hey what's up everyone! Morey Croson here and today we're going to be breaking down
noah lyles 1952 at the prefontaine classic i'm going to start the video right now
all right so noah lyles here is one of my favorite sprinters to break down just because i think
he has one of the best if not the best backside mechanics really ever uh and it just is so natural
in his ability to just create so much turnover right and so we'll go a little bit more in depth
into that and you know unfortunately he didn't have the greatest performance at the olympics
he he did come back here in the preventing classic and do a great job he does say that
he wants he likes those outside lanes a little bit more and you know based off his performance
uh it seems like that would definitely be accurate i do want to go over the curve a little bit here
uh just because i you know seen like for instance when we did the breakout on the 4x1 and ronnie
baker was running the curve it really stood out that you know he was inefficient in the movement
and really being able to understand how to keep the the feet and legs coming straight
forward and through so you can see when no allows running these curves he does a really good job of
you know that those backstop mechanics getting him through but then also reaching out and allowing
that foot to kind of come across and really landing on more of that outside part of the foot
to make it so that he could smoothly transition off that back leg so what we saw with uh ronnie
baker is he was really allowing that foot to stay a little bit more on the outside right so
when he was swinging that leg through it wasn't coming right underneath him right it was going a
little bit more on the outside so he's like almost bringing his foot around on that curve rather than
coming right through it you can see noah loves a really good job of being able to run that curve at
a very high speed because of how well he's able to get that foot out in front so you know typically
you don't want to be crossing over your feet when you're running right and really he's not crossing
over his feet he's just bringing that left foot out in front to make it so he can control himself
on that curve right so you can see i mean i guess technically he ends up crossing over that foot but
you know he has to be able to do that in order to control himself as he comes around there so
the common thing that i see with people is that as they're pushing off this back leg they almost
allow that foot to swing off to the side which is just an inefficient way of being able to come
through so notice how he keeps that foot really tucked underneath him right so it's coming like
right in between like the middle part of his pelvis and not allowing that foot to come around
these guys are all really good at running curves i don't see anybody doing it incorrectly but i do
see um you know i have seen that in the past again ronnie baker was somebody that that really ended
up having that issue so oh you have a little bit here right so see how he's coming around
and he's allowing that that foot to come outside like that right that's just a little
bit more inefficient than you know we see with noah lyles and how he's coming through
okay and it just allows you to be able to pick up more speed as you're coming around that curve
then when we get to that you know around the curve we'll go into his top speed here and and again
you know just a great ability to get that backstop mechanic so see how well he pushes off that back
leg and has plenty of flexibility in that bag you know i would say i definitely recommend you
working on being able to have the flexibility to have you know that quad stretch ability
right where you could really allow your quad to stretch that much to be able to get your heel all
the way up to the butt right just be from a power perspective and also a speed perspective you know
having that range is going to be important even if you don't you know can't build yourself up to be
able to actually achieve this at the highest speed you should be able to at least accomplish that
range you know in order to keep you from injuring yourself and then also just be able to work on
your case because what happens with him having such a large amount of flexion capabilities
within his knee is it allows him to be more upright at his top speed so when he's landing
you know you can see how his leg is basically straight there when he's landing and he's pulling
back underneath and so that ends up being you know the primary thing that he's just working on
is being able to get that foot underneath him and land with the most amount of stability as he can
or that he can in order to get right back off the ground so i'm gonna quickly interrupt this
video just to say if you like the information go ahead and click that thumbs up subscribe and
we'll hop right back in the video we'll see let's see what he lands look yesterday's landing at 7-0
and he's off here you know he's probably at about a .09 you know somewhere between 0.09 and 0.1 in
terms of foot contact time it's off the ground at 8-0 and then touches back down and then his
turnover times about .37 it's not not bad not amazing either right but you know it obviously is
good enough for him to be able to run 1952 okay so you know but it just gives us a good understanding
