hey what's up everyone morey croson here and today we're going to be talking about what is
more important distance per step or turnover speed and we'll start the video right now
this is the newest edition of the performance side reach your individual goals you don't
want to talk about straight lines we also want to talk about your ability to be quick
we break down your video let's make you into the quarterback i know you can become
all right so i'm really excited about doing this video just because i just love talking about
philosophy right just love going into the science and you know the nitty-gritty of being able to run
faster and i think this is going to be another great opportunity for you to be able to learn
a little bit more about how you can improve your speed and what ends up being really important
and being able to do so we have two athletes here one is working to be able to improve their 40 one
is playing at the nfl level they're about the same height you know athlete on the right is a
little bit shorter maybe about like two inches at the most there but big thing is how much distance
per step was covered through the 40 right so we have you know daryl henderson who ended up running
four three seven right he ran four five and four three seven and you know on this run right
when he ran the 437 he took 21.5 steps right and then we have athlete on the right who took
25 steps right so when we're looking at that we just immediately think okay distance per step
ends up being critical and i do think at the end of the day that is what the answer to the question
is that the distance per step is really what ends up separating athletes and making it so you could
really be a faster athlete right somebody that is able to go from point a to point b faster the
amount of distance that you're going to be able to pick up per step ends up being the critical
determinant of whether you're going to do that at a very high level or average level or you know low
level and i'd love to hear what your comments are about this by the way you can go ahead and
leave those down below you know i'd love to be able to talk more about you know what you end
up thinking ends up being the you know thing that that separates people when it comes to speed now
there ends up being a big difference between the type of athlete right because somebody that is 6'5
they're naturally going to be able to pick up more distance per step so you know turnover rate might
end up being more of their priority right but that is because they already have the distance per step
right so so because you have the ability or let's say we can assume that they're properly going
through their running technique to be able to pick up a good amount of distance per step you know for
their size for their 6'5 height or their 63 height or whatever the case may be now we want to be able
to prioritize turnover speed but that doesn't take away that their distance per set was still
that key determining factor that made it so now we can focus on turnover speed right so priority
number one distance per step then turnover speed right and that's what i see right is that that
guys that are taller they have a mechanical advantage or a you know advantage overall
because they are able to naturally pick up more distance per sec where athletes that are shorter
are naturally able to turn over faster but that doesn't mean that they get from point a to point
b very quickly right and so we see here is again two athletes about the same height very similar in
terms of their you know body structure and one takes 25 steps right so you know for instance
gets to 10 yards in eight steps in comparison to getting to 10 yards in you know a little bit
under seven or sorry a little bit more than seven right so seven compared to eight on the first ten
right and again here 12 and a half right we that's a little bit better spot and then that's 13
that's 14 steps right there right so we're 8 9 10 11 12 13 14 right so we're at 12.5 and 14
on one compared to the other now you know let's let's go into and actually i went a little bit
further down closer to like the 30 um is where we we went and got a little bit more technical work
from the numbers right so we look at 12 5 6 when athlete is hitting the ground with the left foot
until the right foot's hitting the ground at 12.80 right so that's going to give us an idea of and
really it should be more of of when the athlete's pushing off so 667 to uh you know so the amount
of time spin off the ground is about 1 three one four which is really good right and then we
compare that to again darrell henderson let's look at the push off and this video wasn't great to be
honest with you here so i think we said six seven was the push off yeah 167 um was the push off
and then landed at 8-0 right so they're about you know six seven right so it's it's in the
same like time period one three one four in terms of time spent off of the ground i'm gonna quickly
interrupt this video just to say if you like the information click that thumbs up subscribe
to the channel and let's hop right back into it right and then the leg cycle was also similar so
we went from again that that .67 and then you know landed with the other foot right so so
we could see the foot's coming off the ground that left foot's coming off the ground there
and then cycled back through to hit at or sorry i went from five six right so it was this foot
no unless one it was six seven yeah so went from six seven and then we cycled all the way through
and hit the ground at you know about 13-0 right maybe a little bit longer okay which would be
about 0.33 maybe a little bit higher in terms of turnover rate right and that's the real question
is what's more important turnover rate or the amount of time spent off the ground and it was
similar when we looked to see where you know daryl henderson was at right so we could see
he's pushing off the ground again when we will use this step here
uh he's still pretty let's go eight eight on that right because he's pretty far off the ground
two one six
okay and he is you know actually he's a little bit under right so he's got a pretty fast
turnover rate as well point three okay so he's got a fast turnover rate in comparison athlete
on the right so there is a separation there which will help you get down the field faster
right is being able to turn over those legs a little bit quicker
i know there's a lot of numbers here i'm just going to go ahead and clear that out
for for us here let's get another uh number here let's go 2-6 and we'll go and
oh yeah this one was a weird one because of how it like really froze i'm gonna go with 6-0 okay
so we're going to go 3-4 on that one okay and and that might even not be a good example because of
how frozen it ended up getting with the frames okay it might be better to almost get closer to
um you know it might even be closer to point three okay
because we can see here and then it gets to this frame and then these frames like all froze
okay so um yeah it's probably actually closer to point three on that and then again you know
we have point three three on the right so you know turnover rate's important and the reason
that i wanted to go and talk more about this right because you know now that we're getting
a better grasp of uh the difference because the main difference is this right 25 steps
and 40 yards in comparison to 21 and a half steps what with about the same height
okay so that's huge difference right how much how much overall distance we're coming
per step okay so now what gives us the opportunity to be able to cover more distance per step
right it's the ability to be able to do a couple things one we have to be able to strike the
ground with a large amount of force okay the the ability to strike the ground is critical here i'm
changing the video here now to uh trayvon bromell just because you know i did this breakdown here
yesterday so we could see what like true sprinting speed right two true great sprinting mechanics
looks like okay and we could see how straight the legs are okay and that allows you know so there's
