly what it
is that i'm talking about here and the reason is i think it'll help you in being able to see you know
exactly what that should look like exactly what your foot contact you know right and on the front
third of the foot should look like right and show a variety of different types of people right women
men different heights so then you can utilize that to be able to you know run faster overall
so yeah that ends up being the main name of game here of being able to you know improve your ankle
range and how much force you're generating through your ankle is really being able to understand how
that that cycle should work and how the range of motion should work through there so try that out
you could do this same type of drill just to be able to feel or even just like walking i'll have
guys just like walk and be able to really focus on what they're doing within their leg cycle and that
i think really makes a big difference in uh being able to improve their you know running ability so
yeah thanks for watching here guys if you like the information click that thumbs up subscribe
the channel if you have any questions comments recommendations you can leave those down below uh
check out the description you know we have a lot of different things going within the speed program
and you know i think that ends up being really beneficial we also have you know all the different
breakdowns all the things that we can provide to you from a you know developmental standpoint i
think that the breakdowns at the end of the day are the best thing that you could do right the
best thing that you could actually see consistent improvement from is going to be doing the
breakdowns and you know making it so you can get a understanding of where you are from an athlete
perspective and you know how you can improve as an athlete and and so if you don't get any
numbers we don't get any specifics to that then it really it becomes difficult to be able to you know
understand what are the parts of your sprinting mechanics that can get better so yeah check out
the the programs with the without the speed broke uh breakdown program you know right now that's
what it's labeled i yeah i have been giving people speed breakdowns with that so if you want to get
three months of training you know check that out i think that's a great option for you all right
let me know if you have any questions thanks for watching like subscribe talk to you soon