Incredible explanation on how to develop and enhance our biomechanics. Also showing those drills in slow motion is supreme. There are so many videos out there, but the how to is mostly missing or misleading. Thank you for sharing this! Phenomenal work!
@@OutperformOfficial I've always been into track but never ran track but watching this video make me want to start running track at 42 year's old. I have a nephew that run track and it's interesting to see the exercise they do by watching your video
I tried these drills for a month thinking it won't do anything and man was I wrong. I played soccer recently and just blazed everyone, no one can catch me
We tried some of these yesterday. Was quite difficult for us. But we gonna try again tomorrow because we're trying to get fitter and stronger and its fun learning new things with ya twin. Thanks for tips!
I've set records running track in my younger days but always felt I was capable of being better. I've done these drills many times but never really knew the purpose of them or if I was doing them right. Great video!
What an absolutely amazing run coach, you cannot get much better at conveying and teaching then this. Just wonderful explanations, the over emphasis on form and reps to avoid injury, just awesome. As an older guy now who still very much enjoys running and sprinting the expertise is top notch. Extremely thorough and makes me wish I had a coach like him when I was tearing up the track in my youth. God bless you coach.
CJ said it all. I really believe off season helps you focus on things that will help you when competition begins! My kids play soccer and I can’t wait to have my kids practice these drills. Thank you guys for sharing theses drills.
Love that! Couldn't agree more. You're very welcome Kevin. FYI we made a course with Ken focused on multidirectional sports like soccer for speed, agility etc. Great for young athletes. If you want to check it out ua-cam.com/video/6yZjc0NWUEc/v-deo.html
This was really helpful, thanks! I'm a gymnastics coach looking into drills for my girls' 10m vault sprint, this video was clear and easy to understand :)
X pollination production channel is one of the best channle of athletics i love to see the video of X pollination production... keep going X pollination production ❤❤❤❤
This is really good content I started get into track now at my early 30. I’m running 12 with this knowledge I will reach high 10. Thanks for this page which I could have this 12 years ago
There are other basic steps to take for beginners, like just walking with toes forward and proper forward and back arm action keeping eyes focused on a point in the distance. Keep it simple for starters.
Unfortunately, I had no benefits of access to instructional UA-cam videos nor professional coaches when I was a younger athlete. Even training very much on my own, I had clocked an unofficial 10.52 sec in 100m sprint. If I knew all these sprint drills, I could surpass that PB of mine. God knows. Thanks for sharing a great video.
As I'm a beginner I hve some queries like ..these drills can be done on ground or hard surface (track, terrace ) ?? Would u suggest safe preactions for beginners to avoid lower body injuries(knee, joints,etc) some do's & don't.
What's the difference between the speed progression course and the sprinting course I see on your website. Two different coaches. Which would be best for 60m/100m? Thanks!
Difficult to say as each course has a ton of great content, both would be good for 60/100m. Speed Progression provides great detail as far as building a training plan for the year, what type of training is done in the different phases and how to progress your training etc. Each coach has their own unique technique and training philosophies, you can watch some sample chapters on our site to get a feel for each class. You really can't go wrong with either one.
Hey guys really appreciate the video. Just a quick question. How would I go about eventually implementing this into my actual sprinting. Is there a certain method or will my brain just start to make sense of it?
Outstanding question! The real benefit with these drills are the changes that take place in nervous system. By practicing proper movement patterns with these drills prior to sprinting, you are training your body and subconscious to naturally hit the right positions (foot strike, arm movement etc.). You can't think your way through the sprint. Great technique is developed by 1000's of reps until it becomes automatic. That is why it is so important to focus during the warm-up and not just go through the motions.
@@OutperformOfficial Omg ok, this makes a ton more sense. I pulled my hip flexor, but once I’m back I am doing this every single day. In the leagues I play in, I am already among the few fastest players in all of the teams, however I want to become #1 and really push my limits. Your channel has the best videos about improving sprint speed. (I play soccer by the way ⚽️)
@@primepete Thanks for the kind words. It's great that you are already one of the fastest players, but it's also great that you want to continue improving and pushing your limits. Another advantage to these drills is that they will strengthen the hip flexors and should help prevent future injuries. Good luck in your training and on the soccer field!
Thanks Robin! The first example is a just a slight variation of the drill. Both styles are effective as long as the key technical elements are there (90° angles, ground contact etc.) The first athlete (Warren Fraser) likes to do that drill both ways, starting with switching feet in the air and progressing to both feet.