two things right so one the foot gets way out in front and and so when you're striking the ground
you're striking the ground with a lot of force that's going to be the number one thing that
makes it so we can get more distance per step right is that horizontal pull is is how much
ground force do we have okay and you don't want to be pushing down it wants to be horizontal which
means you're pulling back okay but at the end of the day it's ground force how much force are
we generating into the ground okay number two is how tall are we during that right is height
during foot contact and then number three is going to be leg speed right i'm going to just say the
overall speed so that's going to be the turnover right it's going to be there leg speed okay so it
is critical but it's a part of what makes it so you get more distance per step right and because
how fast that leg goes is going to make it so then we could be taller and can also make it so
we have more ground force and then i would say number four is going to be time on the ground
right so those four things are going to determine how much distance per step are we getting okay and
obviously you know if you're six foot three right and you being able to get the most out of your six
foot three during you know your your foot contact is going to be able to optimize how much distance
you're going to be able to to get in comparison like if you're 5'8 right like you can only be a
certain height right so so this goes into what your height is which is going to obviously be
a big impact on your you know distance per step right but you can be a taller guy with limited
distance per step right if you're not able to generate good uh ground force okay and and really
it could end up being you know leg speed two you could if you your legs are just really really slow
it'll make it so then you're not going to be able to get as much you know really ground force but
also going to make it so you're not going to be able to get as much distance per step right but
if you're shorter right so daryl henderson getting 21.5 here at five foot eight is really impressive
and the main thing that he's able to do is he's generating a lot of force in the ground right and
he's turning over his legs quickly so because he's able to turn over his legs quickly and spending
not very much time on the ground right so he's optimizing all these things that make it so now
he can get a lot more distance so you know what ends up happening is that people hear oh i need
to increase my distance per step now i need to reach right and this is critical critical critical
you don't need to reach right in in order to increase your distance per step
it isn't this right what we're seeing with with trayvon mello doing with his left legs this
isn't what gets him to have more distance per step okay it's what he does here okay
this is what makes it so he has more distance per step and then how fast he gets back off the ground
and how his his legs end up coming off the ground another thing that i see or another
common mistake people talk about pushing off the ground he's not pushing off the ground
right he's landing he's generating a lot of force into the ground he's absorbing quickly and he's
transitioning right back off the ground it's not a push it's a transition okay it's a toe
off which means it's just a transition it's not a push it's not a push-off it's a toe off okay which
means that now his his momentum is carrying him upwards which then allows him to be able to reach
the leg out in front right and then pull that foot back underneath him so that he lands with a lot of
force into the ground right it's not that he's landing with his feet way out in front
of his hips you've got to be able to land with your feet underneath your hip so it's a pull
back your ability to pull your legs back not your ability to reach out in front but
your ability to pull those feet back underneath that really makes it so you're able to propel
yourself forward and get more distance per step now you know i wasn't i didn't do a ton
of research into this i'm gonna admit that but you know just by watching this i did a lot of um
you know i did do reading i did look into what people's opinions are a lot of people are talking
about the importance of distance per step when you look into you know what ends up being a key thing
and i agree right i think at the end of the day when i watch people and i get into like how can
we improve your 100 you're 40 or 60 i look at how many steps you're taking and i compare that to
what are the best doing how are the best doing with your height covering that much
ground right and most the time if the 100 meter times aren't great it has to do with how many
steps they're taking right the great guys are taking 47 steps right you're taking 51 steps okay
and so once we can start to isolate that and see that now it's about how we can improve it right
and then going back into what i just did with the distance per seconds second being important and
then what we want to be able to do is we want to get into that turnover speed right so the turnover
speed of the legs as well as the amount of time that you spend on the ground right having fast
foot contact time are two critical components of how much distance per step are we getting okay so
not the turnover speed is not important you've got to be able to turn over those legs quickly
and i even think the ability to turn over your legs quickly makes a big impact on how much
time you're spending on the ground okay so you can maybe even prioritize turnover speed above
foot contact time but that's a little bit tougher you know of a debate to be able to get into but
at the end of the day you know ground contact time is going to be critical and if you want to
understand more about this right how you can build it how you can get better at it
right or what are some of the drills what are some of the exercises how are some of the
you know things that we can start doing on a daily basis to be able to help improve the distance per
step you know check out the description check out our speed programs check out some of the things we
have because this is really when we get into the science of it how much you squat or how much you
deadlift or how high you jump it's much more about the ability to master your mechanics what are your
mechanics what are you doing with your feet what are you doing with your hips what are you doing
with your spine what are you doing with your arms how are you maximizing the amount of force that
you have within your body and then once you can understand how well you're able to do that within
each part of your body now we can talk about being able to improve off of those numbers right improve
your ability to run fast right and jump high and all those things that come in but if you're just
doing that just to do it then you're probably not getting as good of results as if you actually have
some coaching behind the mechanics and that's what we want to do within the program so check out
the programs to be able to get you some more information about how you can run faster
and you know understanding an exact science of what it is we need to do in order to do that which
is going to be mastering your distance per step yes we're going to be able to improve your your
turnover yes we're going to be able to improve your foot contact time yes we need to work on your
jumping and your you know some of your strength exercises you know probably if you need to improve
your speed it's probably something but there's a lot of guys that i work with that i'm like we
don't need to squat anymore you have enough squat strength it's not that it's mechanics
spend more time on your mechanics less time in the weight room okay and i think a lot of
guys can can benefit from that information just right there all right so as always if you like
the information click that thumbs up subscribe to the channel if you have any questions comments or
recommendations you can go ahead and leave those down below and as always thanks for watching