hey what's up everyone Morey Croson here from the performance lab of California and we got
another breakdown here for you today we're going into sprinting we haven't done sprinting and a
while with the breakdowns I mean I'd do them for the people that are in our online I'm sprinting
program but I haven't done it for a while for our YouTube channel I'm super excited here is
the 2018 outdoor USA Track and Field Championships and I just want to say and there's not a lot of
information out here but there is a little bit of a controversy at the finish of this race and so
we'll go into a little bit of that will go into nor Lyles will go into Ronny Baker some of the
things that that really differentiate the two because I think what's excellent about this in
particular race is we were able to see some unique sprinting mechanics from two different sides of
the spectrum here one Ronnie Baker excellent acceleration excellent job getting out of blocks
Noah Lyles excellent job of being able to finish excellent job of being able to really achieve a
lot at the at the top speed just to give you a bit of a from enlist in case you don't know know
allows ended up winning by point zero two seconds and and so and that's you know we think slower
than point zero two seconds you know that that the difference in the margin of difference there and
you'll even see here and when we get into it it is just so small and by being able to really focus on
the nitty-gritty of sprinting and that's why we do this particular breakdown is because there's
so much it goes into being able to fully maximize your run and I think the vodka or the the channel
helps you in being able to really go into the nitty-gritty here so let's go to hop right into
it so in case you don't know Noah Lyles right here in lane four Ronnie Baker Lane three and really at
the beginning we'll take a look more so at Ronnie Baker well we'll also compare Ronnie Baker to Noah
Lyles so both guys have a pretty good step here notice the different so in Ronnie Baker Ronnie
Baker has a pretty good angle there through his body no allows a little bit more bent over now
I know it allows also a little bit more tall but this is a much better overall spine position than
that there so the how what does that end up doing and you can see a little bit better step there not
a huge difference but then going into that second step he definitely gets a further out here and now
no Lau's does a better job of correcting a spine position in that second step but really Ronnie
Baker's just kind of maintaining it his same spinal position third step again Ronnie Baker
overall much better spine position and Ronnie Baker's really in one of the top positions here
in the overall in the overall sprint right so he's he's you know probably winning here it's hard to
for sure tell you know the guy in Lane Lane five looks like he's also in a good position as well so
it's hard to a hundred percent no but it does look like he's at least in the top and he's definitely
beating definitely beating Noah Lyles good then we go into the fourth step here and you could see
that as he's going he's definitely maintaining a much more upright position compared to everybody
else so he's gonna be able to get to his top-end speed a little bit faster so you know really what
would is acceleration is in terms of for the something like 100-meter dash is how fast can
you get into your top 10 so if you know during that acceleration phase you won't really want
to be getting out of your acceleration phase and in order to maximize that acceleration phase it's
really about getting to your top-end speed phase and that's what Ronnie Baker does very very well
right here I mean look at that reach so he was able to get on this step in comparison
to everybody else where they're really not able to get that reach see how you know it's a he's
reaching well when you can go and extend that knee fully and he's really the only guy that couldn't
was able to do that do this next step even for like Noah Lyles he's really not reaching he's
really not being able to get a good pull you know some of these guys you know are starting
to be able to get get good reaches here with their with their steps but really Ronnie Baker was able
to achieve that the fastest and that's why he is able to get into a really good start and as he's
going here and gets going he's in a really good position I mean here he's definitely out in front
and in terms of watching his individual sprint you know what he does is he does a good job of
being able to generate a good amount of fast new Drive but he doesn't get that a good extension
so this extension here he drops that knee and comes down and then pulls back and so what that
does over a period of time is it just makes it so you don't think of as much ground Ronnie but you
definitely pick up more ground each one of these steps and then we'll go to know allows and looking
for the same step that Wright said oh you know he drives up and then from there he doesn't have much
drop in the knee just goes right from there into extension so he has a large amount of reach and
each one of his steps he's really able to go out and compare us into again if you look Ronnie Baker
and they both get to max knee flexion at a similar time right so see here room getting up to max knee
flexion and then once you get into or sorry the max hip flexion so once you're getting up to hit
that max hip flexion now look at how Ronnie Baker just goes right away into extension and kind of
drops that knee down while no allows does a better job keeping that knee up and then extending and
then being able to pull from that position so he's gonna be able to reach a lot further and pick up
just a little bit more ground I guess a lots not a good way of putting it's really just a little
bit more ground a little bit more ground each one of the steps and that ends up being the difference
here's he's able to again get more of that reach and then also when he pushes off the ground he