Curious about the drills. We did many of these in my track days (your explanations are fantastic, BTW), but do they convey to middle distance running or are other types of drills preferable?
Appreciate the kind words. A and B skips are very applicable to longer distance running and I know a lot of elite 800m to 5k and even marathon runners that practice them at least once a week. The other drills in this video are more sprint specific. For the most part endurance runners would derive more benefit from strides, interval training/speed work and stability training that mimic the specific hip angles and positions of distance running.
@@OutperformOfficial thanks the vid.I’ve seen many vids on ABC drills but they never broke it down to distance specific.Your suggestion for distance runners is what I always suspected and applied with great success but I often wondered if I was missing out on the sprint specific ones.Thanks for the insight,much appreciated.
Would you put these drills in a frontside mechanics category? If so, do you have any tips/videos for backside mechanics e.g. what happens after ground contact, you want to cycle the leg forward as fast as possible to attack the ground again, right? Any drills for that?
While they help develop frontside mechanics these are foundational drills that develop several different aspects of the sprint (arm action, torso position, foot contact etc). The one, two three drill in this video is great for what you are talking about. Stay tuned as we'll be posting more videos in the future that will go further into your questions.
Try fence/wall drills where you get to the hard post and progress to someone holding your shoulders as you gradually march forward in place until you are upright.
Depends on the athlete, where they are in their training cycle etc. However a good starting point is 2 x 20 meters for each. If you have specific issues i.e. you need to work on dorsiflexion and ground contact then doing 4 x 20 meters for A-Skips is an option. As a general rule you want to stick to 20 meters and focus on quality vs quantity.
some people tell me that the same people go in 100 meters, 200 meters and 400 meters. Whose timing is very good without training. so tell me what is the timing of a good athlete 100m 200m 400m for 16 year without training.
I like the straight leg bounds and just lifting your knees up and putting them down the correct way. I'm trying to be able to run fast though, not dance.
We're going to be releasing a new sprinting master class this month that has tons of great information on workouts and training progression for 100m & 200m. Stay tuned!
Yes, in fact this is a sample from Coach Harnden's sprinting Master Class. You can check it out here outperformsports.com/product/sprinting-smarter-speed-progression/
I am 18 i want to get into sprinting.....how can i?......plz answer..i am a former 100m skater,,...or sugges a playlist from scratch to pro.....there is no time limit for me............i can give i 7 years.....plz answer sir.
Check out our "sprinting smarter" playlist. Start with drills like Ken talks about in the this video. Watch great sprinters that have a similar body type. Don't rush the process, listen to your body. Find a good coach and most importantly enjoy the journey.
Hello Jacksy, all of our sprinting courses and videos on youtube work for both men and women regardless of age. So check out the other sprinting videos on our channel home page. If you are looking for a course our sprinting master classes always start off with basic fundamental technique and gradually build in complexity. Check out ua-cam.com/video/v15t4gSCblU/v-deo.html and ua-cam.com/video/Upm0RzXj9DQ/v-deo.html
Yes, these are pre acceleration drills, so before your skip ins, falling starts etc. Depends on the athlete, anywhere from 10-20 meters and 1-3 sets of each.
Yes, especially the a skips and b skips. Great to do before your speed workouts. You don't need to do them as often but they will help with your mechanics and kick at the end of races.
Sir I am 15 year old and my 100m timing is 16 sec. Sir is it possible to reach 10 sec. By doing hard practice because some people demotivate menu saying that sprinting power depend on genetics. Please answer sir if you know Love from india🇮🇳🙏🙏🙏🙏
As with most things in life genetics is certainly a factor. However, don't let that limit your belief in yourself and what you can achieve on the track or in life. There have have been plenty examples of athletes that have achieved great things with average genetics. Surround yourself with good people, work hard, work smart and enjoy the process!
I watch videos about form and when I’m running I feel like I’m doing thoese things but I recorded my self and I run so weird is there a way I can show you a video of my form, and you could tell me what to change and how to fix it?
I noticed at 1:22 he's landing on one foot with the other already raised off the ground, then at 1:26 he's landing on both feet simultaneously before lifting the knee - which is correct?
