hey what's up everyone morey croson here and that clip was actually from last year when i hit 20
miles per hour for the first time i've actually been able to do it twice where i ended up dating
up to 22 miles an hour the first time i ended up hurting myself getting a little bit of a hamstring
injury having to rehab from that was had to start at about 17 miles an hour and now work myself back
up to being able to run over 20 miles an hour and that's really the main theme of the video
here today is to talk about how to get over 20 miles per hour in your sprinting and now that
i've done it twice i feel very confident being able to go over exactly what you need to do
first two things here are going to be a little bit bland but then the second three
i think will really be the most important not to take any importance away from all five of them
they're all super important in order to actually make it happen the first thing that you have to
do in order to run 20 miles per hour is you have to believe that you can get faster i know that
that sounds very easy but it is something that i think a lot of people have to get through within
their own belief system is that you can get faster and that you can get that much faster
up to 20 miles per hour and then you got to just be dedicated and consistent with it there's a lot
of guys also that reach out to me they want to get faster they want to get better blah blah blah but
then just don't put in the consistent work me personally i work out at least six times a week
getting up into maybe 10 times a week i sprint at least two to four times per week in order to
really gain the speed necessary to you know consistently grow and then i also constantly
working on my strength power development things like that so dedication consistency belief that's
number one number two is just going to be spread more often i think being able to really challenge
yourself to get into your top speeds is something that you know when you really want to make a big
difference a big change then you have to do that more consistently so what i'll do is you know go
through deadlifts you know some of the strength consistency some of the power consistencies
and then i'll just have a week where i'm dedicated to just reaching that top speed and challenging
that top speed and that's usually where i'll start to see some growth as you know i'm starting to
utilize the strength and the power improvements and seeing it into my actual sprinting but i see
too many people that are trying to you know get faster but are not actually sprinting you know
you do too much stuff in the weight room do too much just you know jump in exercise stuff like
that you got to sprint you got to push yourself to that that limit so you can understand one how
much further you can go and two what are some of the things that you need to work on in order to
actually make the improvements within your spring number three is strength development now i want
to emphasize when it comes to developing strength you do want to have some understanding of what it
is that you need to work on in order to actually make the improvement so some of the things that
helped me out were nordic hamstring curls getting my hamstrings stronger uh we're working on my calf
extension and my calf strength in general working on my anterior tibialis strength my core strength
being able to improve my deadlifts improve my posture and also improve my shoulder extension
so i really work a lot on shoulder extension specifically and posture specifically which
really helped me out and staying a little more upright you know obviously deadlifts in in the
nordic hamstring curls really helped out with my hip extension and i really think anybody can
get better with that but you know again there's everybody's gonna have different things that they
need to be able to focus on some people might be more hip flexors some people might be more you
know quads and squats and and you know building that up everybody's going to have something that's
going to be specific to them i would really just emphasize that one you have to be able
to develop your strength and two you want to make it so it's specific to your running style to make
it so you can have the best correlation from what you're doing within the weight room to how
you're sprinting number four is going to be power development now an important thing to understand
with power development is that you can actually get faster they did study on this where you
do broad jumps right more of a horizontal jumping pattern in comparison to a vertical jumping
pattern where you're jumping onto a box and things like that not to say that i don't do jumps on the
bus because i do do that as well but just put an emphasis on doing broad jumps when it comes to
power development just the consistency of it you want to be you know make sure that you're the most
fresh when you're doing the broad jumps you could do some of the the box jumps you know maybe later
on into the workout or even implement that into some of the strength based stuff and then also
i do a lot of uh you know single leg bra jumps depth jumps you know just single leg jumps in
general like tuck jumps where you're just working on that stabilization on one foot and you know
and regular depth jumps i think are great as well lateral jumps like over box those are all really
great things to be able to develop your power and make sure that you're able to control your
legs to the best of your ability to make it so you can really improve that foot contact time when it
comes to power development yeah it has a bit to do with your ability to generate force off the ground
right when you're sprinting but i think has a big impact on your contact time and make sure that
you're able to efficiently hit the ground and then get right back off the ground the fifth and final
thing here is going to be your sprinting technique i think this is the most important part of it all
just because if you don't have the right technique you're not going to be able to actually achieve
getting to you know 20 plus miles per hour but what comes with technique has to do with all of
the four that we went through before that's why i saved this for last and you know what i think
is important here is being able to look at your technique and based off what you're seeing being
able to then see what it is that you need to improve in the weight room and in your you know
whenever you're working out so you know you don't want to be working out just to work out right you
don't want to be following you know some strength based program that is just saying you know doing
five sets of five squats or you know doing this many deadlifts or or you know doing this this
jumping program to make it so you can dunk and think that that's going to improve your ability to
run faster you will see some incremental gains but in order to see the fastest improvement in your
sprinting technique and sprinting miles per hour how fast you can actually run is to make it as
specific as you can when you work out so whatever it is that you're seeing within your technique
that needs to improve you need to be able to work on that specific thing when you're working out
again whether that's strength whether that's power whether that's you know your your um core strength
whatever it ends up being you got to be able to recognize it and then work on it and that's where
you know i'd love to be able to help you out as well just because i i do this a lot with athletes
i've seen a lot of great improvements from this printing perspective because you know i really
take that seriously of looking at a somebody sprinting and being able to really recognize
exactly what's going on in their sprinting form it's spreading technique and where they have
weaknesses that they need to be able to work on in order to improve so as always guys thanks for
watching the video here those are five ways to be able to get yourself to run over 20 miles per hour
i don't think any of it is super complex but i do think it is very important to isolate exactly what
it is you need to do and then just take consistent action towards it and that'll make it so you can
actually accomplish this and the big thing is change your belief you can do it you can make
it happen you just got to commit to it and you know commit to it within a certain time period
and i think that that if you do that you will be able to you know make a change within eight
weeks at the most you'll be able to see some huge improvements within your sprinting as long as you
follow these five parts of improving your speed so thanks for watching we'll talk to you soon