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here from the performance lab of california and we have another new great breakdown for
you today on Christian Coleman Christian Coleman is probably the fastest if not one of the fastest
people currently in the world right so you know obviously Usain Bolt is older and so
you know he's kind of past his prime and and Christian Coleman seems pretty primed to come
in and and kind of take over as the the fastest guy at least he has the world record for the 60
meter dash with the 6-3 4 that's what we're breaking down here today is that 60 meter
dash in and really you know what I want to do is I want to give you guys a really good
understanding of the transition phase that we've recently done here is we've broken the transition
phase into two different parts okay because I think that it ends up being a little bit too
vague when we just talk about the overall time that you want to be able to maximize in your
transition phase so just to give you kind of a rough understanding of where Christian Coleman's
ad if we go into his actual you know his sprinting and how much time it takes him for each one of the
phases it takes for the initial initial part of the the first half on the right leg take some
0.11 seconds to come up essentially and then on the left leg it takes him about 0.09 seconds I'm
gonna go into more detail with this in a second and then the transition phase to it takes him
right about 0.1 7 then on the left about 0.19 okay and essentially what we're looking at and
what these numbers represent is how much time he spends off of off the ground right and there ends
up being and these are obviously you know it's hard to be you know probably this really you know
if you can get anything into like 0.32 obviously Christian Coleman's moving very very fast but you
get a point three two combined your you're gonna be running very very fast right this is one again
this is one of the fastest guys in the world so his record and be closer to about 0.30 maybe even
0.32 or 0.2 nine in terms of how much time do you spend in off the ground but that just gives you an
idea of how fast his legs are doing so now let's go into the different parts of the transition face
so if we're looking at the transition phase what ends up being part one we're looking at Christian
Coleman right there and this is his right leg is the time that you Toph okay so you press you come
off the ground to the time that your heel gets to the to your butt and then really it's actually the
time that your your toe off until you get your your right foot up to to midline and so this
one it's hard to see let's go back maybe one just because the frames per second here don't work out
perfect right so right about there it's gonna be the transition face so it's when his foot comes
off the ground until the foot comes to that that midline and again that's about 0.1 second point
one one seconds okay and that's the first part of the transition phase then as he transitions
forward now he gets drives the leg forward extends the leg out in front of them see how good he does
that we always talk about you want to be able to drive that knee up and then extend the leg out
and then pull back right again this is the the video ends up moving so fast here just because
the frames per second rate but after he gets that leg out in front it's all about being able to pull
back down and get that leg back underneath okay so from here pull that leg back underneath and
you can see how fast that happened so in point oh four seconds he goes from there to there okay that
took 0.04 seconds this again to give your idea overall the whole transition phase is at that
point one seven around right and so and I know combined here it's about 0.28 you know probably
it might be it's somewhere between point two eight and point three right in terms of that its overall
transition time and the the big thing that you want to think about though is being able in a
lot of times what we end up doing is we lose our transition time here okay so we end up spending
too much time there I mean really both parts of it so bringing up your heal up to your button being
able to get it to your the middle part of your body making it so that is you know in under the
0.15 I would say if you can get anything under 0.15 that's gonna be huge in that first phase
right now we look at the left leg so here toe off so now we're looking at this leg here toe
off until he gets his foot right about to midline okay so we're a little bit past it here so when he
gets that foot about about to midline it's gonna be the first part of the transition phase and then
the second part of the transition case is after he gets out foot to midline being able to stride
out and then pull that leg back underneath them boom pulling that leg back underneath and then
the time that he touches the ground so back to ground contact time that's gonna be the second
part of the transition phase the time that is foot crosses the midline until the ground touch
the foot touches the ground is the the ground contact time and what really makes it so you can
improve here is that if you're actually creating a pole because a lot of times we see people aren't
this is gonna be an advanced video right so is there if you're getting lost a little bit here
you got to go back and you got to watch some of our other videos or some of our other stuff and
be able to get caught up and exactly what the transition phases are and the ground contact
phase is in the top end speed phase this is all top end speed phase that we're looking at here
but if you've been been up with our stuff that you should be able to understand that that second part
of the transition phase was really when you're driving that knee up extending and they're pulling
back underneath you by getting that pull down underneath you that's what creates all the speed
when you're actually running that's what gets that really elite turnover and then and that's gonna be
really what ends up separating you guys so the reason I wanted to make this video is to get
you guys to understand that really what we're how we're gonna start looking at the transition phases
there's two distinct variables within it there's that first that we're talking about the back and
then there's also the front and the reason that is because we have too many times or we just have
people that hate your transition diamonds 0.36 you need to get better you know your transition
why 0.38 or whatever the transition times ends up being it ends up being too confusing on okay what
do I actually need to improve if you have a point three six transition time that doesn't necessarily
tell you what is your problem right but now if we can break it into two sections while we're getting
the back part the transition phase one where you're driving that keel up to your butt and
then bring it to your midline and then we break it up in transition to Phase two where you're
now crossing the midline with the foot extending the foot and then driving it back underneath you
now we can get a little bit more detailed we're you know again if we're gonna try to standardize
it and say you know about 0.15 going back and probably about 0.1 7 you know somewhere between
point 1 7 and point 1 9 when you bring your leg out in front you know depending on on how tall
you are you know Usain Bolt he's gonna be closer to like point to 2 right just to give you an idea
of how long he's spending in the front guys give that that really long stride but with that point
1 9 at the point 2 2 what that'll do is it'll it'll make it so if you're not in those areas
now you can really focus on okay you know I need to get more pull or I need to be able to drive
that leg through faster so now we could segment eyes it a little bit more effectively for you to
help you in being able to maximize your sprint and get a lot faster a lot easier alright so as
always guys I hope this made sense I hope this is that you're able to connect with it if it does it
you could always reach out to us you would always ask us questions you know we're really making big
advances here guys within the performance lab and what we're doing with our breakdowns we're doing
with our programs I highly highly recommend if you're watching these videos and having you know
reached out to us and try to talk to us and get some type of engagement then you're missing out
ok so so go you can go and reach out to us we have email you know Instagram whatever you know get a
breakdown start to get yourself to get familiar familiarize yourself with what are the mechanics
reason that your night is printing as fast you want to be sprinting is there's a mechanic issue
it's all about mechanics guys it's not about how much power you have or how many how much
you could squat or you know how far you can jump whatever the case may be there if you don't have
the right mechanics you're not gonna be it's gonna just gonna take you long but you could get to your
goal by you know working on your power working on your strength etc but what we're gonna make get
you there faster is to really connect with those mechanics and really make a big impact there so
hopefully that that makes sense and hopefully this video made sense and if you're interested
in getting a breakdown in our program go ahead and reach out to us we'll have a link in the bio here
as well as any one of our social medias are on our website so as always thanks for watching and we'll
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