does a really good job no allows here he does a really good job pushing vertically in his his
steps look at how when he goes and he pushes off he maintains a little bit more of a knee bend but
then when he goes extends look at how much plantar flexion he gets in his foot as he's accelerating
that really allows him to then drive up with that knee and really reach out and and fully get good
extension again comparison in comparison to some of these other guys where I mean plantar flexion
is not bad but it's just not as much of that like upward push right you can really does a great job
getting upward pushing and that I think what ended up separating him as we go through the actual race
when we keep on going going here to through to the end and one of the things that I I really you know
slowed down and really was was looking in detail and what's kind of happening here one thing that
I thought was very interesting you can see it better as we get closer is notice how and and
really everybody does this but notice how when they go to knee Drive how their their posture
is right and maintain that posture I'm huge on posture and making sure that that's in a good
overall spot but then it goes from posture to then extend and then as they extend they kind
of have this this pull that they do with their or really everybody doesn't really I'm focusing
on no allows here but they kind of pull forward with their head pulled forward with their body
as they're trying to get that next step in some of these guys you could really see so they get that
knee up and then pull that head forward now we're looking here at Ronnie Baker pull their body see
how they really pull their body as their they're bringing their leg back they're really pulling
their their torso in their body forward we'll also look here at Jeff Demps here notice your
knee Drive extend and then big emphasis on pulling the body forward as he's going in in transitioning
from each step and and really he does a lot more on the left side here Dempsey how he goes in and
extends and as the extensity pulls his his like head and his body forward it's a very important
thing to think about is that when you're trying to extend because you do you really want to be
pulling back with that that leg as you're running and when you're pulling back with that leg it
helps to pull that that torso forward so then you land with your foot right underneath your body so
what I'll see is that when people start to just pull that with their leg sometimes they'll land
with their feet a little bit too far out in front of them but here what happens is you do a much
better job of landing with your body underneath you if you can pull you know think about pulling
your body forward as well as think about pulling your leg back and I and I know that took a little
bit before we got to that but I hope that the release people are watching fully understand
that like as you're transferring your body forward or as you're running in and you're transitioning
from that your legs out in front of you it's fully extended you're pulling your leg back underneath
you as you're pulling your leg back underneath you almost like propelling your torso forward to make
it so then everything comes in contact a lot a lot faster and it will also probably help you in how
you push off that back leg and not making it so there's very long ave of a foot contact so that's
I think a very critical point that I hope that you can you know rewind and understand by by watching
this this breakdown now to what I wanted to get to it the controversy which was very interesting is
that if we really slow it down and really look at what happened here if Ronnie Baker's feet crossed
first or foot I should say not feet right that his foot definitely crossed first right here you
could see where his foot is on the line and it crosses before because you know that what's in
front here for it allows obviously his foot his head's coming a little bit more but his
foot crosses the line first right but what is the true judgment of who wins is torso so definitely
know allows gets that that torso through but it's interesting where it's like well you know
if it comes the body part like it was swimming it's who touches the wall first right so if it
was a swimming thing Ronnie Baker would have won because his body or you know a body part crosses
the line first and that's the you know there's no doubt about that but there in in the USA
Track & Field how it is is your torsos gotta cross the line first so it is still no Lyles but just I
think it's very interesting how again Ronnie Baker did did cross the line first with that
with that front foot so yeah just an interesting finish there just thought I would I would bring
that out to to your attention and also hopefully you get some good information from from the break
down we have a lot of these breakdowns I'd say you know doing that like chugging our Trayvon
Bromell talk checking out Michael Norman some of those ones are really really good really really
helpful and yeah if you guys have any questions please reach out we do have a speed program would
love to be able to help any of you guys out there looking to get faster we don't workouts for you
would use breakdowns for you really get into the specifics of how you can perform more like these
top-tier track runners and yeah that's I the the people we've had and we've definitely suit some
that some improvements and then also some little improvements I mean going from a ten nine to ten
six is not necessarily a huge improvement but that is you know small improvements that make
it so you can get you know point three seconds in and in terms of track and field really make
a big difference so yeah as we're saying that I think the speed program really helps out and if
you have any questions please reach out my email is Mori mo re Y at your performance lab dot-com
thanks and looking forward to hearing from you watching this video I hope you really enjoyed it
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