hey what's up everyone morey croson here and today we're going to be going over the top 10 sprinter
drills you can do every single day to improve your speed i'm going to go over a couple cues
that you can utilize when going through those just to make sure you get the most out of each drill
as always if you like the information go ahead and click that thumbs up down below subscribe the
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in the video right now all right so there's going to be some of these that you've already seen in
the past and there's going to be a couple of them that might be new but first one i would just say
is going to be a skips the big thing i'm thinking about with doing the a skips is just being able to
drive back in the in the ground i am getting a little bit of extension even on the a skip
just because i really think that the front side mechanics what i mean by the extension is getting
that need to kind of uh straighten out extend a little bit there and just because i think those
front side mechanics are super important i'm also making sure that i'm really in good control good
understanding of my elbow drive where my hands are and making sure that i understand you know
where that pat's going to be when i'm actually sprinting then we're going to go right into b
skips now you can see i'm really over emphasizing getting that leg through really maximizing my
backstop mechanics and also really understanding how to push off and get full extension out of
my heel the best that i can as i'm going through again thinking about what i'm doing with my arms
to make sure i'm not messing those up all right this one's just going to be ankling the big thing
is you just want to make sure that you're getting that foot up over your ankle so you're not getting
up above the knee that's the thing with ankling trying to keep that toe up the best that you can
as you're going and touching the ground and also really making sure you're you're getting
that pull working on that front side mechanic pull as you're bringing that foot back underneath you
you can see i could do probably a better job there keeping those toes up a little bit more
or a little bit longer but big thing is being able to yeah work on being able to interact
with the ground with more of that horizontal force so you're just pulling that foot back underneath
rather than going straight downwards with the feet which we see a lot of times with sprinters
next one's going to be a cycling drill so this one i'm really trying to get my knees
a little bit higher up here as i'm going and touching the ground making sure that my feet get
up above my knees there as i'm cycling through staying very very vertical here and now i'm
working a little bit more on my backside mechanics so i'm cycling as soon as my foot comes up through
off the ground i want to bring that knee through heel up to my butt i'm not actually touching my
butt but getting right underneath my butt and then cycling that leg right back through all
right so this one's going to be a straight leg run so you can see i'm getting my legs out in front of
me again front side mechanics this is something i see a lot of times with people that we're just not
getting right is the ability to really maximize when your foot's out in front of you so i'm really
keeping my legs straight pulling back underneath trying to make sure i'm landing in kind of the
middle part of my foot there the best that i can you know i'm really working on that dorsiflexion
being able to control that a lot better for me personally and i think a lot of you guys could
probably work on that as well the next thing is going to be fast high knee run and so what i'm
doing here is i'm just trying to really work on my posture trying to keep everything up as
high as i can with my my spine with my head and then just trying to to work my my knees and
my legs as fast as i can you know and trying to cycle with you know driving that those knees up so
that's a little bit more the front side mechanics but it also um you know can can go into maximizing
the backside mechanics as well last one's going to be i shouldn't say last one next one's going to be
i'm just working again that pull down right so you can see how often i think that pull down is just
so valuable just because i see a lot of people that don't have bad backside mechanics and they're
sprinting they'll just lose it because they're not able to maximize the front side here you're
just keeping everything nice and tall get good stability on the the opposite leg it's good for
your ankles and being able to you know maintain your ankles in a good position to maintain
that leg in a good position as you pull back underneath and really being able to maximize that
here we're just working on really lower back extension right so i'm keeping my legs straight
and i'm just trying to get my back up as much as i can you can see how my spine
is fairly upright there you know i don't want i'm going to be slightly lean forward but i don't want
to be too far lean forward i want to have my foot basically right underneath my hip okay and then
i'm just lifting that leg really working on my lower back range of motion there and also feeling
a little bit in that upper hamstring as well and and just being able to connect it to having good
extension through the lower back and through the hip it's something that's very very important
next thing is going to be working on just your toe range of motion so you can see i have my big toe
all the way down here start off with just using the hands i'm pushing myself back here i'm trying
to keep both of my big toes all the way down on the ground and trying to keep both of my heels
as straight up as i can so i want to make sure that my my feet are basically right next to each
other there's a little bit of space there not a lot but there's a little bit of space there
both toes are all both my big toes are all the way down on the ground both the pads like
the balls of my feet are also on the ground and then i'm working myself back you know continuing
to push back continuing to push back get to the point where you can just sit up in that
position continue to you know work on that that range of motion i'm just making sure here that my
my heels are staying as upright as i possibly can as i work on that that range of motion through the
toe last one is going to be a cycle drill so i'm just working on on completing that cycle putting
it all together making it so i'm working my front side mechanics my backside mechanics keeping my
my spine upright you can see i'm using a little bit of my arm to recycle that leg back just so
i can keep that in my my nervous system make sure my body knows that when i'm pulling back
here with my arm i also want to be pulling back hard with my leg and just thinking up my body
the best that i can to make it so it's ready to perform at the highest level you can see here i'm
really trying to overemphasize keep my toe up in the air as long as i can as i cycle through
and you know you end up just kind of skimming the ground as you come through and then immediately
trying to get right back into that dorsiflexion get that toe to face right back up after your you
pull your leg back down all right guys as always thanks for watching just to go over some of the
rep ranges really quickly i would say for all of the ones that i was on the the turf and doing some
running for uh you could do that for two sets 10 15 yards would be fine and then when i came into
the actual gym you know i did that that pullback with the the band uh doing that 15 times two
sets on each side same thing with that quick hip extension two sets 15 each side in terms of that
toe range of motion exercise make sure that you're getting yourself to fully push back hold for about
10 maybe 15 seconds come back through uh or you know come back forward and then sit back come
back forward sit back you know so so break that up into a few different reps don't just hold it for
30 seconds and then think you're gonna be done you know i would kind of rep it out a few times maybe
do that two sets especially if you're feeling that a lot underneath the the foot and you're feeling a
great stretch there do that a couple times maybe even three times and then also the last one is
that life cycle you know 10 to 12 reps uh one or two on each side and just making sure that
you're staying consistent with this i mean if you do it every day you're not going to get negative
you know feedback from that you're not going to overtrain yourself from these i think it's a great
warm-up i think it's a great way for your body to stay in tune with what you're working on within
your sprinting form i'm gonna go you know i just did these i'm gonna go and do some sprints now as
well just to be able to really lock everything in make sure that i'm able to consistently get
better within my sprinting form so as always guys thanks for watching and check out the description
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it check out the link below it's that first link and as always thanks for watching talk to you soon