hey what's up everyone morey croson here from the performance lab of California and we got a
new breakdown for you today it's gonna be on mild Sanders but but really and the reason I
chose mild Sanders just because he had one of the better running back times and really
I just want to put a big concentration on the acceleration and dry phase the longer
that that we've been doing this the more I feel like being able to truly understand the ability
to maintain a really really good Drive phase and and also start phase is crucial in your
overall success so you know look notice here with that first step how low he's able to keep
his overall spine while being able to create a good amount of knee flexion there on that first
step and then fiction angle high heel position when landing second step comes through drives
that knee up pulls back again very very forward here in that spine I see a lot of guys where they
pop straight up when you're trying to get going he's still really far forward and really in a
hinge position right so I'd really think that they're working on like your deadlift okay and
improving that will have a huge impact on how well you're gonna be able to perform when it comes to a
40-yard dash okay and I want to go right into the third step there's a really good job in any other
steps in being able to keep his fine down while also getting a large amount of knee Drive which
is something that is is not an easy thing to do we lost a little bit there this thing's getting
a little bit weird with me so a third step there high knee Drive Hume that that spine angle here
comes that fourth step now he's starting to get a little bit more upright but he's still able to
stay down and he's able to keep that spine really long while he's again still getting a lot of knee
Drive so yeah he has excellent spine extension cable village which I've been working a lot of
that long people being able to maintain a good lumbar spine position okay and then as is going
here so he's getting slowly higher slowly higher he gets off right on his seventh step they're at
the ten yards which is where you know around where you want to be is passing that that ten
yards then you definitely want to be you know about one point six I know we've talked about
this before I don't remember exactly where he took off let's see what he took off here again
he took off at 30 35 605 and then ended up getting to that past their three five seven
five five so talking about 1.5 so you get that that 10-yard mark so very very quick
was able again excellent job maintaining that that's fine position now from here he's still
able to keep a good drive right even in here his spine does not look like how it does when
he's here right look how upright he is once he gets into this position so we know that
once he's in here he's still kind of leaning forward he's still creating a good amount of
overall force or pull back in in his leg and that's what what is a big separators now he
wants to still be able to you know maximize your ability to pull back right and really pull pull
hard back and through when any 20-years steps rather than having to you know focus too much
on starting to get vertical a lot of mistakes that I see with guys especially now we got more
going in the forty hour program I see a lot of guys making this fit in the state where they're
trying to get to vertical to fast right especially because we started to get down to get in that ten
until you start running a lot of tens and then you start thinking okay what's a good at ten I
can kind of pop up a little bit but that's not the case you're gonna be able to run through
the ten and continue to run through even probably until about 15 18 yards is when you start to come
up we want to still be pushing back and not letting that heel get too high okay you want
to be driving back driving back keeping that chin and foot down you never want to get to a position
really where you're not getting your foot out in front of you and pulling your foot back so yeah
well Myles does this or you gets that leg out in front and pulls this foot back behind him leg on
foot and pulls that foot back behind this makes it so he's able to have a lot of stabilization
on his foot when he's landing and also makes it so his turnover becomes that much more
efficient okay the again another big mistake that I see is that people they lack efficiency
during their contact time right so then they increase their contact time and/or they lack
the efficiency in their transition time so they increase their time because they don't have the
right transition time and or they impact how much overall step distance are getting right
we want to be you know depending on your height here if you're about five ten five nine you want
to be getting about 2.2 yards per step once you get into like the six foot six foot one you want
to be getting about two point five yards per step and then once you get into like six-three
six-four six-five now you want to be closer to about two point seven yards percent this is it
top end speed obviously but you know you want to be cognizant of how much overall ground should be
taking up to now and you're watching yourself run if you could see Oh should I'm not getting
into these points now you can you can actually assess and break it down right the reason I give
you guys this information is not to make it so you know you you to make it so you could use it
and record yourself you guys have the ability on your phones to be able to actually record yourself
running and look to see if you're hitting these numbers right if you're if you're coming to me
you should be coming to me on how we can improve these things and you know what what are some good
some good processes for that but you know you you should already have some ideas here and what
what's going on the thing that I see again with or with a lot of people as well is that you know
you guys are having a hard time facing reality right you want to look at the reality look to
see how would your times like look to see how many yards are taking up first third step look to see
how many steps it takes you to run a whole 40-yard dash we have plenty of information out there for
you to be able to improve off of your time just by taking the actual time and energy and effort
to use these videos to make it so you could learn and improve alright you don't really need me the
reason people actually end up reaching out to me is just to be able to get a couple pointers here
and there but if you think you're gonna be able to reach out to me to get all the the answers and
that I'm gonna have you know this this magic crystal ball for you know the these types of
things right like this is stuff that you guys should be able to already understand you should
already know where your forty is that you should already when I asked you your forty second you
say you run for five and then I go and look at any run for nine then you know you're you've
obviously not you've been obviously resisting the numbers already in the past so you know that I'm
just I'm on it a little bit of a soapbox now but I do think that it's something that's very
or you guys start doing these really look at your numbers we have to do that for our business you
know I can't say we're making five million dollars a year and then only make five thousand you know
we ought to be honest with what our actual numbers are in order to actually grow and be a sustainable
companies the same type of thing for you and be an asset if you actually want to be it and
I felt like later Division one athlete you know take the time understand your numbers and be able
to improve those numbers check out our programs if you guys want to get a little bit more information
and if you want somebody to be honest and real with you - is that something I'm not afraid of
anyone you guys out there you want somebody to be honest and real let you know how it's gonna
be just let you know how it is I promise you a 100% I will not let you down on that I'll let
you know exactly what what it is that you need to do and exactly what the honest feedback is
where you're currently at doctor yes and watching this video I hope you really enjoyed it and if you
did you could subscribe down below and that way you 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
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