Simple Speed Coach Good video, much appreciated. But, drink some water before you do a video. You keep swallowing forcefully after each sentence or thought bc your mouth seems dry. It's distracting. Other than that, keep up the good work. Your information helped me. 👍
You must have some crazy good headphones or my mic is too good. Thanks for the comment and tip, I will keep that in mind. Hard to take a drink mid video, when you talk for seven minutes straight. Glad the information helped!
I have watched your video from FRANCE. It's one of the greatest I've ever seen on this topic. I'm so thrilled to share it with my athletes friends and the young soccer referees that i coach. Thank you so much for this wonderful work and for sharing it all over the world ! Thibault
What’s the best exercise or workout thing to make you run faster like sled pushes, resistance, plyometrics, interval training, hiit, sprinting itself and timing it, squats, hill sprints and more so if I do a short race with someone, I will win.
During sprinting focus on getting your foot off the ground as fast as possible. So force in and out quickly. Maintain good sprint posture - hips neutral, tall torso with slight lean. Work to improve recovery leg mechanics. Once the foot leaves the ground the knee always moves upward and forward (knee drive - not swing). As the knee drives, the calf and hamstring meet under the hips. (you must have good hip, hamstring and quad mobility to make the cycle efficient). Here are some video links on a few things we discussed. Posture - Wall Runs: ua-cam.com/video/VWeGJmHQOc8/v-deo.html Plyometrics - Sprint Anticipations: ua-cam.com/video/rNExy7oCZQ0/v-deo.html Plyometrics - Basic Plyometrics: ua-cam.com/video/h2V-i1OvORg/v-deo.html Sprint Cycle - Assisted Cycle: ua-cam.com/video/Znfi-Uv_5Ls/v-deo.html Sprint Cycle - Banded Heel to Butt: ua-cam.com/video/-J6x0VZ9C6U/v-deo.html Sprint Cycle - Single Leg Bounds: ua-cam.com/video/I7ChaipZVM4/v-deo.html
Thanks George. Great question, I like to think of the foot movement as this: When the foot first leaves the ground (recovery leg moving forward) the foot is in full dorisflexion as it helps the 'hamstring to calf' motion of the recovery leg driving the knee forward. As the foot approaches the ground it moves more into a 'neutral' position. I want my athletes to anticipate their landing and land how and where they want to, (should) in this case. I teach 'Sprint Anticipations': ua-cam.com/video/rNExy7oCZQ0/v-deo.html. The goal is to pre-activate the muscles as the foot strikes and then plantar flex (extend) and push ourselves forward out of the ground. So, you can't land full dorsiflexion (you won't go anywhere), nor plantar flexion (you will jam your toe into the ground), but anticipate the ground moving from Dorsiflexion to Anticipation to Plantar Flexion as your upper body moves over your foot.
Great question. I would start by recording yourself - don't try and change anything, just get a baseline of where you're at, what you do well and what you can improve. The best way to improve is to break sprinting down into segments and work on each aspect of sprinting with drills, ie. - posture, recovery leg, foot positioning, arms, etc. A link is below for most of these drills (I will continue to add new videos). After you begin to improve in these areas, incorporate 'form runs' - not full speed (80% ish / flat or on a incline) focusing on improving each aspect. Improving and focusing on a changing a little at a time, until it all comes together overtime. Remember, when you sprint full speed (100%), don't think, just do - you can have small checkpoints or cues, but that is it - react, don't control. Whatever habits you have built - is what you have, if you overthink it - you will run slower. Also, if you have the capabilities record yourself as much as possible and run on a treadmill (incline preferably - to help with knee drive, recovery leg and foot strike) in front of a mirror. Soon I will have programs for sale on my website (www.simplespeedcoach.com) to help with programming of these drills for speed and performance training. Link: ua-cam.com/play/PLDETP0bNOyEAlxyY7R-9Ir5WJBMeZQ6_W.html Good drills to start with in this playlist are Wall Sprints / Banded Heel to Butt High Knee / Banded Toe March / Anticipations / Unassisted Scrapes / Violent A Skips
hello coach can you help me !! when sprinting we should concentrate on recovery leg (pulling heel to but )...or just focus on front side movement on produce force !!
