what's up everyone morey croson here with the performance lab of california we're going to do
another speed breakdown here this is the race where justin gatlin actually beat Usain Bolt
the idea was to kind of go into what we thought is kind of the the way that Justin was able to
beat Usain Bolt and you know one of the things that that becomes evident here when watching
the video is that there wasn't a big change it really happened as the race went on Justin does
a great job of me he's one of those guys that that's pretty tight in the upper body I think
he he does a lot of upper body work where he's you know getting his shoulder strong getting his PEC
strong and they have done studies that show that by having a stronger PEC muscles that actually
does correlate to you actually being faster when sprinting so it is important to still build your
arms even though you are a sprinter and it seems like he's one of the guys that that follows that
that kind of mentality I will say that when they were when they were starting Christian Coleman
got out to a much better start you could see he's right here in the middle out and head of everybody
but then Usain Bolt and Justin Gatlin were able to catch up with them and the the thing that ends up
being a big differentiator to to me is that the guys that are more experienced so Justin Gatlin
and Usain Bolt they just don't have as much race wasted motion as Christian Coleman so you could
see his arms are kind of flailing all over the place he's got a lot more movement going on in
his trunk as were you know rotating back you could see that Justin Gatlin and Usain Bolt are
very much straight ahead with their upper bodies you could see how Christian Coleman he's going
back and forth a lot and how his his corn trunks moving so I think that doesn't end up negatively
impacting him in terms of when it got later on in the race and now what happened with Justin
Gatlin is and that's where the cursor is here you know he's got very very good turn over very
similar to a lot of these other guys I would say something it's a little bit unique about
Justin is as he's sprinting he brings that right leg across those left leg his very smooth it's
very right kind of down the middle but his left leg you could see that he brings that kind of a
cross which is a little bit unique that means he uses a lot more than muscles on the outside part
of the leg when he's going through the his swing phase he's bringing his leg through and then that
also makes it so he doesn't use as much as the hip flexor again he's gonna be using a lot more than
muscle on the outside part of the leg obviously he makes that work and he probably has to do a lot of
mobilization and stuff for that IT band and TfL to make it so it does but that's I just thought
that was an interesting thing that even these guys that are competing at the highest level
running sub 10 100 meter dash is still have some asymmetry still sad some areas where you know they
aren't a hundred percent symmetrical and that's something where you know Justin probably uses to
his advantage to help them get faster actually you know having a little bit stronger left leg
maybe had some some type of shift in his pelvis that he's able to better utilize his lower body
by by having a shift in the pelvis but anyway what makes it so he ends up winning this race
at the end as we get closer and closer to the end what's happened is and one of the things
that I talk about is that's very important as a foot contact time so you know as he gets closer
and closer he took a little bit longer to get going with his actual sprinting and as we get
to the end you can notice that his foot contact time is really the thing that that ends up really
improving where he's just kind of barely touching the ground still able to maintain that speed and
it just doesn't have to put his much much effort into it that's a really important concept to
understand is that as you're going through that you're sprinting as you're starting to reach that
that top max speed you really have to be able to have a very low foot contact time you should have
a lot of momentum taking you forward and so you shouldn't have to put as much effort into each
one your steps you should just be able to tap the ground and still be able to get the same amount of
force and so the same amount of kind of momentum again going forward and I think the reason that he
does that if we go and we compare Usain Bolt to Justin Gatlin here at the end you can see
Usain Bolt's kind of almost standing up so see how vertical his spine is here in comparison to justin
gatlin he's a little bit more straight ahead so you know I think both Usain Bolt and Justin Gatlin
do a good job of not spending too much time on the ground for each one their steps are just the
momentum of Justin Gatlin really puts him over the top at the end because there's a period of
time where Usain Bolt's actually winning this race and then Justin Gatlin there at the very
end was able to sneak by and you could see he's leaned over that whole time and a very very you
know compared to everybody else he's more hunched over more forward flexing the spine and again that
makes it so he could better utilize his pecs that's why having such strong shoulders such
strong pecs has really helped him out is because in his trunk positioning that just ends up being
the more effective way of moving so yeah it ended up being to me foot contact time that ended up
being the big differentiator here that made that put Justin Gatlin over the top is just not having
to spend as much time in order to generate force there at the end and he had was having a very
good effective turnover very good effective stride length and that's what made it's winning the race
so I know this was a little bit late but I think this is a good video to show you know some of the
the best guys in the world how they're competing how they're running with some differences in terms
of you know how they move their trunk how they blew their hips where their steps are what's
their foot contact time these are all very very important things when it comes to developing speed
is that you need to be able to spend as little time on the ground as possible with each one of
your steps you need to be able to be as efficient as you can with your 20 or your stride lengths and
you need to be able to create as much power or momentum as you can which with each one of your
strikes and the the perfect combination of that makes it so you can best create the most amount of
speed as possible now you know how your hips need to be how your Spy need to be how much your your
how your arm swing is those are all variable based off of the person but you know as long as you're
getting to that that maximum efficiency then you know that's overall the the end goal so as always
thanks for watching you know we have different types of videos different types of information
that that shows you ways to develop lower foot contact time to develop a better stride lane
to the things necessary in order to speed to run faster and goes even deeper into the whole speed
mechanics and that's why we do these breakdowns just to give you more information about what is
the correct way to to run and sprint so you know check that out on our youtube and also
on our membership page you have any questions please email me morey@yourperformancelab.com
and thanks for watching the video and we look forward to seeing you soon