hey what's up everyone morey croson here and today we're talking about backside
versus frontside sprinting mechanics and what's going to be some of the key critical parts of
both in order to really maximize your sprinting and also give you a little bit more information
of what are some key differences between elite level sprinters and novice printers when it comes
to these mechanics so as always if you like the information go ahead and click that thumbs up down
below subscribe channel if you haven't already and if you have any questions comments recommendations
go ahead and leave those in the comments below we're gonna hop in the video right now all right
so here on the right we have matthew boling and then we also have a dollar sprinter on the left
we're gonna be comparing these guys just to see a little bit of you know some of the differences
here i will say before we hop into it i want to give you a brief understanding of what is
backside mechanics so and everybody might have a little bit of a different opinion here but to me
backside mechanics is going to be the second that foot goes behind the hip right and so once we get
to that level now we're going to be in backside mechanics and then front side mechanics is going
to be from the time the knee crosses the hip coming forward right so now everything here is
going to be considered frontside mechanics when we're looking at it all right so
first thing we're going to do is we're going to look at uh the the matthew boling race
and really go into more so his backside mechanics now now just to give you guys a little bit more
information about you know these two the the big difference between elite level sprinters
and novice printers is a lot of times the frontside mechanics and being able to utilize
those correctly but in my opinion the reason why you don't have great frontside mechanics because
of poor utilization utilization of the backside mechanics um and just really your posterior chain
and that's why you know it's so important to have the hamstring strength the glute strength
the ankle range of motion and the lower back range of motion so we'll go into that real quick here
so you can see you know we're we're going into the backside mechanics and matthew boling just
does such a great job of achieving a lot of extension through the lower back through the hip
you know gets that knee back behind the hip very effectively and gets that heel in a
very very vertical position which is critical and being able to run fast and the reason is
is because you really want to be able to push your your body in more of a vertical direction as it's
leaving the ground the key part about sprinting is being able to create vertical force off the ground
and then horizontal force when you come back and touch the ground and again this is going to be one
of the key differences between novice printers and elite level sprinters so um real quick
with the lower back i i think this is important to note just because i know there's a lot of people
that are doing you know squats and and heavy squats and things like that uh and i would
just say be careful with that just because you get yourself in more of a flexed position in the lower
back and then you're also lifting a lot of weight so you end up losing a little bit of extension
there and you know i'm somebody that does squats so i don't want to make it seem like i'm trying to
knock squats and don't think that those are going to help you faster it does help me get faster but
it's going to be at you know every once in a while you don't want to be doing this two three times
a week you want to make it so it's something you know maybe once a week that you're doing
in order to build that lower body strength but you don't want to allow it to limit your lower back
extension capabilities all right another big thing is going to be making sure you have plenty of
range of motion within the ankle to make sure that when you're pushing off the ground you're creating
that vertical force to then be able to immediately drive that knee back forward so if you don't have
the right range of motion within the toe within the feet what happens is that foot gets stuck
back behind you and you're not able to actually drive that knee through he does a great job
as soon as his you know foot leaves the ground he's driving that knee forward and through
which allows him to have excellent front side mechanics and that's why i'm using him as the
example because i think you know he has some of the best frontside mechanics in sprinting
today and i think it's going to only get better so you can see he gets into that position knee
is all the way up to his hip and he's able to get his foot way out in front of that knee so
now he's able to pull his foot back underneath him and that's that horizontal force right
and this is going to be the key difference between elite level sprinters and novice printers so
now if we look here on the left we'll see the same so similar kind of position with the heel
um similar position with the knee and the hip even similar position with the lower back you might
you know might say that you can maybe get a little bit more drive with yellow but
you know big thing is is that even though he's in a similar position he's not really getting
great vertical force off the ground so now as he's kind of driving forward and through he gets that
knee up to a similar height he gets that foot into the position that's right about even with the knee
reaches out but doesn't have the ability to create as much pull underneath him right so
now and while he when his foot touches the ground he's a little bit more out in front of his body
with that foot and instead of being you know right directly underneath him so now when his
foot touches the ground he's going to spend a little bit longer with his foot on the ground
right so you can see how his foot kind of absorbs or his weight has to kind of absorb
into that leg and then push back off before you can see matthew boling is able to hit the ground
and then push right back off immediately and has that extra range in the foot to be able to do that
very very effectively and also has the ability to get more vertical push right and that's you know
the the knob speaker here is it's not bad with his front side mechanics but he's just not as
forceful and creating horizontal force downwards and because he doesn't create as much of that
horizontal force down now he doesn't create as much of a rebound and vertical force back
up so in order to really master your spreading mechanics and get a great ability to run faster
you know a lot of it has to do with how well are you optimizing your bodies pulled down you know
you can see how straight he's able to get that leg out in front right you can see slight difference
there in terms of you know the position of the legs and and that ends up being a key part here
right so he's pulling down hard there has a lot of strength in that upper hamstring in order to do so
and really again be able to create that extreme horizontal force and then has the strength within
the ankles to be able to control stabilize that and then push right back up vertically and be able
to continue that cycle for a long period of time i think that's also something that is very very
um you know not talked about enough is the actual um physical capability of achieving this level
of control of the body and and maximization of force production strength range of motion
and how taxing that is right so you have to be in an amazing amazing shape in order to actually
accomplish this for a long period of time so you might be able to do it for three four steps right
and and if you can do it for three four steps you might be able to get yourself into 21 22 miles an
hour i know because i've been able to do that as well but now what i struggle with is being able to
hold that for a long period of time right because now once you get up to that you know degree of
again strength power technique force production it becomes very very taxing on the body to be able to
achieve that for you know 20 steps let's say and these guys are probably doing it closer to 30 you
know he's running 200 meters you know he's doing it for for over 40 steps and so again you want to
just be able to understand what are some of the physical demands i want you to understand the
biomechanics of it but then i also want to get you guys to have a realistic understanding of
you know just how much hard work's going to actually go in there in order to actually
you know get the response and the improvements that you're looking to see within your you know
your times or sprint times things like that so as always guys thanks for watching the videos here
would love to be able to help you out with your spreading mechanics if you have any questions you
can always reach out to me down below i highly recommend you checking out some of our programs
we have one program the first one down below is going to be a speed breakdown but you get
unlimited breakdowns for a month you also get four weeks of training i think it's the best thing that
we have available right now i would highly highly suggest you recommend or you you invest into
yourself ninety seven dollars that's all it all it is if you can't invest 97 into yourself then
uh you know i don't know if sprinting is going to be your thing so um or just believing in yourself
right i mean you got to believe in yourself one day and i would just say if you're not investing
it all into yourself at least get somebody to be able to teach you a little bit about
you know what you're doing in your mechanics and it will end up going a long way for you whether
that's the 40 the 60 the 100 whatever the case may be i want to be able to help you out and
you know i think the first step is being able to really understand and compartmentalize that
back side of front side mechanics and how you can utilize that in order to really effectively
train yourself to maximize your speed so again as always thanks for watching we'll talk to you soon