of exactly where he's at one of the things that i've been talking about recently here and i think
it's an important thing to kind of take note of is as your foot's touching the ground he doesn't
really do it a lot but he does it a little bit is you know everybody always is talking about that
dorsiflexion right having that toe up okay and i've realized that when you're cycling through
and touching the ground you do want to allow you know you can even see that he is in slightly
more plantar flexion than he is dorsiflexion so there becomes a time where you want to be really
reaching more towards the actual ground as your foot's coming through and striking the ground
right you don't want to necessarily be too far up with that toe you want to allow that that toe to
start to come down to absorb that weight a little bit better and the force a little bit better and
make it so you can really rebound off the ground quickly so if you're holding too much dorsiflexion
right if you're keeping your toes up too much and this has been a cue that everybody's kind of
talked about but now we that we're breaking it down to a very very precise level we could see
that you know this position is not where most these people are hitting the ground right you
can see that this toad is dorsiflexion and the toe is not where most people are hitting the ground
they're hitting the ground here right so see the difference in where that toes and this is kenny
bidnerick who's you know the second fastest american sprinter
um in in the 200 meter at least and you know if not maybe fred curley but anyway um
you know point being is all these guys that are the best are not striking the ground with a ton of
dorsiflexion they're actually allowing themselves to get a slight amount of plantar flexion they're
not you know totally dropping their ankle down when they're touching but they are allowing that
that toe to go below the ankle as they're hitting the ground and you do want to try to land a little
bit more on the inside part of the foot i know not all these guys are doing it great um but that ends
up being the goal is to be able to cycle that leg through so you're able to strike the ground
on the inside part of the foot and really you know almost reaching down towards the ground in
order to really generate the most amount of force into the ground that you possibly can all right so
as always guys thanks for watching the video if you like the information go ahead and click that
thumbs up subscribe the channel if you haven't already and if you have any questions comments
or recommendations you can leave those down below i really hope this made a lot of sense you guys i
think we were able to get into two really good things from a mechanical perspective
one thing on the curve and the other thing with the you know plantar flexion slightly before foot
contact i think that's a really important point for some of you guys that are at an elite level
to be able to focus on i still with a lot of the younger teams coached mostly dorsiflexion i
don't get too much into the plantar flexion i just really tell them to be able to strike the ground
with a lot of force and i just hope that there ends up being some degrees of plantar flexion but
with the people that work more one-on-one with or even maybe a small group i will get a little
bit more into this it just is a matter of what is their retainment capability right
so if they're more of an elite sprinter and i've been working with them for a good amount of time
you know those small things end up making a big difference but when just like the first time
you work with somebody i don't you know try to throw too much stuff at them right away or ends up
just causing a lot of confusion so you know that ends up being a thing that you could definitely do
though with more of an elite sprinter and it could really make a big difference in how he's striking
the ground and megan so he has a little bit more of that upright position because at the end of
the day it's all about full contact time and how you're striking the ground because if you strike
them out with more force it'll allow yourself to be able to run faster and also rebound a little
bit more effectively which is again at the end of the day that's the name of the game so want to
be able to help you guys being able to understand how to do that as a sprinter but also how to coach
that as a coach so hopefully that ends up helping you guys out again if you have any questions you
can leave those down below check out our speed breakdown check out our speed program that's
all in the description i think you're going to get a ton of value out of that if you do
we go deep into the actual biomechanics right we want to look at the numbers behind your
sprinting how many steps are you taking how much time you're spending on the ground how
much time you're spending off the ground and being able to optimize things like posture
arm swing leg cycle foot contact time ground force reaction all those things are huge and
if we can get into some of those fundamentals and really see it it really gives us the opportunity
to be able to correct it and make improvements so hopefully that makes sense if it does check
out the description down below the program or the breakdown are both gonna add a ton of value to
your ability to run faster as always guys thanks for watching and we'll talk to you soon