Hey, what's up everyone Morey Croson here, and today we're going over five speed mechanics
tips that I think will help anybody out there speed, as well as some quick fixes and you'll
be able to implement into your mechanics right away in order to actually make the change.
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Okay, so the first one we see is people will end up when they're sprinting, they'll be
going pretty fast.
And they'll end up going starting to fall forward, right, we can start to see people
that will get to that habit of, you know, getting themselves into this position.
And what they end up having to do is kind of slow down, or maybe even start stumbling
in order to catch themselves because they start falling too far forward during the actual
sprint.
And so what you want to be able to do, or why that's actually happening is because the
foot is just getting too high back behind the athlete as they're running.
So in order to fix that, we just got to be able to do is, I mean, one, just give them
that cue of not getting that back foot too high.
But the other thing is, as soon as you push off the ground, what are the key things that
I talked about as instead of going and pushing back, right, a lot of people tell you to push
back and really get a lot of extension on that back leg.
While you don't think it's important to be able to get a good toe off, you don't want
to over coach that push off because that will end up causing that athlete to fall forward.
So I tell them just to be as soon as a foot comes off the ground to immediately flex that
knee and drive that knee through to be able to help them get maintain a little bit more
upright overall posture.
Alright, the second one's going to be maintaining a good posture, when you're sprinting, a lot
of us know that once you start to lose your posture that really makes a big impact on
your ability to run fast.
And so what I talk through to athletes about when we're talking about posture and arm positioning,
right, because that ends up being a big one as well is you know, what we'll see is when
athletes get going at the minute that kind of, you know, going like this, or you know,
kind of losing with the arms being crossing too much over here.
And you started around a little bit here.
And one of the big things that will cause all those things is the engagement of the
laps, right.
And what ends up happening when you try to engage with the the last is essentially bringing
your elbows in trying to touch your almost irrational spine.
And so by engaging the lats, what they do is they actually help you with your posture,
they help you stay more upright.
And so just by clenching your elbows closer together, it will help you in maintaining
a more upright position in your body.
Now, that also will include the scapula as well if you've tried to keep those together.
And just by doing that, it'd be a lot harder for you to kind of allow yourself to go outside
of here and have to kind of disengage my dad and my lats in order to allow myself to kind
of turn like that.
But with my my lats are engaged and my shoulder blades are together, it's a lot easier to
be a lot easier to be able to maintain a good position within my spine, or the next one
is going to be laying with the foot in a good position, I usually taught that it's about
been about five to 10 degrees with that toe angle, you can have your foot facing straight
ahead, that's not going to be a bad thing, you just don't want to end up having to turn
out where you end up really going into a lot of coronation when you're landing.
And a lot of times what that does or what happens when you're in a plane with your foot
a little bit too turned out is you just don't have the right range of motion within your
your actual ankles right when you when you're landing and you start collapsing.
And you're getting a lot of issues with like Shin splints, things like that.
And whether what you need to be able to do is just get more dorsiflexion, which dorsiflexion
is when you're bringing your toe towards your shin.
And one of the things that I'll do for this is just, you know, go through any kind of
a box and just work on being able to drive my knee all the way up over my toe and just
trying to get range like that.
The other thing is to actually go into dorsiflexion.
So I'm just driving my toe to my shin there, if you want to, you know, I'll add a kettlebell
to this as well.
So I'll put a kettlebell here facing the other way.
And I'm just going and driving my my foot to my shed or I could even go up against the
wall, and lift just like that.
So all these things help you and gave you more dorsiflexion, which will make you feel
more comfortable when your foots hitting the ground to be able to keep everything straight
ahead.
So you know what, what ended up happening is that you don't just have the strength within
the answer.
To be honest, I'm also on the front of the shin.
So when your foot touches the ground, you will be able to maintain more of that dorsiflex
position.
So if you don't have the strength, they're going to kind of drop it a little bit more.
And that will allow your foot to maybe turn out to the side or some of the other problems
that wind up happening within your actual laying cane.
So it's very, very important to have those strong anterior tibialis muscle as well as
plenty of dorsiflexion in the ankle.
Alright, the fourth one is going to be getting your foot out in front of you when you're
sprinting, right or with athletes, or if you see as an athlete that ends up running with
a very, very quick foot turnover, right, the feet are moving very quickly, but they're
not actually taking up very much ground on each one of those steps.
These are both a product of the same issue.
And so you know, one of the big things you could talk about is just going into like that
cyclic drill and getting that foot out in front and be able to maintain that cycling
position as the going right going.
So when you're here is making sure that you get
to this and then strike down, there's people that will go here and talk about just going
like that, right, that doesn't allow you to be able to really open up by going in and
being able to extend and hit the ground like that.
So you definitely want to be able to get extension with your knee before your foot ends up touching
the ground.
The other thing that I'll cue athletes with is just be able to get a little bit more vertical
force when you're pushing off that back leg.
So what ends up happening is, delays end up turning over too fast.
What that athletes doing is they're getting all horizontal forces when they're running.
But we all know that when you get to our top end, speeding sprinting, you want to actually
be getting vertical force as well as on the horizontal force, you want to get both of
them.
But if somebody is just turning over too much with their legs and not getting that distance,
you got to be able to teach that vertical push off, right, and being able to cycle that
leg right up and through, and then make sure that you're keeping that that heel at a lower
position as it's coming up underneath, right, they might end up being too far back here
and allowing too much time with the back part of your leg cycle, right, the toddler foot
spin back behind, you might be just taking too much time.
So you want to be able to cycle that way through and get the foot out in front.
And then by getting your foot in front row maybe so now they can start opening up their
strike.
Alright, the fifth one is going to be increasing the lake cycle.
So now this is on the opposite side, what we just went over with, you know, we just
went over somebody that would end up going and not getting enough distance on each one
of their steps.
And now this time, we're going to go over somebody that's getting a ton of distance
on each one of their steps, right with their feet are just not moving quickly, you can
see them spending a lot of time with their legs on each one of their strides.
And what actually helps this athlete out a lot is to be able to actually concentrate
on the foot contact time.
So when somebody is having this issue, what they're doing is they're actually spending
too long with the foot on the ground and their foot hits the ground, they take way too long
before their foot twitches back off the ground.
And then you know when they cycle back through, same thing if we're touching the ground takes
them way too long for them to get that foot back off the ground.
So then they used to be able to do more cingulate Lany type exercises more signal like plyometric
type exercises, you know, certainly broad jumps, just things that will make it so there's
no contract companies a lot faster and even just giving them that concept of, hey, you
need to spend less time on the ground and you plan your steps in order to be able to
fix that problem really makes a big difference.
Alright, so those are five Steenkamp tips that can help out anybody.
If you guys have any questions again, leave those down below.
Also check out some of the speed programs we have.
Down below we have a few different things that are free, we have a free speed ebook,
we have five ways to improve your speed as well as a full different speed programs.
We've been breakdowns a lot of different information out there to help sprinters and improving
their speed and really making sure that you're able to fully understand where there are some
errors within your speed mechanics.
In my opinion, that ends up being the biggest difference between somebody that's capable
to achieve really high levels of speed and comparison to knowledge, levels of speed,
and just being able to understand where there are from a speed mechanic side.
And that's what we do in our programs.
We give you actual video breakdown to be able to show you exactly what you need to be able
to do in order to really improve your speed to the best of your ability.
All right.
As always, thanks for watching videos, we'll talk to you soon