hey everyone thanks for tuning into the performance lab don't forget to subscribe
below to the right for updates to new videos hey what's up everyone this morning crocin from
the performance of california and we're gonna go ahead and do this breakdown here today it's
actually on myself gonna be able to give you guys just a little bit more information about what we
want are looking for and that that top end speed form really gonna go slow and giving you plenty
of understanding of when we're talking about developing your speed and running faster what
are some of the key differences that I see within top sprinters you know it's what are some of the
things that I see in my own running that can improve as well as where are some of the things
that I think I do well and things that you want to be able to build so you know go ahead and just
hop right into it I'll get a little bit more on the technical side of you know how we want to be
able to actually run so we'll go we'll start with this left like here may think that that you know
I really try to do when I'm running is I really try to create a large amount of dorsiflexion here
within each one of my steps so I really want to be able to keep this toe facing straight up
as you're coming through and what you could see what happens is that as your hip gets to top hip
flexion in the runs those notice how I'm getting by driving my knee up the way I get to more hip
flexion is by driving that knee up so as I'm getting that to that point where my knee is at
most hip flexion now I really want to be able to drive that foot through and then from that
position I'm really trying to keep my foot up as high as I can in the air as I Drive my foot back
down underneath me you see I'm driving that foot down driving that foot down so I want to try to
land with my foot right underneath my hip you can see mine's a little bit out in front of my
hip right I'd say my hips right here my foots right here so you want to be able to it to the
point where you're landing me fairly straight I'm not necessarily upset with where the flexion of my
knee is but I am a little bit you know I can't improve a little bit within the actual step and
where that is just and and in terms of the the top and speed I get to about eighteen eight here
in terms of miles an hour of my top is nineteen point two so you know so working on the speed
I'm very big on your gonna try to coach this you know running and biomechanics and you got to be
able to do it yourself and so I definitely I'm consistently working on my my overall ability to
run faster so as we go through here you can see I would transition into you know allowing that like
that back leg to go back behind me right and then the big thing with this is that you want
to be able to get your heel pretty high up you want to be able to straighten out your knee right
and you want to also allow your knee to get back behind your hip I see a lot of guys when they're
pushing off having that that knee and hip right underneath each other on and/or they're not able
to get to full extension within that back leg so you really got to be able to get full extension
within that back leg as you're pushing off and then now when you push off you want to spend
the least amount of time as you can with the foot going upwards right it's gonna actually naturally
come up words when you when you push off but the the less amount of time that you you spend on that
the more time you could spend on driving that leg back forward so now your heel can get right
up underneath you another big mistake that I'll see is a foot it's a little bit too high up which
makes it so the the overall movements a little bit inefficient you want to be able to get that
back foot to come forward and straight through you don't want you have your foot to be too high
or too low I could I also see a lot of people who have their feet a little bit too low as they're
transitioning through so now as they get to this point you know this foot is closer to the ground
now you're not going to be able to really generate much force from from this position this is where a
lot of the force injury ends up being generated is once you get to your foot out in front of you now
pulling on that laid to be able to interact with the ground so now you're actually creating force
into the ground rather than just trying to to try to reach in touch the ground you can see as as the
speed continues to increase there's more and more hit dorsiflexion as the leg cycling through okay
the next big thing is with the arms you want to be able to get the elbow up to the same height as the
shoulder right and really being able to maintain a fairly 9090 position especially when your arms are
going back you want to be able to you know keep the arms we wondered over 90 90 position and you
know as you're generating force you really ought to be able to get into a good amount of extension
within the lower back I'm not huge on correcting like facial mechanics yeah you can be a little bit
more wrestling in the face but there's also guys like Justin Gatlin who were very you know tense
in the face when running so you know there's not only one way to do it I you know there's people
that have been touching their face that do really well and there's people that aren't tense another
face to do really well alright but here you're really trying to get a lot of extension within
the lower back I see a lot of people that are limited within the extension the low back which
makes it so then they're not able to get as much extension within the hip and it also makes it so
then when you're pushing off you push off with your your hip in really too much extension right
so if you if you don't have the range of motion lower back then you over extend within the hip
so now when you're push off your foot is way back behind the rest of your body which ruins
your front-end mechanics but the big thing about your front-end mechanics or when you're time the
time with your foot spent in front of you right so Fernanda and mechanics would would start the
second that my foot cross the midline right and what ends up happening is that you almost want
to the top sprinters have a ratio where they're spending more time with more time and front and
mechanics on each step not back-end mechanics okay what does that mean that means that there's
they're spending more time trying to gain ground right with their foot out in front of them then
they're spending with their time back behind them now a lot of novice runners spend more time with
their foot behind them then they do with their foot then than they do with their feet out in
front of them so not picking up as much overall distance per step is one thing and they end up not
being able to create as much force because this is what the front-end mechanics is where you end
up creating all the force into the ground so if you don't have very much time spent in your and
mechanics and limit your ability to generate overall force okay nice big thing is that if
you're gonna be going into flexion the time to go into flexion is here so it's that pull phase
when you're really trying to drive that leg back is when you can go into flexion with in the mid
back but you still got to be able to maintain height a lot of times I'll see people that will
sink as they get into the top-end speed and even myself I had to fight myself and when I get going
into the top-end speed and really trying to run as fast as I can really keeping my my head tall
and my body tall because I get the tendency of wanting to allow my knees to sink in my body
to sink so you got to be able to fight that by really allow Meaghan so when you're when
you're creating that pull with each one of your legs within the spine you're still maintaining
a good position within your head and and chin you don't want to allow your whole body to sink
you want to be able to keep everything upright notice the shoulder height doesn't change but
you're still being able to generate some force out of the core and the lower body alright you
could also see there's a good amount of rotation that happens and I know you can't see it as good
from this position but there's a good amount of rotation that happens within the spine as you're
trying to pull these arms back you don't want to end up you know not being able to get your arms
back and I'm limiting your ability to get hip flexion what makes it so you can get more hip
flexion is your ability to really reach back with those arms right then your ability to really push
back off the ground and and get vertical there is how you're moving with the front office and
with the front arm you really want to get that hand up to about your eye height as you're you're
generating force here so you don't want to end up you know with your hands being too low right or
you don't end up with your elbows being too low both of those things end up being really really
important as well as being able to maintain extension through your back as well as being
able to have the rotation within the back and you know all this ends up being a lot with core
strength I'd say the biggest thing that I've had to spend a lot of time developing is my overall
core to be able to maintain the hips and the range of motion within the hips right there's
a you can see there's a lot of disassociation with my leg and a lot of hip extension while my other
leg being in a lot of flexion while also being able to create a lot of rotation within the spine
and being able to maintain an extension by being able to do all those things at one time you got to
be able to develop your core and draw develop your core in a way that develops a wide range
of different ranges right so it can't just be you know doing planks or doing sit-ups or things like
that you have to be able to you know stabilize an anti rotation you got to be able to stabilize
an extension you got to be able to stabilize a deflection a lot of different types of spine
movements where you're challenging the the ability for your core to work is what makes us so then you
can end up developing a overall more effective sprint so yeah there's a lot that goes into this
guys I just wanted to give you a breakdown - it really goes deep in depth into into some of
the mechanics yeah there's some things that may be different comparison the others but for the
most part these are things that are pertaining specifically to developing top-end speed and how
you're able to maximize top-end speed all right 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
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we get also if you want you to check out some of our other breakdowns for speed and throwing you
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