hey what's up everyone morey croson here and today we're gonna be talking about the number one
most underused muscle when it comes to sprinting and restart the video right now
this is the newest edition of the performance reach your individual goals you don't wanna
just talk about straight lines we also want to talk about your ability quick
we break down your video let's make you into the quarterback i know you can become
all right so the big thing here we're going to talk about is how we can help you in improving
your sprinting like always you guys got to get on your game a little bit more we got to be able
to understand exactly what's going on within the correct muscles to train and at the end of
the day i think there's just not enough focus on strengthening the adductors right this big
muscle group right here is the adductor magnus right we can take a look at all the different
muscles that there's a picture there it shows you exactly what everything is here and so the
big thing that we want to be able to understand is that you know the adductor you know brevis that's
obviously the inside part of the leg longest you know is a little bit of a longer muscle and
then that magnus is this big giant muscle all the way through some people will even call it like a
fourth hamstring because of how important it is to actually being able to accelerate and also be able
to properly decelerate and also be able to really create a lot of you know force into the ground and
so we're going to be able to go a little bit more in depth into some exercise that will help you out
in order to strengthen that adductor magnus we're able to see a little bit more about
when the adductor ends up being active uh when when we're sprinting and so the first
thing that that stands out is we're looking at uh the time here right so the first time is when
the foot is kind of coming off of the ground okay because we're you know this is for contact
toe off here so as the foot is kind of going through that toe off and you know beginning to
come forward there's a lot of activity you know in terms of how strong of activation we need within
those adductors and it's very similar to again those hamstrings right the same type of period
those hamstrings have to be end up being really active and then when we get into kind of that that
middle part of the swing phase as you're driving the knee through you know there's not very much
action within the hamstrings not very much action within the adductors and then when we come back
forward we see those adductors come back on and really we see a lot of activation within you know
those hamstrings so this is an important part of when we want to see the hamstrings active and it's
also a time when we see a lot of hamstring pulls right and and also a lot of groin pulls and so
we want to be able to and i think the adductor strength ends up making a big difference when it
comes to somebody that has repetitive hamstring injuries right if you're if you're overworked
within the hamstrings or maybe you know have too much stiffness within the hamstrings a lot
of times that could end up showing itself by a lack of activation within the adductors a lack of
proper range of motion through the adductors and just a wide range of different things that could
be you know causing that issue within that particular muscle group so definitely start
training those adductor muscles more i'm going to go over a couple different exercises that i think
are very helpful in order to help you in you know really strengthening those adductors so we'll hop
into that right now just so it's the inside part of the leg here you know it's going to be better
to do it with really the leg in motion but just a general strengthening exercise of the adductor
that's going to be the easiest for you guys to be able to do any type of bench any type of chair
we're just going to go with one foot up other foot is going to be hanging and i'm just going to come
up and down there's a lot of different variations we can do here i could have one foot down
and just you know if that ends up being a lot you know you could just do that with the foot down
it's going to be harder when i go here we could also go with this foot up kind of attached and
just you know i could just hold that position or you know just go up and down from there if
you feel that in the knee a little bit then i would say just try to take some of the pressure
off of how much you're pushing through the foot and that should take some of the pressure off
of the knee there are some banded exercises we can do as well so we'll come over here for that
so i just wrapped this up to the rack here i'm going to be you know one foot out in front
and i have this to be able to hold on to support you don't necessarily have to have that
right so i'm going to just pull here you know this is going to be a little bit easier for an exercise
just pulling straight forward and then taking a step forward pulling back behind
you know all these i'd say do between like 12 or 15 reps somewhere in there
and then i'm going to go with one hand holding on to the bench here and i'm just going to work that
cycle right we saw how this ends up being an important part of the adductor strength
the front side and then same thing doing the back side
right so i'm going here cycling up and through just working on that adductor strength
so for this one uh all i'm doing is i'm just squeezing this ball right because those adductors
what they really do is they make those legs come inwards right and i could do this with a variety
of different exercises you know this is going to obviously be one of my favorites with the nordics
um but we could do this with you know just doing like a hip bridge uh with my back up
onto a bench you know coming up and through just ways where we can start to activate
those adductors and just connect to those a little bit more right so i'm really squeezing
through my thighs as i'm coming up and down here working on my hammies
simultaneously right it's a good little exercise to be able to
strengthen the adductors as well all right so we could use this this is a concept you could really
use for uh step ups a variety of different things here and so what i'm just going to do
is i'm just going to be stepping off to the side here i'm stretching my right leg and i'm actually
activating on my left side and then i'm just pushing right back so here i'm going through
adduction as i'm pushing back off on this left side and i'm stretching through my right leg and
i can do this in a variety of different ways or i could do like a step up variation where you know
my right leg's up seven down pull them back up uh and so there's a few different ways to be able to
yeah create this or recreate this to be able to strengthen those adductors that one's going to
be stretching the right activating to the left now i'm just switching now i'm searching through the
left activating through the right and this is great just lateral motion this isn't going to
carry over as well in the sprinting but you know it's another good way to be able to easily access
the address muscles similar with the bench it's gonna be something that everybody could have i
don't know how much people have access to like the bands and stuff like that but yeah good exercise
be able to help you guys out thanks for watching talk to you soon