what's up everyone morey croson here from the performance lab of California doing another
breakdown here on Christian Coleman from the place for Tennessee run strat for Tennessee
also actually as a football player and he is this is a 98 to 100 meter and he did in the semifinals
of the 2017 track and field championship so we're gonna just break it down here real quick
one of the things that stands out to me with his start if we compare him to the guy on the right
which a guy on his right I guess on our left he actually ended up coming in second and one thing
that really is an interesting comparison is as he gets going here you can see how much of a
how Christian has really a deep hip socket right so when he's running here how much he's able to
bend in his hip and this kind of angle within his spine through through his front hip and you could
see how as he transitions how far back that the hip is in comparison to gone the right where you
know just not as strong of an angle maybe we could get another kind of more side view that's kind of
the best side view actually was right there but when he starts out he really is able to keep a
nice then and in that pelvis and also is not you can see here the comparison from one to the other
the spine is in a lot better position so here it's much more rounded here it's much more in
a neutral spot and this ends up being a big part of the races that Christian gets out to a really
good start at the beginning you could see where he started separating again this is the guy that
came in second place so he's separating from him really right away and now what ends up happening
as well you could see is that you know Christian he doesn't I think what's gonna really make him
elite get him to the next level is gonna be once you can kind of straighten up that arm swing make
it sorry there's not as much wasted motion it's gonna help him out a lot there's a little bit of
side-to-side movement going on right now but as he's able to get a little bit more control there
thing that'll help but you know on the opposite side of that I think part of the things that that
help is you know he's using those pecs those pecs do what's called horizontal adduction so
it's gonna bring the arms inside so that's what's what easy using a lot of and it does a great job
of keeping you know pretty lease or good amount of movement within his arms but it's also you know
there's a lot of stiffness that are as well so he's generating a lot of strength out of his upper
body I think this one here is gonna be a little bit better in terms of seeing how much range of
motion this is really the key thing that Christian is able to do is he has a lot of ability to shift
in his hips side to side while maintaining a lot of strength okay so you could see how he's
transitioning from his left leg here to his right leg and how there's a lot of movement from you
know that left tip swinging or kind of swing over to the other side and this makes it so he's able
to get a big separation as probably I'll go back to the behind view or the side view so now you
can see he's able to get a lot of differentiation between his fellowman so he's left or sorry his
right foot is really far up here and then that left pelvis is able to really separate and get a
lot of range same thing here okay so that pelvis is really able to bend backwards and this one's
really able to come kind of up upwards at the same time and that's really one of the things
that seems like is a key part of the speed right so we're a lot watching the elite of the elite and
what he's able to do is he's able to get a lot of separation a lot of movement in this pelvis
and because he can move so much in his bones that makes it so his muscles have to be very strong
okay so he's able to get again a lot of you know hip movement pelvis movement but his muscles are
so strong he's able to do that effectively okay so there might be a little bit of stiffness when
he's going through some functional movements and stuff like that and it would be great to improve
kind of the ability for those muscles to to bend and that's gonna be a key as it gets older to you
know make sure that doesn't suffer any injuries but you know really what he wants to be able to
do is in order to continue to improve performance is going to be to really challenge his ability
that pelvis to continue wide ranges of motion and get good strength so really doing exercises where
he's in a you know one foot is really far forward the other foot is really for backwards and being
able to strengthen from that that position okay and so you know that's one of the things that we
try to do with the performance lab is we want to strengthen what are your what are your strengths
or where your weaknesses and I think if you can really get into you know really it would be like
a half kneeling position or a lunging position and then able to strengthen the legs from there that's
gonna have a huge benefit in it and the ability to decelerate and also the ability to accelerate
okay and terms of I mean there's a lot of things that he does that we've seen before right he does
a great job of you know just tapping on the ground and just barely touching there which is excellent
again I think one of the big differentiator he's able to rotate so well in that hip you
know as we go faster you'd see how much his hips are moving and that's where he's getting a lot
of his power from again the arms while they are you know working and it do have some strength
there he could become a lot more compact there with those elbows and when he does you know he's
gonna be able to be a lot more efficient in how he's utilizing his trunk so right now you know
his hips are great how well he's moving his head is what's generating a lot of power but he's also
losing some power fighting himself by having those elbows going so far out to the side so you always
want to try to limit how much movements going on there and try to make it so that the obliques
and the trunk is you know much more minimal and how much movements going on so and that'll help
them just generate more force more power so those are some of the key things to work on
and some of the key concepts that we understand here with Christian and I think you know a big
key thing that we we found at the beginning was how deep his pelvis is and how important it is to
be able to have that range of motion the pelvis to you know go into full flexion full extension
and then on top of that when you figure out that you you have that good range of motion your pelvis
and you know because you have that good range of motion you're able to activate a lot of muscles
in your you know hamstrings glutes quads and those muscles are very strong now we want to
increase that functionality so go into lunging positions and strengthen from there just be able
to challenge that pelvis and make it so the pelvis can can really open up and then work on the muscle
strength is going to be key in making it so you can increase acceleration top-end speed
and deceleration so as always thanks for watching the videos I hope we got some good content for you
I think there's a lot of valuable information there if you have any questions please reach
out reach out to me morey@yourperformancelab.com we also have a online membership that thing is
super valuable if you're trying to learn more about biomechanics that's really what we talked
about a whole lot here is biomechanics looking at the small parts of movement I wish I can go
further and depth here and make it so you know you guys could really understand but if you're
not really understanding not fully grasping all this information we talked a lot about it
on our online membership especially in our speed mechanics portion if you want to get a individual
breakdown for you just similar to what we did here with Christian please reach out to us real
the same email morey@yourperformancelab.com we could do a custom breakdown we could also give
you customized exercise customized workouts to make it so you can start working on
improving your body so as always thanks for watching the video and we will see you soon