We just posted a new video that might help. ua-cam.com/video/RCuj9Y8qEKs/v-deo.html If you hold a med ball it will force you to focus on your legs. Once you build that 'muscle memory' you can focus on your arms when performing standard drills
During the top speed; should the frontside mechanics be more like cycling or more a-skip (no cycling, directly to 90 degree of knee with the path of heel is linearly straight)
During the max velocity phase of the sprint the lead leg should follow a 2 stroke movement. The first movement is up to form the “ hard Z.” The foot is behind the knee and the calf is close to the hamstring. This is much faster than an “L” position where the calf is perpendicular to the ground. The second movement is an active strike directly down to the ground. As soon as you hit the “hard Z” immediately explode down to the ground. Don’t wait.
@@OutperformOfficial How about the drive phase (acceleration phase); should the leading leg have the same path-line ? (except that "Z" shape will be more right rotated to aligned the spine/torso angle. )
Incredible explanation on how to develop and enhance our biomechanics. Also showing those drills in slow motion is supreme. There are so many videos out there, but the how to is mostly missing or misleading. Thank you for sharing this! Phenomenal work!
Thanks for the kind words Janette, really appreciate it!
@@OutperformOfficial I've always been into track but never ran track but watching this video make me want to start running track at 42 year's old. I have a nephew that run track and it's interesting to see the exercise they do by watching your video
@@mikeanderson2152 Never too late to start, go for it Mike!
God bless prayers in Jesus name amen!!
I tried these drills for a month thinking it won't do anything and man was I wrong. I played soccer recently and just blazed everyone, no one can catch me
Heck yeah, that's great to hear!
Yeah right? It feels like a stupid drill but it gets rid of flat footedness quick.
Fuck man that makes me hyped m, thanks for sharing
Yo bro I’m feeling the same energy I done these drills for a good two months and same with soccer and low-key Blazen
@@Chickensui213 what's up 2022 gang
this is the best explanation of these drills ive ever seen and i wish id had this video back in my high school track days!
Thanks Angelica, really appreciate it!
We tried some of these yesterday. Was quite difficult for us. But we gonna try again tomorrow because we're trying to get fitter and stronger and its fun learning new things with ya twin. Thanks for tips!
I completely agree to your thoughts on this. A great explanation and video and drill choices. 💪🏼🏃🏻♀️👊🏼👏🏼 amazing work guys
A skip 1:14
B skip 2:52
One two three 4:14
Straight leg bound 5:28
Thanks.
God bless prayers in Jesus name amen!!
I've set records running track in my younger days but always felt I was capable of being better. I've done these drills many times but never really knew the purpose of them or if I was doing them right. Great video!
Thanks John, appreciate it!
was this video the real reason why you set records?
@@speedythedon no, he done these drills before he watched the vid
What an absolutely amazing run coach, you cannot get much better at conveying and teaching then this. Just wonderful explanations, the over emphasis on form and reps to avoid injury, just awesome. As an older guy now who still very much enjoys running and sprinting the expertise is top notch. Extremely thorough and makes me wish I had a coach like him when I was tearing up the track in my youth. God bless you coach.
Thanks, really appreciate it @ShAhid!
Finally bought and started your sprint course yesterday. Excited to use the drills on my young athletes!
Fantastic! Let us know how it goes.
Awesome!
Nice
Awesome
🔝🔝🔝
CJ said it all. I really believe off season helps you focus on things that will help you when competition begins! My kids play soccer and I can’t wait to have my kids practice these drills. Thank you guys for sharing theses drills.
Love that! Couldn't agree more. You're very welcome Kevin.
FYI we made a course with Ken focused on multidirectional sports like soccer for speed, agility etc. Great for young athletes. If you want to check it out ua-cam.com/video/6yZjc0NWUEc/v-deo.html
Did you see any results
Any mental exercise to keep the body and mind relaxed during the entire race.
I really like your videos.your drills helped me a lot
Thanks, great to hear! That is a good suggestion, we'll be posting a video on that exact subject in the next few weeks.
This was really helpful, thanks! I'm a gymnastics coach looking into drills for my girls' 10m vault sprint, this video was clear and easy to understand :)
Great to hear Claire!
These were my fav drills in track. Great vid.
Thank you for posting. It corrected an A-skip misconception I had picked up from elsewhere.
Glad it was helpful!
X pollination production channel is one of the best channle of athletics i love to see the video of X pollination production... keep going X pollination production ❤❤❤❤
Thanks Zulkifal, really appreciate it!