They are one in the same. You must have a good (efficient) recovery leg to have good front side mechanics to create force. Your recovery leg should drive the ankle through the knee to get to proper hip flexion (knee drive) and that will give you the extra time to put force into the ground with intent and purpose.
Loaded question, but great question. I assuming you are talking about the recovery leg action as the heel moves towards the butt in the knee drive. I will do my best to keep it simple. There is more than just mobility going on here. It teaching yourself the dynamic motion of the knee drive (not swing), plyometric response off the ground, concentric and explosive hamstring strength and posture (neutral hips held by core strength). After that then we can discuss mobility. I work all standard hip girdle stretches: hip flexor, glute medius, glute, hamstring and especially your standard quad stretch. The “bretzel” is a great stretch for most of these. Another beneficial movement would be a deep squat hold everyday for alap working off a heel lift. Hope this helps! Simple drill to work this motion: ua-cam.com/video/Xp5EcM71JCo/v-deo.html
so when we say "pumping the arms"; we talking about violently put force when arm going forward, and being relaxed when arm going backward? I'm doing the opposite (put more force when the arm going backward; imagining punch someone behind me with my elbow ).But somehow my arm swing looks weird, elbows are 90 degree at the front and at the back. But I saw elite running with elbow more acute at front and 90 degree at back
I actually never say 'pumping the arms'. It's more about putting violent force into the ground as the arm moves backward - timed with the landing of the foot. The arms will open more than 90 degrees as stated in the video and the motion comes from the shoulder as the arm whips force into the ground and the elbow opens. I would suggest watching Tip 8 again and check out all my tips in the video below. Arm Action: ua-cam.com/video/eNDyaSA5ziU/v-deo.html
Great stuff. Would you possibly be interested in analyzing my sprint form? I’m looking to break 11 this year in the 100. You could even make a video for UA-cam breaking down my form. Thanks coach!
Sounds like you have a great goal, I would love to help! Send me a video of you sprinting (preferably from the side, front if you have it) to simplespeedcoach@gmail.com and I will see what I can do. FYI, the higher the quality video the more I will be able to analyze. I look forward to it.
Simple Speed Coach appreciate it so much! Just sent in my videos. Would love to see an analysis on UA-cam if you’d be interested in doing on it just sharing your advice with me! Thanks a lot coach I appreciate the help!
You need to include lower leg strength and balance training (foot, calf and anterior tib.) into your programing along with your sprint training and other strength training. Get comfortable on the ball of our foot and improve your sequencing of movement (Drills). Check out some of our other videos for ideas! Thanks for the question! Speed Training Playlist: ua-cam.com/play/PLDETP0bNOyEAlxyY7R-9Ir5WJBMeZQ6_W.html
My coach says my problem with sprinting is that my feet are to long on the ground do you have any tips for shorter ground contacts and how to put a lot of force in these short contacts?
Any plyometric type exercise. I utilize 'Sprint Anticipations' with my athletes so they understand ground contact time and force. Sprint Anticipations: ua-cam.com/video/rNExy7oCZQ0/v-deo.html Single Leg Bounds: ua-cam.com/video/I7ChaipZVM4/v-deo.html Plyometrics: ua-cam.com/video/h2V-i1OvORg/v-deo.html
Michael, your right! Nice to meet you. I have been located in Greeley, CO the last 11 years. I work at the hospital, NCMC in the Sports Medicine Department. Google Acceleration Sports Training - all the contact info is there.
2:52 My foot is dorsiflexed after it completes the plantar flexion, (extension) through the ground behind my center of gravity, pushing me forward. My knee then drives forward (recovery leg) as my heel moves toward my butt - the foot then moves into dorsiflexion. As my foot (in front) moves towards the ground, the ankle moves into a neutral position preparing to anticipate the ground as explained in the video. Dorsiflexion is key for the recovery leg movement and in preparation for ground contact. However, you cannot land in dorsiflexion and actually sprint, the foot anticipates and then explodes into the ground (plyometric contact) trying to minimize heel collapse. If you still think it is possible to sprint with a foot in dorsiflexion through the whole cycle, try pulling your tow towards your shin the whole cycle - it is impossible to land correctly or really move anywhere. So yes, my foot is dorsiflexed when it needs to be.
