hey what's up everyone morey croson here and today we're going to be going over
some drills to help you with your front side mechanics and restart the video right now
this is the newest edition of the performance side reach your individual goals you don't
want to just talk about straight lines we also want to talk about your ability quick
we break down your video let's make you into the quarterback i know you can become
all right so this is going to be really something to help you in understanding how
to be able to land on the balls of your feet i've really been seeing that commonly here
is you know not being able to you know translate the some of the drills that you could do from a
you know kind of foundational perspective or from a running perspective and probably be able to
you know translate into you know running fast when you are on you know the field or track or
whatever the case may be and so i want to go over a couple things that have helped in you know with
some of the athletes or some of the groups that i've worked with and so the first thing really and
this is going to be super foundational super basic okay and for some of you guys you have a ton of
potential right there's a ton of great things that you're able to do from a running perspective but
you got to be able to slow it down to really be able to maximize everything that you have within
your body and these exercises are these drills will be a great way to be able to do that so the
first thing is we got to understand and establish where we want to land right and how we want to
land so the big thing is you know as we're cycling through and we see this a lot especially when you
watch like you know the best lamont jacobs um you know usain bolt really any of the guys that are
at the top in terms of their sprinting as their foot feet are going to hit the ground they go
into a slight degree of plantar flexion right so there's this thing right before where their their
toes kind of are going above to then hitting back down towards the ground so what you want to do is
practice that going here landing on the ground and being able to accelerate up because a lot of
us need to be able to better understand how to be able to land with our foot like right underneath
the hip right and then be able to accelerate off or you know be able to stabilize and push right
back off okay and so we instead of landing on the heel or on the outside of the foot or whatever
really focusing really slowing down and landing on the right side of the foot and being able to
a right part of the foot okay and then being able to toe off right from that position just working
on that because now you can create the ability to connect with your body and where specifically you
want to land and how the transition wants to happen so we want to be able to land with that
foot underneath the hip and then just be able to accelerate right back off the ground okay we don't
want to be spending a long time what happens if you land on the heel then you go through here and
this whole time you have to go through the stance phase then you end up going into you know over
pushing you don't have good backside mechanics all those types of problems so the first thing we want
to do is just isolate being able to and you can just do it on one leg right especially if you can
figure out what particular leg is really causing a lot of problems for you now we could really go
and isolate that and just be able to decelerate on that leg and then push right back off okay
and then the next thing is just being able to you know work the cycle of that right so now i'm just
landing here and just working on being able to you know be slow with it we don't need to be fast
we're not trying to do anything crazy i don't need to go a long way i just need to be able to really
practice on landing on the balls the right part of my foot that falls at your foot
and then being able to push right back off okay again nothing too crazy in in that action okay
and then the next thing we'll do is just isolate a single leg cycle on one side so we're here
okay and be able to get that underneath you a little bit better i'm gonna do it on the left
side i have my mic here on my right so it kind of limits what i could do from a hip flexion
perspective so we're going to go here the up extent pull right knee up example and and what i
think is important to be able to understand you know i talk a lot about the front side of the
mechanics and the importance of having great front side mechanics because of that horizontal action
right or that ability to work within that part of the cycle right we got to be able to have
horizontal action vertical action here right when you look at the numbers
the biggest difference between great sprinters or elite sprinters and you know average or novice
sprinters is horizontal force production you know the vertical force production is about the same
horizontal force production is really how you're able to separate yourself as a elite sprinter or
in terms of having elite speed okay so how do we get better horizontal
uh action right how do i remove our feet in a in a better overall way it's not about
knee drive right you could have this position and still end up here okay it's the ability to
be able to maintain as you're coming through here as being able to maintain your foot high
as you're coming through so then you have plenty of time to be able to actually create that cycle
okay so if you have your leg here right and your foot ends up just being low to the ground
or you know you swing through and you get to this position and your foot is you know a little bit
further behind then by the time you start to be able to pull back down you're going to still you
know not have the timing to be able to you know get that horizontal action right so you can still
end up having that type of movement okay which is not the type of movement that you want to be
that you want to have so it's not really about knee height it's about foot height how well can we
get our foot out in front of the knee because once you can get your foot out for in front of the knee
that seems to be the biggest contributing factor to then being able to pull back down right so once
we get that foot in front of the knee now we want to be able to pull back down and be able to land
with our foot as close underneath our hip and it's again it's so much about how about how well are we
able to do that right and so that's why i say we want to first be able to isolate the landing
right how are we going to land where are we going to land and being able to make it so you can feel
where that position is okay and then being able to get some small horizontal movement right so i'm
working that horizontal action i can even do this in place really i don't even have to go anywhere
i'm just trying to work on that horizontal action landing in that exact spot that i'm trying to
land at staying nice and tall okay and then i want to be able to and i can really do this too
in in place right is pull back down pull back down right i don't need to go and get a ton of
extension here i don't need to get my knee really high i just need to work on pulling back down and
landing in that same position right being able to isolate that and then work that in eighty
percent ninety percent a hundred percent and then be able to replicate that and be able to
replicate and continue to work on it okay because what's gonna happen here is you're going to
start to feel differences right you're going to feel the difference where you're laying
you're going to feel a difference in how you are interacting with the ground overall and as you're
able to do that as you're able to get a better sense of you know how you are hitting the ground
and and how to be able to stabilize that and be able to you know transition off the ground and
get your feet all the way through you'll be able to get generate more speed and you'll be able to
better sync that up with the upper body with the core you know be able to get more disassociation
or separation between the shoulders and the hips which is critical in being able to create
rotational movement and so you got to be able to continue to implement it right so just because
you get it a little bit you know maybe today you know or latest tomorrow i hope in terms of you
know starting to do these drills you start to be able to get a little bit you got to keep working
on those same fundamentals to make it better make it better make it better because the better you
can utilize that horizontal movement the better you can understand exactly specifically where
on the foot you want to be landing and the better you could be able to consistently integrate that
into your sprinting at top speed the faster you're going to get what happens is that you
get going for a few steps and now there's a lot of force being generated right there's a lot of
body control that is needed in order to sustain for a period of time so it's hard to be able to
do it for a long time right you can do it maybe at 80 for a while but it's hard to be able to do it
100 for a while so you got to be able to really practice that particular part of your movement
so then you can be able to really again integrate it into your sprinting form so it's a habit and
make it so something you do all the time and then you continue to build strength off of that and
power off of that and you know the the control and balance and coordination and everything will just
continue to build up and continue to get better for some of you young athletes as you continue
to get older as well that's going to help you in addition to you know just being able to understand
where you want to be landing how you want to be landing and how to be able to better utilize
horizontal force factors and when it comes to being able spread faster so as always guys thanks
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