what's up everyone morey croson here from the performance lab of California gonna do another
breakdown here today on Florence Joyner the American women's sprinter who still has the
world record for the fastest 100 meters for a female athlete she ran ten for nine we're not
gonna actually be able to look at that here with the breakdown just hard to get really good quality
runs here a good quality video because she said it back in 1988 but just wanted to go through
and looked at and breakdown then something for sprinting mechanics so I will get will get right
into it here Florence she is right here we're gonna go in and have another view to be able to
kind of like get more start info but to see her her open up spread I mean heard initial kind of
takeoff acceleration it's good not great that's not what she excelled her excel as a overall
sprinter was really her ability to reach top-end speed so as we're seeing a go here what she does
an amazing job of is being able to get her front leg up and through and really get a solid amount
of time of pulling down and through with that with her leg I mean she has really long legs and
so she's going through and she's running you can see how it lays get out in front and she has all
that time to pull down and get her momentum going back underneath her and then you know even if you
compare to you know maybe this person here we can see extends out and just doesn't get near as good
of a pull down I mean look at how much how much space not much time Florence gets with her with
her ability to pull that leg back underneath her so excellent excellent ability to do that and also
look at how much knee extension she gets first two as she comes through a lot of quad strength there
and actually and faster and faster you can see how great her ability to get that leg up and through
and extend with the foot out and then coming back underneath she has excellent hamstring range
of motion there which is what helped her excel and one of the things that I think impacted her
ability kind of accelerator door get out of her starts that she's a little bit tighten her upper
body but I think when he gets to the top-end speed this ends up this could end up being a
benefit just because well in her case she ended up not using as much of her shoulders and in terms of
range of motion the shoulders she does a great job really reaching out with their arms see how
those arms are nice and long and out in front of her really just like her legs an excellent
job again those heels up to it but I mean just really really good eccentric capabilities in the
hamstring and what that means is that you could see that hamstring just fully lengthened here and
then from here she could pull back underneath it there's such a rare thing to be able to do
I mean that that's dried right there is so so good I mean that's what you want to be able to have is
the ability to extend that back leg or that sorry that front leg there and pull underneath you and
make it so you land with that foot right back underneath Ian and everything at 90 degrees it's
so so good wow that other heel is up at the butt and and you're transferring through and I think
by the reason that's happened just because that excellent ability to really reach with those arms
she does have she doesn't have much of ability to rotate in the in the spine she's kind of locked up
there but her ability to to really reach out and use use her shoulders that way I think is really
really good and went really reached back you know she has a great ability to reach back with her arm
and get that hand pretty far away from her body and also really reach forward with her legs so
that has a great correlation with each other being able to extend with that shoulder back behind you
and then be able to reach with your with their hands out in front of you I think that's a big
differentiator for I'm going to go to start you know one of the things that's interesting with
the start is getting that knee across this notice that that first step how the knee comes across and
then you pull back and that ends up being a really important part of the start is making sure that
nose knees and knee kind of comes up and and in to make it so you have the range of motion to really
get that reach going okay there's something that a lot of people do get those those knees coming
across to help in the acceleration phase then you're just pushing out to the side you could
see then how I wish you starts getting a full speed really the left side becomes the one that
that comes across the right one doesn't as much but you wouldn't really want to end up becoming
much more kind of straight straight forward straight back with the legs we don't want to
have too much crossover you know women athletes yet they have a little bit wider QL angle so
it's gonna be a little bit harder for for them to resist that q al angle but I mean definitely what
you want to do is as you transfer through you want that heel to come straight or that foot to
just come straight through and extend out what's happening here as you can see as the transfer is
happening you can see that foot kind of coming out to the side that's a lack of hip range of motion
that's causing that and you can see how the hips shift when in order to make that all happen so
Florence is doing a much better job of being able to transition right from one step to the other and
it's very clean and how the foots coming up and underneath which is really really important in
order to maximize sprinting but you could also see she's not moving near as much in the upper
body she's or in the trunk she's very stiff there but still has excellent shoulder range of motion
again compared to the first next doors I think came in second place she's moving a lot in in
the truncal and kind of side-to-side okay and then you look in Florence and she's very stiff
up there very controlled in the core but as we saw in the last view she still gets a lot of range of
motion in the shoulders just because she was able to reach out and reach back so great example of
really really clean sprinting technique that we're seeing here from Florence and it's really really
excellently done and that's why she still holds the record for the the fastest woman ever sinned
and that was set in 1988 so that's why the quality of the video isn't great so that ended up being
what almost 30 years ago now so being able to hold any Olympic record any world record for that long
just shows how much ahead of the competition you are which is just absolutely amazing so yeah as
always guys thanks for watching these videos hope you're able to get a lot from it I think Florence
Joyner is a great example of the of how to sprint with excellent form if you have any questions
just go ahead and meet and see me send me email email morey@yourperformancelab.com also reach out
if we want to do any speed breakdown they speed programming we're going to be able to we're gonna
start offering that up to you guys very very soon we got our speed book all all done and ready will
actually will have a link to be able to download their speed book in the bio so check that out let
us know what you think and as always guys thanks for watching the videos and we will see you soon