Great Question: It starts with static movements into dynamic movements. Below is the warm-up routine my athlete start each day with. The squat sit (Part 3) is the most valuable for improving the type of mobility you are asking about. Warm-Up: ua-cam.com/play/PLDETP0bNOyECFNiXzniMQSBUEGRFoxS-E.html
I don't know what "My knee locks" means. In your question what is at play is your hip flexer muscle complex not your knee. Begin with this realization.
Your taking me back! The last time I ran a 100m was in high school more than 15 yrs ago. 10.77 was my best. I never got that many opportunities as I was more of a long jump, 200/400m guy. I was always explosive off the start and then the taller guys got me - ie. (My high school 40m time was 4.35). Fastest high school athlete I have trained to date in the 100m is 10.39 (electric)!
When i sprint my knees dont go straigt forward but cross each other a little bit do you have any tips for this (sorry for my bad english im from Holland)
Great question. There are a few things that could be the cause. Most likely it is a combination of dysfunctions. Too much counter rotation could be causing your hips to and core to move and not stay square and straight forward, therefore your arms and legs try to fight this rotation to allow you to run straight. Most likely it is a lack of hip and hamstring strength. Weak hip abductor, adductors and flexors struggle to control your long and heavy limb through the cycle and then your concentric hamstring strength (as your leg moves forward) can't counter the lack of control. Strengthening these areas will help you gain control overtime. The first step is being aware and as you build strength continuing to practice new form and movement while running (You may feel like your running and ridding a horse the first few times you try not to cross your legs). Focus on core strength and sprint posture. Towel hamstring (link below) is a good concentric hamstring exercise. And in a few weeks I will upload Banded Hip and Groin: the 2 best exercises to correct this type of running dysfunction. Keep an eye out for those, best of luck! Towel Hamstring: ua-cam.com/video/8l3HR7vpdh0/v-deo.html Banded Toe March: ua-cam.com/video/pgO1Y7xJxbU/v-deo.html
Simple speed coach thank you so much for your answer i respect it so much that you put so much effort in helping other people with sport💪🏽❤ your videos helped me so much with my technique 23 december i have a 60m indoor event i will tell you how it went💪🏽🔥🔥🔥🔥
Thank you for the kind words! I am happy to help. Please help us continue to grow and reach more people like you by sharing our content with anyone and everyone. Best of luck in the 60m! I look forward to the results.
Eli, great question. See below for a links. Also, checkout www.simplespeedcoach.com in a few weeks to purchase our 5 Day Speed Program. Thanks! Banded High Knee Butt Kicks: ua-cam.com/video/-J6x0VZ9C6U/v-deo.html Heel to Butt High Knees: ua-cam.com/video/b3Ybx46sLB0/v-deo.html Unassisted Scrapes: ua-cam.com/video/uE6ITeEzdkI/v-deo.html Checkout this playlist for more: Speed Training Playlist: ua-cam.com/play/PLDETP0bNOyEAlxyY7R-9Ir5WJBMeZQ6_W.html
Of course! The goal is to improve your sprint mechanics during training sessions, so when you are on the field or court you have built great habits to improve your speed and athleticism.
No dumb questions. The movement of arms when sprinting allows you to transition force from your arms into the ground. Your arms actually tempo your legs, so the faster your arms move (within reason and efficient movement) the more explosive you should be. I think you will find this video (linked below) about arm movement during sprinting very useful. Thanks for the comment! ua-cam.com/video/eNDyaSA5ziU/v-deo.html
Video is full speed at 20 sec. - 25 sec. - Me on the treadmill. The video is in slow motion to break down the mechanics. Many other videos on our channel are at full speed, feel free to check them out!
Hey coach!! I’m trying to get my 40 yard dash time down and i recorded myself, the thing is i know i’m doing something wrong, but i just don’t know exactly what i’m doing wrong. What do you recommend i do ??
