hey what's up everyone morey croson here from the performance lab and today we're gonna be
doing a breakdown on Kristian Coleman and I found this gem of a video as I was trying to find some
stuff to help me out with my sprint and the first three steps the first five steps and so you know
here he's going against the novice one you know look at how good his reaction time is right you
could work on your reaction time for sure as a sprinter just be able to as soon as the the
whistle goes the gun goes you're reacting right he's super good at being able to react immediately
to that gun and then from there goes and you could notice where he lands on each one of these steps
to see how he's really good at being up on his toes and looking out his first step comes down
basically immediately and then here comes the second set he's beating this guy already with
each one of these steps right how high he is up on his toes and obviously the spikes are helping
him out here but you know the ability to really be high up on the business big toe she has a lot
of flexibility within the big toes in order to allow himself to be able to land like that not
overall body angle really far forward lean and then it's very explosive being able to push off
and that really gives them the the ability to maximize that turnover he's not allowing his
foot to get back behind him at all basically right notice how as soon as he's pushing off
boom as soon as he allows that leg to get behind and he's pushing extending getting his foot off
the ground or we can see this guy needs to almost get all the way into an extension before his foot
can leave the ground right where we're Christian Coleman is able to extend off just a little bit
earlier they're in each one of his steps which helps him get that turnover right look at how
much sooner he's landing on each one of his steps okay so really being able to maximize that's gonna
be important keeping the full extension in the arms both guys are doing a really good job of
keeping center notice the difference though and the backs right so you can see a lot more
roundedness a lot more extension here from one compared to the other so if you're when you're
able to maintain a lot of extension there in your spine it really helps you in maximizing
your hip range of motion okay so if you're if you have a hard time doing that then what ends
up happening is that your your knees and in your hips end up coming through and a little bit more
of an unstable position your knees got to either come too far inside or too far outside you also
have more of a propensity to be crossing your feet over a little bit more so when you have
more of a rounded back position whether that's on the ground or or off the ground and really
again maximizing those extension on each one of your legs it's super super important and then as
you're driving forward keep that dorsiflexion as you're going and touching the ground notice
how he never is going and allowing his toe to drop he's keeping that dorsiflexion all the way through
these steps which allows him to be able to get that to utilize that superpower almost that he
has an impact and being able to stay so far up onto his toes as he's landing right he just has
so much extra range of motion through his foot and through his shin and through his ankle that he's
able to and and range of motion and strength of the combination of both to be able to land
that and keep his body weight there so well as you transfer forward brightenings is able to
definitely do that you can keep so much of his body weight on his big toes as he's transferring
was through each one of the steps were like for me I know that my feet would probably have a
hard time and being able to hold that so just being able to just maximize that you're your
extension of your toes and your ability to really be far forward on your toes so those are drills
that you could probably do it's being really far forward leaning up against the wall having one
foot down and just maximizing your ability to like push off from that position working your
soleus working your range of motion through the vehicle and your strength through the ankle and
toe so yeah as always guys I always try to do these videos for you to help you out and being
able to better understand how to run faster how to improve your start again I was watching this
to try to improve my start so you know hopefully this will help you and better understanding what
it is that that you could do if you're looking to get some one-on-one you know zoom session time or
individual breakdown we have different links that you can set up down below or we also have a couple
cool ebooks presentations PDFs that we have down below as well running mechanics guys is one the
five ways to improve speed is another just trying to provide the best overall information out there
for you in terms of sprinting and helping you run faster all right as always guys we'll talk soon