Spectacular sir... Especially camera angles , CG, your way of teaching.. really amazing.. thanks a lot...👍
Appreciate it Balaji!
SIR PLEASE POST SUCH VIDEOS ON YOUR CHANNEL VERY HELPFUL AND I WILL BE GLAD
great job Ken , I just found your channel ... keep up the good work and me and CJ3 will be plugging in going forward
One of the best tutorials I've even seen! Thank you for such an informative and well made video. 👏
Appreciate it, you're very welcome!
This video never gets old...my umpteenth time i`ve watched this!!
Get your FREE 30 minute Sprinting Masterclass here: outperformsports.com/product/speed_primer/
Best running drill video on youtube. Thanks.
Wow, thanks!
I actually agree with this.
This is really good content I started get into track now at my early 30. I’m running 12 with this knowledge I will reach high 10. Thanks for this page which I could have this 12 years ago
That's great to hear! Best of luck on your journey into the 10's and definitely keep us posted on how it goes.
@@OutperformOfficial I will I’m actually following your program fases to se how it goes I started 2 weeks ago
This man has some power in his legs that’s for sure
Ken . It's been years since FSU . Great videos 🦁🦁🦁
Amazing, totally professional World class Drill. Thank you all so much :) v
Appreciate it!
This is gonna be helpfull for my race on track in a stadium from 7th standard :)
Im just doing this for me to get faster for basketball
I tried this every day and it works👍
Great to hear 👍
This is a gold mine! Thank you!
Good material, much details. Gj!
Glad it was helpful!
Outstanding Drills.
Thank you!
I pray to be 6 feet 8 inches tall cause it will help me have naturally longer strides
haha
Excellent
"All we had to do, was follow the damn train C.J"
Oh wait is not that C.J :v
Thanks for the video, excellently explained and shown🙏
Glad it was helpful!
There are other basic steps to take for beginners, like just walking with toes forward and proper forward and back arm action keeping eyes focused on a point in the distance. Keep it simple for starters.
Well said!
Awesome clips, thanks a lot.
Glad you enjoyed!
Unfortunately, I had no benefits of access to instructional UA-cam videos nor professional coaches when I was a younger athlete. Even training very much on my own, I had clocked an unofficial 10.52 sec in 100m sprint. If I knew all these sprint drills, I could surpass that PB of mine. God knows. Thanks for sharing a great video.
great demonstrations and explanations
Thanks Ingrid, glad it helped!
Good knowledge of training, really thank you
Thank you very much for this very helpful
You're very welcome!
Amazing work! Thanks for sharing!
Great to see your videos
Thanks 👍
those shoes look so elegant
Postural endurance drills 👀Great Detailing 🔎👍 how often we need pratice (sets * repetition per week) for beginners plz le me know
A skips are one of the best drills you can do and should be part of your daily training. 2-3 sets at 15-20 meters.
As I'm a beginner I hve some queries like ..these drills can be done on ground or hard surface (track, terrace ) ?? Would u suggest safe preactions for beginners to avoid lower body injuries(knee, joints,etc) some do's & don't.
Thank you
Welcome!
Bravo travail etudie
What's the difference between the speed progression course and the sprinting course I see on your website. Two different coaches. Which would be best for 60m/100m? Thanks!
Difficult to say as each course has a ton of great content, both would be good for 60/100m. Speed Progression provides great detail as far as building a training plan for the year, what type of training is done in the different phases and how to progress your training etc.
Each coach has their own unique technique and training philosophies, you can watch some sample chapters on our site to get a feel for each class. You really can't go wrong with either one.
Hey guys really appreciate the video. Just a quick question. How would I go about eventually implementing this into my actual sprinting. Is there a certain method or will my brain just start to make sense of it?
Outstanding question! The real benefit with these drills are the changes that take place in nervous system. By practicing proper movement patterns with these drills prior to sprinting, you are training your body and subconscious to naturally hit the right positions (foot strike, arm movement etc.). You can't think your way through the sprint. Great technique is developed by 1000's of reps until it becomes automatic.
That is why it is so important to focus during the warm-up and not just go through the motions.
@@OutperformOfficial Omg ok, this makes a ton more sense. I pulled my hip flexor, but once I’m back I am doing this every single day.
