hey what's up everyone morey croson here from the performance lab of California and we have another
new breakdown for you today on Usain Bolt and his 200-meter world-record I thought that this would
be a cool one just because I see so many videos about you say both and his 100-meter and just as
overall sprint day so I thought you know doing the 200-meter would be a little something a little bit
different and it's still something that I think people would be able to get some good information
from so you know big thing that that just stands out when you watch this video you say both is
just how much taller he is than the average person which gives him such a great advantage
and creating overall turnover but I do think there are some good things that we can get from his you
know overall like start and and just his mechanics in general so you could see here really putting a
big focus on on knee Drive right and and really coming you know on the start I like this in you
know you can see a lot of these guys do this in their and their start where you know that that
initial movement is almost like an inward movement with the need to give a little bit more range for
their leg to be able to come through so he's kind of coming out to in here which gives them a little
bit more force production as they're pushing down to the ground which seems to be a you know
you could see that here as well it seems to be a positive way to be able to you know generate
force as you're beginning the start so I think that's a good little negative take just to start
this off sorry about the quality of the video by the way this was the the best video that we can
get from the you know Olympics this is in 2012 so it's a little bit longer you know good good
amount of time ago but anyway you go through the actual video here so we got a little pause um and
you can see what stands out is just his ability to really so you could see like something the
other guys are really trying to reach and create a large amount of distance on each one of their
sets which is what you want to be doing where you say bolt doesn't look like he needs to reach this
far but he's still putting picking up the same amount of overall distance just because of how
long his legs are so you know really being able to understand that this phase that when you're first
starting off it's really about trying to improve your overall length of each one your step so you
really want to be able to you know take a good amount of stride distance and then as you start
to you know improve your overall stresses then you start to you know get into overall speed and get
the legs faster so I'd say you know first couple steps three to five steps you really want to be
focused on you know more turnover speed right so you want to be cycling the legs a little bit
sooner a little bit faster okay and then after you get through those first three to five steps then
it really wants to be about stride length right so you're still not at top speed in terms of you know
stride frequency but you know the those first three to five steps you don't want to put too
much focus on stride length or else it's going to really impact your ability to generate very
much speed so here you want to be pretty quick and then as you start to get that quickness you
maintain a good you know position within your spine now you start to transition into going
a little bit more stride length for the part of the next you know from let's it may be like next
five to ten steps depending on you know height and and how you transition through and then from there
then you really get back into improving turnover and improving how fast your legs are traveling
so you can see that you know all these guys are really focusing on you know lengthen especially
in the 200 where you're talking about going around that curve you really want to be focusing on on
lengthening out that stride and then as you get close to and in that curve is when you're gonna
end up really putting on the boosters in terms of overall stride frequency one of the things that
I noticed with how you saw the same bolts running is he kind of keeps more of his you know he's the
kind of stays a little bit more on the outside part of the lane here as he's coming around and
then as he gets closer he starts to get more and more to the inside part of the lane which I like
there a comparison to some of the other guys you know here where they're just stick hard to
the inside part of the lane all the way through which I think puts a little bit more stress on
that inside lay that left leg as you're running comparison to you know if you stay a little bit
wider here and then as you start coming around then you start going to the inside part of the
lane I think that'll help you in being a little smoother of a turn overall and not put as much
pressure on that left light now this is the part where I really love just from this this camera
angle is we can really see how good of a job that Usain Bolt does in his overall mechanic where you
could see really being able to extend very well up in each one of those lay so look at that knee
drive creating that extension and as he gets that knee up notice that the next thing that really
ends up happening is he very rapidly gets this leg to be able to straighten out as he pulls that knee
back right so it's knee up and then pull that leg back and as you pulling that leg back he's also
straining out that leg right so see how that foot almost like reaches forward and that gives him
that pull to be able to land him when he's landing he's almost landing in a way that makes it so he's
like propelling his body up over the top of them right see how that's happening right there and