Good question, hard to say without watching you run. Check out the videos below for 40 Start technique. I also offer online consulting and video analysis for a fee on my website: www.simplespeedcoach.com/book-now 40 Stance: ua-cam.com/video/DPIMutzDdZc/v-deo.html 40 Start: ua-cam.com/video/kNSzFlqLo4U/v-deo.html Best of Luck!
Man you got a perfect form. What is your best time in the 100m sprint? Could you have been a bit high at the hips like an inch higher? Your elbows could come up further back? I am nitpicking your form is so good.
@@maunerlacayo4944 Yes, only in high school. I was a 10.9 sec. guy in the 100m and 21.8 in the 200m - nothing crazy fast. I was faster in the 40 yd. dash for football - 4.36 sec.
Sprinting is the most complex human movement, but hopefully the video helps break it down for you! Check out some of our other videos to help you work on sprint posture, speed and movement!
Judah, appreciate the comment. Agreed, the hip flexors are the main drivers out of a strong sprint posture. Listen carefully at your marked time - hamstring muscles move your KNEE into full flexion (knee bent, calf to hamstring) - picture shown. Thanks for watching and engaging!
Feel your hamstring engage when you lift (drive) your leg in front of yourself and bend your knee at the same time, you will understand what I am describing in the video. The hamstring concentrically engages as the knee moves up and forward from behind, then eccentrically engages and the foot moves down back towards the ground.
@@SimpleSpeedCoach At the moment of knee drive, the hamstrings aren't lifting the knee. Just because the muscle is engaged doesn't necessarily mean it's doing that. It's actually pulling the foot to the butt during that moment. Not driving the knee. However, during extension and pulling the leg back to the ground, the hamstrings indeed play a major rule (or at least they should, but most beginners drive down with the quadriceps and fail to engage the hamstrings).
@@judahdsouza9196 Right, I agree. We are saying the same thing. I have not once said the hamstrings drive the knee and I completely understand muscle engagement vs. action. The step you have pointed out in the video is discussing the recovery leg action where the hamstrings 'pull the foot toward the butt' moving the knee into flexion (bent). The hip flexors are driving the knee forward at the same time, like I stated in my first comment. Listen again to what I am saying in the video, "hamstrings move your knee into full flexion", not HIP into full flexion (this step is only talking about the recovery leg action). You are confusing hip flexion and knee flexion. The hip flexors drive the knee up and forward into hip flexion and the hamstrings move the knee into flexion (bent knee).
Thanks for your comment! A 90 degree elbow is a misconception taught by far too many coaches. An elbow locked at 90 degrees creates tension throughout the arm and into the shoulders (wasting energy and decreasing sprint efficiency). The elbow is along for the ride. The origin of the motion is from the shoulder. A whipping motion of the lower arm helps to create increased force production for the opposite leg. Remember it is about efficiency and not perfection (maximizing force production while relaxing). Watch some of the best sprinters in the world, you will notice their arms open well past 90 degrees, often times up to 135 degrees. Don’t get caught up in the pocket to cheek movement! I invite you to watch Step 8 of this video or the following link is my belief when teaching correct arm mechanics while sprinting. Best of luck! ua-cam.com/video/eNDyaSA5ziU/v-deo.html
What if I am already used to keeping my arms at 90 degrees and never passing my pocket. It has come natural for me? Should I try changing it? I feel effortless in my arms and only working my shoulders while naturally keeping my arms at 90 degrees.
I would never change something that is creating proper force and maintaining efficiency. However, this depends on the age of the athlete. If they are young, let's say under the age of 18, it may be worth relearning a more efficient and powerful movement. This may be initially frustrating and even feel wrong, but relearning any movement takes time and persistence. Just because you have always been doing something one way, doesn't mean that it is correct. And just because a new movement initially feels weird, doesn't mean that in the end it won't be more powerful. We can all strive to improve ourselves, no matter the age. Ultimately it is up to the individual to create the habit that suits them best. My goal as a coach is to help guide them in the right direction.
A couple things I see that this guy could improve are 1. His arms: his elbows should be going higher on the back swing and not pass so far past the torso on the forward swing; and 2. His heel is hitting his butt behind him and this prevents his knees from going higher and also creates a braking effect with the downward and forward heel motion; his heels should be hitting the butt right underneath, this will drive his knees higher.
