hey what's up everyone morey croson here and today we'll be going over
how to improve your running cycle and restart the video right now
alright so the main thing that is super important when it comes to improving your speed is really
what are you doing with your legs how can you more efficiently and effectively utilize your legs i
see people all the time that are looking to try to get faster and there's just so much wasted motion
in the legs and the feet and it's just killing people's ability to you know run fast and really
be efficient when it comes to sprinting you got to be efficient you got to understand you know what
are some of the key mechanics in order to run fast there's some parts of it that end up going into
genetics people are just naturally fast naturally able to get a good amount of distance per step
a lot of people do not fall into that category and a lot of people are watching these types of videos
are not falling in that category which is why we want to get into some of the basics
this is going to be super complex but it is really something that is important when it
comes to improving your speed now this is a basic start right um a you know block start you don't
always start like this right so you know you could be a you know running the 40 you could be a
receiver you could be a baseball player you could be a soccer player all it applies no matter what
right so when you're first starting what ends up being important is being able to really maximize
your leg cycle right make it so your leg is creating the most amount of active work as
possible so we can see that you know usain bolt really drives us in the end and then pushes out
to the side a little bit more here and same thing here so see how his knees coming inwards this is
a good thing for you to be able to implement when you're first starting this is going to be a little
bit kind of laggy here just because this video is a little bit older but you know so you can
see his knees going in he's going across right but he's really explosive with those hips he's
keeping his you know head and chin tucked he's driving those arms all the way back the elbows
aren't necessarily locked into his spine but he is also not being too efficient efficient with
you know his arms he's not putting any additional motion into there he's really getting a ton of
action backwards right you got to maximize how much extension you're getting in the shoulder how
much you're bringing your arms back in order to really effectively uh incorporate that into your
stride right into how you're cycling your legs so you know if you end up
being short with your arms you're gonna be short with your legs if you're longer with your arms
you're gonna be longer with your legs so really make sure you're getting plenty of extension
that will help you in being able to generate more force again notice how when he's starting
here he's getting more of a lateral motion in each one of these steps right he's moving side to side
a little bit within his hips and within his his leg cycle which is going to be something that will
help him in optimizing his ability to generate force from the ground when you're first starting
it's all about how quick you can move your your legs right it's much more about quickness and
how effectively you can put force into the ground right so you can see he's really trying to drive
down into the ground here on each one of these steps and really being effective and generating
more and more force and then he's patient and getting upwards from that position so you can
see he's still staying with that chin tucked even as he's going right here obviously we're looking
at usain bolt okay uh and then when he looked at the the side view here what stands out is as he's
going we can see you know this is super important we want to get that foot out in front okay so i
see this mistake all the time this angle doesn't have you know people get stuck with their their
shin angle like this rather than their shin angle like that and that makes it so now you're not able
to pull that foot underneath you've got to be able to get your foot out in front so you could pull
underneath with that that foot and make it so now you're landing in a way that you can then easily
transition off right so what happens is when you land with your weight going straight down
it's going to take you longer to be able to push back up but if you really slow this down and
i have other videos that i've done in the past of usain bolt where you could really see as
he's hitting the ground here he's actually almost hitting the ground with his toes facing downwards
heels facing upwards to make it so now he could easily transition right up off the ground on the
set so he's very very quick in his ability to spend the least amount of time on the ground as
possible which makes it so now he could utilize his long stride length in making such a pick of
the most amount of ground uh that he possibly can right so that ends up being the key thing
here guys we got to be able to understand that the more wasted side to side movement that we have and
we'll get into you know what it looks like when they're you know looking straight on so this isn't
exactly straight but at the same time you know you can see that as he's transitioning through he's
driving you know we saw before how he's coming more across but now you can see he's driving
his leg straight through right extending with that foot driving and you can see again you know how he
almost touches with that that toe facing downwards right there's a lot of people that say you should
be hitting the ground with your toe facing upwards but you can see here he's actually striking the
ground with that toe facing straight slightly down so is tyson gay to make it so then when he lands
he could really transition off that foot a lot faster most importantly here though guys is really
understanding that you don't want to waste any motion going side to side the more wasted motion
and take video of yourself please take video of yourself or send video in to me obviously
you know we do break down things like that um but you have to understand that you want to be able to
really maximize how your legs are swinging in and at first you know you might not be great you might
not see huge improvements when you know you really reach out with your legs down front you might have
to slow down your turnover time right you might not be able to turn over your legs as fast at
first when you reach all the way out with your your legs but as you start developing your core
as you start to develop your pal your posture as you get more comfortable with it
you'll be able to do it more effectively where you could really reach out in front and then pull that
leg back underneath and be able to hit the ground with a lot of force to be able to then transition
right back up now he's creating a ton of extension in his hamstrings and his calves and his glute and
his low back so he's creating a ton of force here because of how well he's really maximizing the
front side mechanics and you know you've got to be able to understand the running cycle the leg cycle
from start to finish okay this is where i see the most amount of mistakes whether it's the start
the drive phase the top-end speed phase you got to understand how to go from your start which is
where you're spending a little bit more time kind of going side to side hips are going side to side
arms are going side to side you know you get more of that movement and being able to refine that
into something that is just as much of a a to b you know going straight forward motion as possible
and the more effective you could get at doing that the better you're going to be as a sprinter the
faster you're going to be and the more improvement that you're going to be able to make it's going
to take you know a little bit of time here but you're also going to make significantly
faster improvements than you know people that are just working on squad deadlifts things like that
right but when i grew up that was the thought process oh you're not fast enough squat more
deadlift more i still think there's people that are that are focusing on that the reason i made
this channel it's really starting to get deep into sprinting is because it didn't work for me right i
really the way that i got into you know running over 21 miles an hour was by refining my mechanics
it had nothing to do with improving my strength speed you know or you know jumping capabilities
none of that ended up being the thing it ended up being my mechanics that were holding me back from
running faster and a lot of times that's the case for you as well you just got to focus on it right
don't don't think you need to rear foot elevates split squat more weight or you know squat more
weight or jump higher in order to run faster you know like those things will help but if your form
is off your technique is off that is your number one culprit and that's the number one thing that's
holding you back so as always guys if you like the information go and click that thumbs up down below
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down below we have a lot of great things in the description we have a free speed program we have
a three-month program we have a speed breakdown you know i'm always adding new things to be able
to help you guys out from a speed perspective i'm super passionate about improving people's speed i
love when you know whether you connect online uh connect in person whatever the case may be uh i
love i love talking speed i love working on speed and you know there's a lot of ways to be able to
do it for everybody it's a little bit different so as always thanks for watching and talk to you soon