Hey what's up everyone! Morey Croson here and today we'll be going over
top end speed and we'll start the video right now
alright so the reason I wanted to go over top and speed is I do think that ends up being
the end goal of what we're trying to achieve when it comes to sprinting I talk a lot about
you know the importance of getting to top end speed and having you know being able to run 21
22 whatever 23 miles an hour i just realized I really haven't gotten into a ton of detail
about top end speed and how to be able to maintain it and really how to be able to get there so I
do want to go over some critical points that I think are essential in order to really be able
to maximize your top-end speed capabilities and we're going to go over that and I'm going
to do my my treadmill I'm going to use my current treadmill I love this thing just because I think
it really helps me out and being able to work on my leg cycle overall and so you know one of the
things that I like you know I've talked about this before is just being able to just cycle my legs
right and the importance of being able to cycle your legs effectively now obviously when you have
the treadmill it makes it a lot easier to be able to work on that leg cycle but doing it with this
with one leg and really the important part of you know the the top and spinning will maximize your
top end speed is making sure you're able to get your knee up extend the leg and then pull through
right so that ends up being the main thing that I'm doing as I'm working on this is working on
my ability to get your microphone extended and pull through as fast and effectively as I can
now when I'm doing that i am trying to be mindful of where my my posture is and where my upper
body's at so I'm landing in a position that is able to replicate what it'll be like when I'm at
my top end speed so you know that ends up being a big part and when I'm doing this cycle another
thing real quick is that I do want to make sure that I'm being realistic with my foot contact time
I don't want to end up being too short with my full contact time and I don't want to be too
long and then I obviously want to be landing or hitting the ground with about the same position
as I would when I'm sprinting which is going to be you know under like the ball to my feet
all right so I'm going to go into some actual sprints and the big thing that I'm thinking about
here is that same knee up extend pull but I'm also trying to sync that up with my upper body so we do
want to be able to sync up the upper body with the lower body when I'm going through this so I
am putting a big emphasis on being able to get my hands back about six to 12 inches behind my
hips and I'm also working on being able to knee up extend pull and I'm utilizing both those key parts
to be able to really help me run faster so again it's making sure my hands get six to 12 inches
behind my hips as I'm pulling back and through and then also being able to get my knee up extend and
pull and utilizing those together to help me to run faster and like no it's not like too good too
all right so now we're going to look a little bit deeper into just the the sprint in general
and the mechanics utilized here and and really when it comes to top end sprinting the name of
the game is being able to be as efficient as possible just because when you get to your top
speeds you got to be able to hold that top speed right so first thing that you want to do is work
to be able to get to your whatever your top speed is right so work hard to get into the top speed
and understanding you know how to get to that position and then you want to be able to hold
top speed right so this is going to be within the speed program you know you're going to be want to
hold or get your top speed and then hold it for 10 meters right and then hold it for 20 meters
okay and then that will give you the opportunity to continue to build your top speed up so the
mistake that i see is that people kind of stay consistent with just working to get to their top
speed right just whatever that top speed is now that creates a plateau because now there becomes
a point where now you're at whatever your top speed is but if you can work on holding your
top speed and getting the efficiency there now you can build up the hamstrings you build up
the core you build up the strength that you need within even your you know body right your heart
your again core your arm swing all that ends up making a big difference when it comes to really
understanding how to continue to build on top of you know your speed now when it comes to topping
speed and being efficient one of the some of the key things that you have to be able to do is when
your foot comes off the ground you don't want to end up spending too much time with your foot going
back behind you want to be immediately driving that knee all the way up and through right and
utilizing your arm pull to be able to help you in creating the activation needed to be able
to pull back down with your legs right so you can see that with my right arm I use my right
arm to help pull me back with my left leg and then vice versa my left arm helps me pull back with my
right leg so then what ends up being important is the landing and how we're landing and there
there ends up being two things that I do here that you know I want you to be able
to see now with the left side you can see how maintaining a little bit more dorsiflexion overall
as my foot is coming and hitting the ground right and and that ends up being you know I don't think
that's as good right you do want it to have dorsiflexion in the foot but you know watching
Usain Bolt and Trayvon Bromell and some of these top guys the better thing to do is you could see
with my right foot as I'm going down into the ground I'm allowing that foot to go and kind of
reach down towards the ground a little bit more you know not as good as I'd want to but you want
to have a bit of a drop going on within that toe to make it so as you're hitting the ground the toe
you know as you're driving the foot through your foot wants to be up your toe wants to be up and
then as you're actually striking the ground you have a bit of plantar flexion downward so you can
see how my toes staying upwards I'd want to have a little bit more plantar flexion to help drive
that leg coming through right and being able to maintain that position again you can see a little
bit better on the right side here I'm landing a little bit too much on the outside part of my foot
though it'd be better if I can get a little bit more to the inside part of the foot and still have
the stability there right my left side I landed a little bit better spot overall at the foot
but I don't have as good of stability with that left foot as I when I land
with my right foot I land with a little bit of a better stability you can see here this is a better
example of me kind of pulling that foot through but again you can see I'm landing a little bit
