hey what's up everyone it's morey croson here from the performance lab of California and we
have another new breakdown for you today on D K Metcalfe he is the receiver from old myth
six-foot for 225 pounds but still was able to run a 4-3 40-yard dash which is just on freakin
believable but it's also really cool because now we can get a breakdown on it so that's
what we're doing today just give you some some more information on what made it so he
was able to run such a fast 40 let's get into the numbers let's get into the details let's
figure out what he's doing well that helped him in accomplishing this crazy crazy feat and what
I would say is the big thing here is just being able to get a really really consistent numbers
in his overall sprint and you know what it looks like he was able to really excel there
is really getting a lot of hip Drive right so if you watch him run what really stands out is he's
all hip Drive getting those knees out in front of and get his feet out in front of them and it
seems like that is a important thing that you got to be able to do is you got to almost get
your your range falling forward or your body falling forward as you're running you know the
more that I been seeing the the 40-yard dash and the more that I see that there there's a
little bit of a difference between what you want in the 40-yard dash compared to what you want the
hundred and 100 because it's a little bit more of like a and there's an endurance part of it as
well being able to maintain that really high end speed for a period of time and then you compare
that to what you do with the 40 where you're you're you don't have to be top speed you just
how fast can you get to top speed so you know the big difference is that when your foot ends
up underneath you when you're sprinting that's a little bit more of that endurance you know longer
period of time type of run but when your head is out almost a little bit more in front of your your
body or sorry instead of in front of your foot so you're you're you know you're kind of going more
that way rather than being straight up and down that seems to be very beneficial for for the 40
so really trying to get your your body lean a little bit more forward I'm still gonna being
able to get your hip through so being able to get that knee Drive but just having a little bit more
overall you know forward positioning is crucial and being able to maximize your your overall
performance okay I say just really trying to work on getting that then head out in front of you I
think is something that you want to do within the 40 now how did he get really good numbers is
one it really does serve you beat taller right so there's there's a big difference between if
you're five-nine five-ten then you want to have a longer contact time longer contact time if
shorter shorter contact time if taller alright so if you're if you're if you're shorter overall
you're a shorter person then you want to have a longer contact time and if you're a taller person
you wouldn't have a shorter contact time okay so be watching that Kathy oh he doesn't really good
job is when he's first starting you know I'm right here 14 seconds is where he steps down
pressed back off one point six it's pretty good 2 to 6 14 to 6 when he touches the left
foot 14 for when he gets it off so it's about 1.4 seconds is how much time he's spending on
the ground right from the get-go right he's pretty quick there right there you got on
the ground 15 ish touch the ground about 15 or maybe 14 4 6 please back off the ground in 45
9 so you know that's 1.2 1.3 touching there at about 6 9 off at about maybe 8 - okay so
he's already ended into the low ones there that quickly so now we're getting that 220
yards now 20 yards boom left foot touches 16 4 3 back off probably 16 5 4 so about one point
one or point one one touching it six six off by seven six so that's probably about point eight
right there in terms of his contact time on the right side so and really the elite levels where
you want to get to if you're over six four you want your numbers to be under point one
there we go one hundred point one okay so I guess I that's if you're six four
want to be under point one okay in terms of how fast you want your contact time to
be and that's probably anybody that's like over six to obviously see you won't have under point
one contact time and then your overall time spent in transition and this is just you know
this just going by the numbers so here we'll go with the let's go actually the thirty yards now
so thirty yards he touches the ground here at two to nine a more importantly he's pressing
off at about three nine three nine cycles all the way through so just back down at seven Oh
which is really really good point three one seconds off the ground and that transition
time so we're looking at how long his leg his left leg was off the ground point three
one that's very very fast so that's where his his overall although the biggest benefit he's
getting is is that he's able to for as big as he is he's still not spending very much time
with his foot off the ground so here again 0.76 here at the right side or sorry seventeen point
six zero boom that's when he presses off touches back down at prob about nine five
13.5 this one's probably better 0.35 still in a really good range for what his height is being
a 3/5 it is and is it in pretty optimal spot you know this one I might have messed up this
one's probably closer to let's go back to this one but it stopped it too fast so that's three
nine is what definitely when he comes off but I think the thing he might touched it closer like
seven four seven oh he's still off seven three probably like seven four is when he touched it
does that still 0.35 there so the point being is that he's spending so he's really good at
the contact I might say you can maybe improve the contact time that would probably be the
best thing that he could do but because he gets to is his contact time you know really
fast like that low contact time very fast and that means he has really good acceleration so
you know the faster that you can get to the contact on the year you're aiming for which
could be you know 0.1 you know maybe under 0.1 then the better that you're gonna do in
the forty and then for the guys that are the shorter guys what you want to really be able
to do is maximize that transition time so make it so you have a very very low transition times
faster okay because it's all about where you to your speed so so if you're taller you want to
have a you want to make it so the the best as fast as you can so taller athletes fast
contact time right so what you want to do is you want to get to your fast contact time as
soon as you can that's where your acceleration it goes if you're shorter you want to get to a
fast transition which is the time spent off the ground as fast as you can right so the better you
can go with this this number so that's right like here where you're pushing off the ground this is
the transition time when you're pressing off the ground you're transitioning through and touching
down here that you want to be able to optimize I get that too then the number of that year you're
shooting for is as quickly as you can and for the guys really you probably wanna be closer to like
0.32 we're in the lower end if you're taller then it's better to be like point three four through
six you're shorter you want to be like somewhere between point three and three two okay and and
then shorter you know that's like you know five foot 10 5 foot 11 somewhere in there that's where
you won't have that that really quick transition time with those likes you one of those the ladies
would be cycling very very quickly that's how you maximize your overall run all right there's a lot
of information there and I use this to write down a little bit too but hopefully that made sense for
how did DK Metcalfe really make a big difference um you know we orden anybody that's watching
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