In the leagues I play in, I am already among the few fastest players in all of the teams, however I want to become #1 and really push my limits. Your channel has the best videos about improving sprint speed. (I play soccer by the way ⚽️)
@@primepete Thanks for the kind words. It's great that you are already one of the fastest players, but it's also great that you want to continue improving and pushing your limits. Another advantage to these drills is that they will strengthen the hip flexors and should help prevent future injuries. Good luck in your training and on the soccer field!
Do I land with 2 feet after driving my foot down in the A-SKIP? I see 2 different versions there (1:05 compared to 1:12). Thanks and great video!
Thanks Robin! The first example is a just a slight variation of the drill. Both styles are effective as long as the key technical elements are there (90° angles, ground contact etc.) The first athlete (Warren Fraser) likes to do that drill both ways, starting with switching feet in the air and progressing to both feet.
@@OutperformOfficial thank you for the reply!! This helps
@@robinz3773 Thanks, I had the same questions 💪
Wow finally find gold
Excellent and good explanation 👍👍👍
Glad it was helpful!
Great Video 💪
Best drill thanks
You're welcome!
Great stuff
AMAZING 🔥
Thanks
Curious about the drills. We did many of these in my track days (your explanations are fantastic, BTW), but do they convey to middle distance running or are other types of drills preferable?
Appreciate the kind words. A and B skips are very applicable to longer distance running and I know a lot of elite 800m to 5k and even marathon runners that practice them at least once a week. The other drills in this video are more sprint specific. For the most part endurance runners would derive more benefit from strides, interval training/speed work and stability training that mimic the specific hip angles and positions of distance running.
@@OutperformOfficial thanks the vid.I’ve seen many vids on ABC drills but they never broke it down to distance specific.Your suggestion for distance runners is what I always suspected and applied with great success but I often wondered if I was missing out on the sprint specific ones.Thanks for the insight,much appreciated.
Great drills
I need easier ones .. I just started today
Would you put these drills in a frontside mechanics category? If so, do you have any tips/videos for backside mechanics e.g. what happens after ground contact, you want to cycle the leg forward as fast as possible to attack the ground again, right? Any drills for that?
While they help develop frontside mechanics these are foundational drills that develop several different aspects of the sprint (arm action, torso position, foot contact etc). The one, two three drill in this video is great for what you are talking about. Stay tuned as we'll be posting more videos in the future that will go further into your questions.
💯✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔✔ Thank you very much! I wish I learnt this 18-20 years ago
Great thank coach
Good explanation
Thanks and welcome
Thanks brother ❤️
Always welcome
Good job!
Thanks!
Are there drills/ exercises to help ensure our center of mass and posture are correct when bringing the knees up?
Try fence/wall drills where you get to the hard post and progress to someone holding your shoulders as you gradually march forward in place until you are upright.
Gracias buenos videos
Is there a specific number of sets and reps I should be performing these drills at?
Depends on the athlete, where they are in their training cycle etc. However a good starting point is 2 x 20 meters for each. If you have specific issues i.e. you need to work on dorsiflexion and ground contact then doing 4 x 20 meters for A-Skips is an option. As a general rule you want to stick to 20 meters and focus on quality vs quantity.
some people tell me that the same people go in 100 meters, 200 meters and 400 meters. Whose timing is very good without training. so tell me what is the timing of a good athlete 100m 200m 400m for 16 year without training.
Thanxx sir
Thanks👍
Welcome 👍
I like the straight leg bounds and just lifting your knees up and putting them down the correct way. I'm trying to be able to run fast though, not dance.
Why not both? 🙃
My coach called the 123 .. Straight leg fast leg!
Good name for it!
Can you plz give me some tips for practicing 200m and some workouts also
We're going to be releasing a new sprinting master class this month that has tons of great information on workouts and training progression for 100m & 200m. Stay tuned!
APS
Sir could you make videos on middle distance videos
We're working on it, hopefully we'll have some this year.
What is book 📖📚 name of training schedule of athletics
Is there any program to train with this drills and progress with them
Yes, in fact this is a sample from Coach Harnden's sprinting Master Class. You can check it out here outperformsports.com/product/sprinting-smarter-speed-progression/
Sir very good👍👍🙏🙏❤️
Thanks and welcome
Those orange shoes are fresh boss. What are they?
Found them! Adidas Adizero Adios 5 - in coral!
I am 18 i want to get into sprinting.....how can i?......plz answer..i am a former 100m skater,,...or sugges a playlist from scratch to pro.....there is no time limit for me............i can give i 7 years.....plz answer sir.