more on the outside part of the foot now that this is in a perfect world right we're all
going to be running a little bit differently okay uh there's top guys that land on the outside part
of their foot right it's not like it's the end of the world but uh you know we're talking about how
you could be as efficient as possible right what ends up being the best possible mechanics you can
get to is always what I'm continually trying to reach for and now looking from the front view
what ends up being important here is just trying not to try to cross over too much and also trying
to land with your legs as straight as possible right so when your foot hits the ground you want
to have not only extension within that knee but you also want to be pretty controlled with how
you know your your body ends up lining up here right you don't want to end up having
you know like your toe facing way out to the side or your knee being way inside everything wants to
line up pretty well so then you're able to control each one of the the actions the best way to do
that is to have a lot of control on how your legs cycling through right so I see a lot of guys that
will send in videos to me and like one leg will end up going way back over the side or something
like that or they won't be able to get all the way up into their toe range of motion so you can see
you know I've worked a lot on my toe range of motion to make it so I could push right up off the
ground and everything is in alignment here right I'm not going and turning too much off to the side
you can see my foot's going a little bit to the side there as I'm pushing off but that's just
because of the momentum of how I you push off the ground right you want to be able to generate the
most amount of force off the ground as possible and that ends up being the natural response there
but the better you could do of just driving that toe so my right side I do a better job right see
how I get my all the way up onto my big toe and drive that right that knee right straight through
that's best case scenario right that's a lot less wasted motion my left side I have a little
bit more waisted motion here which then as I come through it's gonna affect my hamstring it's gonna
affect my hip range of motion it's going to affect how well I'm able to generate force in the ground
so all that stuff ends up mattering right so you can see how my left leg comes around a little
bit more right see how it's coming around that's because of how I pushed off the ground right my
right side comes right straight through and now I'm able to strike the ground with a lot better
and more efficient overall force because of how well I'm able to come through so this ends up just
being some some key things that you need to be able to understand when it comes to top end speed
I would watch this video a few times to be able to really understand the concepts that come into play
when it comes to really maximizing top end speed and making sure you can get to your top end speed
and then continue to build off of it so you want to take video you want to see what you're doing
within that position i do want to go back real quick and just say that posture ends up being
a big part of it as well right so when you're going here and you're wanting to sprint you do
want to maintain a very good upright posture right once you start like leaning forward or allowing
that foot to come too high up right those end up being two main things that I see is that people's
feet will go too high up which then allows their posture to come forward right you want to be able
to really cycle those legs through and maintain a very upright position in order to do so um within
the spine and that ends up being you know the last really important thing is that you want to be
great with the posture right so you want to have a fast turnover speed right be able to control your
turnover speed the best way to be able to do that or how much you know how little or how much time
you're spending with your feet off the ground the best way to control that is to have a very very
consistent spine position right so now you can spend about the same amount of time in your front
side mechanics as you do your backside mechanics and then you also want to be very consistent
with your arm soon when your arms end up going all over the place it creates this thing where
now your hips end up having to react to that and then it's harder to get to your top speed and most
importantly it's harder to hold your top speed so the ability that I've got to be able to go from 60
miles an hour to 21 miles an hour is because I've been able to really work on controlling
how i am able to perform at top end speed so now I can go and continue to build off of that so
you know it's easy to get to 19 miles an hour it's hard to go from 19 to 21
and now I'm working to get to 22 right so the higher I go speed wise the more difficulty
there is because when you get to these higher speeds every little motion makes a big impact on
you know how fast you end up running so that ends up being the name of the game here is how fast can
you go and still be in control of your body in control of your arms to control your legs and
control of how your foot hits the ground and this video will help you in being able to understand
the framework of how to really maximize that control to really get to your top end speed faster
and more efficiently right so if you like the information go ahead and click that thumbs
up down below subscribe to the channel if you haven't already and if any questions comments
or recommendations you can leave those down below check out the description down below we do have
a 28 day free speed program we do have a regular speed program that we do breakdowns for you have
a speed breakdown option you know the big thing with the 28 day free speed that I'm doing right
now is i want you guys to get an opportunity to get better with your speed once you can
start to understand that the concepts that I'm talking about make sense and are actually working
then you guys will start to be able to buy more into you know what I'm doing within the breakdowns
within the program just everything I'm doing so I'm 100 committed to you guys improving your speed
that's why I'm doing the 28-day speed program it's 100 free for you no risk for you're gonna
get a bunch of videos a bunch of content a bunch of ability to be able to improve yourself overall
so I'm really excited about doing that but you know you got to take the accountability
and want to get faster yourself and that ends up being to me the big difference between most
people that have success within the programs and not having success within the program is
how committed that they are and how much do they actually want to change within their overall
technique and body and everything like that so if you're committed and wanting to get faster
check out the description and you know looking forward to working with you I'll talk to you soon