Thanks for the comment Nick. I'm obviously going to disagree. 1. Arms: The elbow is passing through the torso so we can steal gravity and add a whipping motion as the arm moves backwards - helping the opposite leg to put more force in the ground. Also, the arm moving farther back would be wasted motion - slowing down the tempo. What you seem to be talking about is the elbow stopping at the torso and moving as far backwards as possible: this is a huge misconception - seems fast, but you miss out on the opportunity to steal gravity and provide the whipping motion (See link). 2. You must not have watched the whole video to see Step 7 (4:03), you can clearly see my knee is in front, while my foot is under my butt (4:19). The motion of the knee is a dynamic drive forward allowing this foot to butt concept to happen. The knee drive/hip flexion is slightly below parallel in the video (there is no need to go any higher than this) - any higher and I will lose the slight anterior rotation of my hips and lean back creating the braking force you talk about. Also, if you watch where I land comparatively to my center of gravity you will notice I anticipate and hit the “sweet spot” - all my force is pushing back - propelling me forward. Link: Arm Action - ua-cam.com/video/eNDyaSA5ziU/v-deo.html
I was never very fast and my coaches were shit and only focused on improving the fast people, so now i just suck at running because they wouldnt help me
Thanks for the comment. I actually have really long legs and a short torso - so It may look like I am over-striding, but my stride is correct for my body type, recovery leg, mobility and hip flexion. I am also not quite at full speed (for the purpose of the video) so there is a little float down and not a full drive (anticipation). The break of the wrist is called spiraling - something most Elite athletes do naturally, but it can be learned. It helps to add more force from the shoulder whip into the ground. Watch almost any elite sprinter (Tyson Gay is 1 example) or elite athlete - they all spiral. Thanks again for the comment!
Thanks for your comment. I am always open to different opinions and am curious on what you would change? I invite you to check out some of the comment discussions below and to watch the link provided as I get more in depth on what I coach and cue when teaching arm action while sprinting. These cues derive from studying some of the best to ever do it, i.e. (Carl Lewis), training more than 3,000 athletes to improve sprint form and helping more than 200 of those athletes achieve state titles with this type of technique. Every athlete will have a different variation of arm action with their own quirks, but it should be efficient, powerful and fluid. Link: Arm Action - ua-cam.com/video/eNDyaSA5ziU/v-deo.html
Hey Speed Family! Learn improved Sprint Mechanics, become efficient and more explosive to hit new PR's! Boost that Share and Subscribe button!
Simple Speed Coach Good video, much appreciated. But, drink some water before you do a video. You keep swallowing forcefully after each sentence or thought bc your mouth seems dry. It's distracting. Other than that, keep up the good work. Your information helped me. 👍
You must have some crazy good headphones or my mic is too good. Thanks for the comment and tip, I will keep that in mind. Hard to take a drink mid video, when you talk for seven minutes straight. Glad the information helped!
Best video I've seen on sprinting, you deserve more followers!
Thanks, glad to help! Keep Sharing!
@@SimpleSpeedCoach Will do coach!
@@chadfranklin6771 Appreciate it!
Subs
I have watched your video from FRANCE. It's one of the greatest I've ever seen on this topic. I'm so thrilled to share it with my athletes friends and the young soccer referees that i coach. Thank you so much for this wonderful work and for sharing it all over the world ! Thibault
Awesome! Thanks for sharing and glad to have you on board!
I haven’t really sprinted since 2 years ago and I’m really out of shape for the track season... I went from 13.52 to 18.24! I hope this video helps!
Me too! Best of Luck!
Dang that’s alot of time. But I hope you gain more than losses here.
@@megamindvs2514 He will!
@@SimpleSpeedCoach I am fastest in my class but after quarantine I am slowest
@@khathijaabdullah7172
Time to get back to work! You can do it!
Nice video, good demonstrations, thanks for posting!
Thanks, appreciate it!
This video helped me so much with my recovery leg thanks👍🏽🔥
Glad to help!
thanks. this helps, was struggling to figure out what my track coach was saying the other day. gonna try some of these tips
Glad to help. Break it down into steps, work the drills and you will continue to improve!