@Muhammed Ihsan 12.1 sec.....but not on sinthetic track........i ran on normal soil track.
@Muhammed Ihsan amazing,
how did u do that?
Check out our "sprinting smarter" playlist. Start with drills like Ken talks about in the this video. Watch great sprinters that have a similar body type. Don't rush the process, listen to your body. Find a good coach and most importantly enjoy the journey.
@@OutperformOfficial Great Idea ,Thanku.
Well Done! what program do you use for video maker?
Thanks Samuel! We use final cut pro x and after effects.
Can you give us a muscle strengthening video? Whether it is in nature or in the hall, please
Check out our video on Box Jumps ua-cam.com/video/cLSB_Zn0awM/v-deo.html
And RDLs (great for sprinters) ua-cam.com/video/6FjdmqHITFs/v-deo.html
@@OutperformOfficial I also need athletics exercises (running) such as 1500m. Please, what is required of strength exercises?
Nice Video
Thank you coach really helpful
Do you have a video to teach young girl athletes to become faster and more explosive but most important correct running techniques? Thank you!
Hello Jacksy, all of our sprinting courses and videos on youtube work for both men and women regardless of age. So check out the other sprinting videos on our channel home page. If you are looking for a course our sprinting master classes always start off with basic fundamental technique and gradually build in complexity. Check out ua-cam.com/video/v15t4gSCblU/v-deo.html and ua-cam.com/video/Upm0RzXj9DQ/v-deo.html
So when and how long should I do these drills, is it considered as a warm up?
Yes, these are pre acceleration drills, so before your skip ins, falling starts etc. Depends on the athlete, anywhere from 10-20 meters and 1-3 sets of each.
i'm an 800m runner, do you think i should do these drills?
Yes, especially the a skips and b skips. Great to do before your speed workouts. You don't need to do them as often but they will help with your mechanics and kick at the end of races.
Nice
Name of the Adidas orange running shoes model worn by the athlete?
Thanks sir
One two three exercise
Stride leg bound
This should I do after run of before run
Before your sprint training.
Good
Thanks
Sir I am 15 year old and my 100m timing is 16 sec. Sir is it possible to reach 10 sec. By doing hard practice because some people demotivate menu saying that sprinting power depend on genetics.
Please answer sir if you know
Love from india🇮🇳🙏🙏🙏🙏
As with most things in life genetics is certainly a factor. However, don't let that limit your belief in yourself and what you can achieve on the track or in life. There have have been plenty examples of athletes that have achieved great things with average genetics.
Surround yourself with good people, work hard, work smart and enjoy the process!
@@OutperformOfficial thank you very much sir ❤❤
I watch videos about form and when I’m running I feel like I’m doing thoese things but I recorded my self and I run so weird is there a way I can show you a video of my form, and you could tell me what to change and how to fix it?
Here is the link to Coach Harnden's website if you would like to contact him www.kenharnden.com
What shoes are being used here? The RC2s?
I noticed at 1:22 he's landing on one foot with the other already raised off the ground, then at 1:26 he's landing on both feet simultaneously before lifting the knee - which is correct?
Both are correct, the most important thing with that drill is to hit the proper positions,
idk why but I have trouble focusing on both arms and feet at the same time and trying to do it perfectly
We just posted a new video that might help. ua-cam.com/video/RCuj9Y8qEKs/v-deo.html
If you hold a med ball it will force you to focus on your legs. Once you build that 'muscle memory' you can focus on your arms when performing standard drills
Please show help from you. I play soccer. I need a fast-paced exercise, please
During the top speed; should the frontside mechanics be more like cycling or more a-skip (no cycling, directly to 90 degree of knee with the path of heel is linearly straight)
During the max velocity phase of the sprint the lead leg should follow a 2 stroke movement. The first movement is up to form the “ hard Z.” The foot is behind the knee and the calf is close to the hamstring. This is much faster than an “L” position where the calf is perpendicular to the ground.
The second movement is an active strike directly down to the ground. As soon as you hit the “hard Z” immediately explode down to the ground. Don’t wait.
@@OutperformOfficial Thanks !!!
@@OutperformOfficial How about the drive phase (acceleration phase); should the leading leg have the same path-line ? (except that "Z" shape will be more right rotated to aligned the spine/torso angle. )