then goes and pushes off so now he doesn't spend very much time on the ground he's very very quick
to be able to transition because look how he's interacted with the ground he's extending pulling
right here so as he pulls now you can see how much of his overall weight is really pushing himself
forward so now he doesn't have to get you know be very far behind him here before he can drive off
that that back leg so what I end up seeing a lot of times is you know people like it it will get
too far back with this leg you know back behind them which will limit their ability to maximize
contact time you could see here he does a really good job of landing with his overall weight very
far forward so now he's not gonna be you know wasting too much time with his foot off the
ground so that makes him very very efficient again look at this nice stride extend pull and landing
in a way where he's very much on the balls of his feet and also a lot of his weight is forward on
each one of those stragglers I think is a great technique thing I think is you see to getting
really good here boom just such a great ability to see some excellent technique and being able to
really improve as a runner now this is something that we've talked about a good amount of times
whenever I've done some Usain Bolt breakdowns is you know he also does a weird kind of like lateral
hitch in his movement I would say I know he has some scoliosis so there could be some part of that
that could be impacting the reason that he does that but it does also seem that he has one side
where he works a little bit more on just pure extension right so when his right legs back he
really arches his back it allows that that right leg to get a little bit further back behind and
then as he comes forward with the left leg now he has a little bit more of like this crunch forward
I just pulling that left leg through where he doesn't do that as much on the right side see
so see how his right side he almost like bends this way more so he bends over to the side more
where on this side as he's coming through he really drives forward with that that left leg
so you know that that could mean there's some type of difference in the spine range of motion
overall but it does almost seem like he ends up having like a hitch type of a movement during
his actual sprint which while gives him a little bit more range well yeah and when he brings that
right leg back and also helps in trying to drive that left foot forward and through so this ends
up being a little bit more of his stable position right leg back left leg forward and then you know
this side is you know not as much of his stable position but probably a little bit more of his
range position or his range stride right so here's one stride where he's getting it a little bit more
range it'll be this one or this one he's gonna get a little bit more power boom get a little bit more
a little force really drive his body forward or this one he's really gonna try to open up and
allow himself to travel a good amount of ways on the step and so it's interesting to take a note of
that and that you know you might want to have one step that ends up being a little bit more of like
a range step but you know you're really trying to pick up more ground and you have another step
that's a little bit more of a power step based off of how you know your body moves and how
you buddy interacts we could certainly see that Usain Bolt does that which is you know something
to be able to build off of because of that way I would work in certain type of core exercises and
certain types of you know range of motion focus exercises just to make sure that we're able to
you know address those specific differences on one side compared to the other that's why
I always say you know with this type of work I think it's super important to be able to get the
breakdown just because it really helps you connect an understanding okay this is how I you know run
as an athlete these are the muscles that I utilize more this is the muscles I don't utilize as much
and from there really be able to build out a program that's a little bit more specific to
you I think it's the best way to do it obviously just because it really allows a in track and field
athlete to be able to better understand what it is that they need to be working on in order to get
that the most amount of improvement the fastest and and with track athletes you guys really gotta
you know as much as you know some of you guys might be 14 15 younger younger guys you really
want to start moving up pretty quickly within your times because you know every single year
it seems like there's there's new guys coming out that just have these really really fast times and
so there's there's always consistent competition especially in the track world because it's a
it's a whole world competition it's not just a local competition so you know it's a little
bit different but yeah guys if you guys have any questions about getting a speed breakdown getting
a you know being part of the speed program would be happy to answer any of those questions I'll
have some links below to you know set up either phone calls or you know if you try out our our
7-day Speed program either one of those works and you know be really really effective for you
in being able to improve your overall performance alright let me know if you have any questions and
we'll talk soon hey thank you so much for watching this video I hope you really enjoyed it if you did
you could subscribe down below and that way you can get updates on any of the new videos
that we get also if you want to check out some of our other breakdowns for speed and throwing
yet exercises also jumping mechanics videos a lot of crazy stuff within our Channel hope you enjoy