yo yo yo what's up everyone this is Morey Croson from the performance lab of California and we have
another cool video for you today it is gonna be about running the five ten five in four seconds
flat well the reason I'm doing this is because I know that a lot of guys right now are out there
that are that are watching that are subscribed to our YouTube channel that are preparing for
combines offseason combines for high school and so you know we want to be able to get you great
information for preparing I know there's a lot of guys that probably actually end up missing
this but either way you know if you have like a combine in your area that and it already passed
and all the openings passed but either way I do you think this will be very very beneficial for
you and getting a better understanding of how you can run a better forty overall and really
getting into some of the timing behind it the you know that's where I try to really excel and give
you guys some great information is really getting in-depth into the the science of all of it alright
so we have two different videos here one is of a guy that ran for like oh five I want to say
oh five and then this one down here is three nine seven alright so what first what happens
here is and and part of this you know it's not based off movement it's based off the stopwatch
so we could see that movement actually happens in here but then the stopwatch doesn't get click
till right there so we'll start the actual time at that point which is 2.8 and so from 2.8 till
when he really touches that's about a little bit under second about a second right we're somewhere
between what I think is a second to about one point two seconds is how long you have to go
your first five yards okay and really you can keep it under a second that would be better but just to
go from here to here and get that hand down it's about five yards now another important part of
this is that the the turn foot this foot here so we look right now he's touching about three six
three three seven somewhere in there again this millisecond so let's just say three six three six
three and then presses back off of it at these are seconds obviously four to seven all right
so that's about six point four I'm sorry what do I do point six four seconds all right it's
how long you spent on the ground there now go on the bottom one another big thing is it should take
four steps okay so one two three four okay again if we look here he started at about two six but
the guys in the stop watches they didn't catch the clock until about two eight and it goes and
he touches that first one at about three seven two two three eight right so again one second okay and
then also notice here looks cool let's type this in fill four steps needs to only take four steps
there touches the ground at 3 5 7 3 5 7 and then presses back off at 4 2 3 so he spends a little
bit longer on the ground there he spends closer to point 7 seconds on on the ground there ok so
you got about 0.7 seconds so I'm spending down on the ground within that seven and the reason
I'm saying this and so now you guys can actually the big thing is to give you action steps right
like I can I can help you as much as I can with the coaching right there's certain things that
you need to do with like the the crossover step right take four steps so that needs to be a big
crossover step right there when when you first start boom notice that the center of gravity
where that his shoulders are facing forward right he's not turning and facing towards the actual
line he's everything the weight is actually facing forward as you're going there okay one two three
four you get to take that step a little bit in front of the line but then you actually go through
and touch the line okay then when you accelerate back this wants to end up being eight steps that's
huge with this step here huge making so you you go and when you cross over I'm sorry I was moving
here it Sears that when you cross over you do a good job in and getting back lined up okay so
you don't want to end up being all over the place with the cross and and be running in circles right
so when you're here you're touching and when you press back off at that step when it comes
back through that step needs to be as straight as you can back get back go and go into the way that
you need to be going no come on ten just stopped working or my pencil just stopped working here
okay so we need to give good back going that way okay so and spend the least amount of time
here's that step needs to come back around in a way that makes us so now we can be back in line
okay so and then we count the steps here again one two three four and notice how you get good
in these steps it's all about getting that spine a little bit more up in knee drive right if we're
looking how long he spends on the ground with each one of these steps point four point six here this
when he touches the ground boom four point six gets back off at about four seven seven so it's
he's spending closer like point two seconds on the ground weight in is transition and then it gets
close and now this thing is not working good so one two three four five six seven eight right so
it's a really important to be able to transition here looking again good good step as you're as
you're turning this one's a little bit more off to the side here I would say you definitely want
to be more in line as you're transitioning through and that's gonna come from getting
a lot of external rotation in this leg so you got to turn this hip turn this foot everything
needs to be really pivoting hard there and then I also like to hear real quick also if you look at
how he lands notice how it lands on the outside part of his foot and then transitions into it
now watch them pivot turn turn turn turn turn he needs to do a better job turning and excellently
rotating right there that foot needs to be turning that way this hip needs to be turning that way and
that'll make it so down that foot didn't get it all the way across so you could have done a
better job there of being able to create rotation with that leg to get that that that foot back
around gave an out knee drive getting that spine upwards position again let's count the steps one
two three four five six seven eight right so see those last one - one two three four right so it's
all about opening up opening up and then dropping the center of gravity one two three four okay and
now let's look at the timing again also so here boom touching the ground four point seven three
accelerating off at about four point eight three so he's closer to about one second per touch okay
especially was he's getting here boom four nine three off again at 5.03 so as he getting closer
really doing a bad job of being really really quickly those steps one two three four and now
again here one of the watch that right foot boom see how he touches down with the side of his foot
there that helps him the deceleration portion five point four seven is when he touches down whoops
five point four seven pushes back off better job pivoting their push back off at six point one oh
okay so that's about point six three or sorry 0.67 seconds okay and then we'll look here at
the top again boom touching down at about five five Oh because they're actually pretty pretty
well timed up here and then presses back off at actually see attention five five oh and presses
back off at about six to seven six to seven so really the guy up top here he does a better job in
the first five and the guy here does a better job in the last five okay and and what I also wanted
to do if we break it all up in the first five you want to be again into like one to one point two
then the next ten yards okay so this whole part here that needs if this needs to be under ten
under two seconds okay that that holds that eight steps so you have eight steps in under two seconds
okay then when we finished that last part needs to be about one second so let's go here touches down
five point seven as he starts to accelerate back five point seven three they stop it at
about six point eight so that I said also be right about one second you have a little bit
of leeway went one one point one seconds I mean if you really want to get on specific so those
first five needs to be a second that next ten has to be under two seconds right that gives you
more excuse me more leeway within that first five yards then in the last five yards so really being
able to maximize that seven and really what's most important with those two areas is gonna be
that turn right we talked about the turn here and making it so as you get out you get that this foot
how you're turning with that foot to make it so this step is critical right there boom that's the
most important step probably this whole thing is that step right there and then being able to get
this back get that knee drive back up three and we got four steps right there to really be able
to pick up as much ground as you can and then you have to go click one two three four stop with that
foot like right in front of the line maker so you can get your hand there and then again pivot pivot
pivot press off quick okay and and this step is also crucial right so both times you transition
that steps got to be able to be quick and also be able to get you around and get you to turn in
order to maximize your overall performance all right guys um you know trying to make this this
whole thing all these that videos for you to help you in performing better ature combine we do have
a speed program that specifically set up for that as well only $97 gives you great overall training
we have motivation or sorry mental like mindset training we have speed training we have agility
training we have strength training we have really anything that that you would need to improve in
the actual your performance when it comes to the combine it's only $97 so I definitely recommend
you guys doing it and being a part of it cuz I think it'll really really make a big difference
in helping you achieve when the the combine comes up alright as always guys let me know if you have
any questions you could click the link below to check out more about the program and we will see
you soon okay thank you so much for watching this video I hope you really enjoyed it and if
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