hey what's up everyone morey croson here and today we're going over your arm swing when
you're sprinting this is something that is super important in order to really maximize
your top end speed so i'm going to go over a couple key concepts to be able to understand as
well as some of the key mistakes and you know some exercises to be able to do so it's going
to be a lot of information here on the video i really hope that it helps you out as always if
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go ahead and leave those down below we're gonna hop in the video right now all right so i just
want to quickly go over first with the arm swing you know how that ends up relating to the actual
sprint and so obviously we want to be able to maximize both end ranges of motion here so uh when
we first when we're driving back what that ends up relating to is going to be the opposite side
leg and how it's pushing off right so if i am going here and i'm really long through here i will
see a lot of people get a lot of extension uh and and really maybe try to lift the arm up too high
what that does is that just elongates the contact time or makes it so those backside mechanics don't
end up uh you know syncing up to make it so you're able to push off right so what you end up needing
to do and what you need to be able to work on is being able to drive back forward because when you
drive back forward that's going to help that back leg come forward and it's very similar on when it
comes to when we're talking about the front side mechanic so now i'm going to bring my hand my arm
out in front and then when i bring my arm out in front when i pull back my leg is going to also go
back right and so really when you're here you want to be able to aggressively pull back to be able
to make it so now you're able to generate a lot of force here and then when you drive back here
and get that arm all the way back here we want to be really pulling that elbow up right and that arm
up to make it so now and utilizing the shoulder so make it so you get the vertical force so when you
go and you push too far back here then it's going to force you to kind of push off going backwards
like that right and that's going to make it so now you're going to get more of a horizontal
force which can be good at the start right when you first are getting going you know you want to
be able to be somewhat horizontal but you want to be able to build yourself up to be able to
really uh generate a lot of force going or a lot of quickness coming forward right you
don't want to be stuck back here with your arm i see that a lot when guys get stuck with their
you know hand up or whatever back you know too far back here and then i also see a lot where
people are very you know only front dominant they're not really getting much of a pull which
will also make it so now you're not going to be able to generate very much force as you're pulling
down right so you want to be able to be here and pull down here in order to really maximize that
another common thing that i'll see is that when you're coming forward just spending like too
much extra elbow movement right so coming here bending a lot with the arms and then when you're
coming down like just pushing straight down almost like you're just trying to beat a drum
right like going here um that is something that people will do when it comes to like route
running right getting in and out of their brakes they'll go in and you know people will teach that
i don't necessarily like that just because you know i think it reinforces a bad habit and then
we'll see again when they're sprinting right they'll go and be trying to do this when really
we want to make it all of a shoulder movement here and being able to maximize how much you know force
we're getting back and then also how much of a vertical rise we're getting and then also being
able to be quick and getting to that end range right if you're spending too much time in either
end range that's going to impact how you're going to be able to generate force or how you're going
to be able to push off the ground right the whole idea of the arm swing is to be able to match up
with the foot contact time so uh just give you a little bit of understanding i do want to quickly
go into and now looking more on the front side when you're driving forward right we want to make
sure in terms of like the plane when we're driving forward we want to make sure that the the hand
slightly comes inwards right we don't want to be crossing over to make it so that we're pushing and
our elbows going out but we do want to slightly come in to make it so we can engage the pecs
which will help us in being able to drive back and utilize the lats right so we don't want to be too
wide with our hands we do want to be slightly coming inwards right and then as we're pulling
back if there is going to be a slight um abduction that's going you know where your your shoulder is
going away so their elbow is going to be slightly going away as you're going back and we just want
to make sure that that wrist stays pretty locked into place i see a lot of guys that will be like
really risky as they're going through you want to really try to rock lock that that
wrist into place so you're not moving too much into here as you're going through right so you
want to be able to work on that now i want to go over a couple drills to be able to help
you out with that um really just a stationary drill it ends up being the big thing right so
just what we're doing here where we're just you know running in place just working on
on it and then you can you know like one of the common drills is to start off going 50
and then build yourself up to make it so you're you're going faster faster faster
faster into being able to really maximize that right you could also do drills where you do like
three of them fast right so one two three one two three one two three one two three right so
that's going to be a common one to be able to do as well so you just go down on the box you
know have your feet out in front of you to make it so now you're going to have a slight forward lean
and then you're just doing the same type of thing you could just start off kind of slow
just working on it again you're working on coming across right with the pencil just kind of feeling
that i think this is the best thing to do is just feeling out what you want to be doing with
the arms making sure that you're able to keep good extension and with the hands you don't necessarily
have to have them fold up you don't need to have them super extended i mean i don't recommend
you balling them up if anything extend through there but then from here you can add more speed
right and then you can also go one two three one two three right and then the the place that i
want to be is really driving my hands down next to my hips and as they're coming forward i want
to come up back to the the eye the fingertips about at my high height it ends up being really
the position that you want to be in it's going to be a little bit different when it comes to
you know star mechanics through top and spinning hands so it's not always going to be the same when
we start off at the beginning it's going to be you know you're not going to be able to get your hands
as far back just because of how the alignment is of your body right so you're going to have
to keep the hands are going to end up being a little bit closer to your waist and you're
going to have to really you know work on those front side mechanics to be able to drive down
to get you going but then once you get to your top end speed it should be about the same in terms of
how much length you get behind in in terms of and then also in the combination of how much length
you get with your your hands out in front so um yeah i just want to give you guys a quick tutorial
about the arm swing i really hope this helps you out there's a lot of great information in here
as always if you like the information i would check out more of the information we have
in the description down below help you out with some programs with some breakdowns and some
things that can really provide a lot of value to your sprinting career your sprinting performance
your sprinting overall mechanics i just had a recent guy that sent in a video about his uh
arm swing right down on the arm swing and just provide a lot of value to that right and and i
don't always go work on the arms obviously i a lot of times focus a lot more on the lower body
but for the for this particular athlete this didn't get a lot a lot of coaching with the arm
swing and understanding what exactly you need to be doing and being able to get some visual
recommendations through that really helped him out a lot and i think there's a lot of guys out
there that are in that similar position that could really get a lot of benefit from being able to get
some coaching on some of the specifics within uh this pretty performance so yeah as always thanks
for watching if that resonated with you check out the description we have a couple things that we're
offering right now that i think are great deals so check that out and we'll talk to you soon