I'm a senior in high school and I just got accepted to UCLA for track. I cant wait to practice with this!
Wow, congratulations! Happy to help, keep up the hard work!
What’s the best exercise or workout thing to make you run faster like sled pushes, resistance, plyometrics, interval training, hiit, sprinting itself and timing it, squats, hill sprints and more so if I do a short race with someone, I will win.
Great video! Exactly what I was looking for. I needed something more than just, “run fast!” Thanks for helping!
Music to my ears! Happy to break it down for you. Work the drills, practice and repetition, then get out there and break some PR’s!
That helped me so much thanks.
Happy to help!
Very helpful
Glad it helped!
great video!
Thanks!
Nice video man. Gonna try those tips out.
Thanks. They will help, you got it! Check out some other videos for more tips to "Bring Out Your Athlete"!
Wow, great video 👍🏻
Thanks, glad you like!
great vid, very helpful!
Thanks Matt! Glad to help!
Got it down precise science 👍👍
🏃 🏃♀️ 💨
I have to much back kick while running do you have any tips i struggle so long with this
During sprinting focus on getting your foot off the ground as fast as possible. So force in and out quickly. Maintain good sprint posture - hips neutral, tall torso with slight lean. Work to improve recovery leg mechanics. Once the foot leaves the ground the knee always moves upward and forward (knee drive - not swing). As the knee drives, the calf and hamstring meet under the hips. (you must have good hip, hamstring and quad mobility to make the cycle efficient). Here are some video links on a few things we discussed.
Posture - Wall Runs: ua-cam.com/video/VWeGJmHQOc8/v-deo.html
Plyometrics - Sprint Anticipations: ua-cam.com/video/rNExy7oCZQ0/v-deo.html
Plyometrics - Basic Plyometrics: ua-cam.com/video/h2V-i1OvORg/v-deo.html
Sprint Cycle - Assisted Cycle: ua-cam.com/video/Znfi-Uv_5Ls/v-deo.html
Sprint Cycle - Banded Heel to Butt: ua-cam.com/video/-J6x0VZ9C6U/v-deo.html
Sprint Cycle - Single Leg Bounds: ua-cam.com/video/I7ChaipZVM4/v-deo.html
@@SimpleSpeedCoach thank you so much for the good feedback💪🏽🔥
@@akuetexv1307 Thanks for the comment!
Great video Simple Speed Coach, when the front foot contacts the ground the ankle must be in a dorsiflexion or plantar flexion position ?
Thank you
Thanks George. Great question, I like to think of the foot movement as this: When the foot first leaves the ground (recovery leg moving forward) the foot is in full dorisflexion as it helps the 'hamstring to calf' motion of the recovery leg driving the knee forward. As the foot approaches the ground it moves more into a 'neutral' position. I want my athletes to anticipate their landing and land how and where they want to, (should) in this case. I teach 'Sprint Anticipations': ua-cam.com/video/rNExy7oCZQ0/v-deo.html. The goal is to pre-activate the muscles as the foot strikes and then plantar flex (extend) and push ourselves forward out of the ground. So, you can't land full dorsiflexion (you won't go anywhere), nor plantar flexion (you will jam your toe into the ground), but anticipate the ground moving from Dorsiflexion to Anticipation to Plantar Flexion as your upper body moves over your foot.
How do you recommend we practice this, should I record myself attempting the technique then fixing as I go, or are there warm ups for it?
Great question. I would start by recording yourself - don't try and change anything, just get a baseline of where you're at, what you do well and what you can improve. The best way to improve is to break sprinting down into segments and work on each aspect of sprinting with drills, ie. - posture, recovery leg, foot positioning, arms, etc. A link is below for most of these drills (I will continue to add new videos). After you begin to improve in these areas, incorporate 'form runs' - not full speed (80% ish / flat or on a incline) focusing on improving each aspect. Improving and focusing on a changing a little at a time, until it all comes together overtime. Remember, when you sprint full speed (100%), don't think, just do - you can have small checkpoints or cues, but that is it - react, don't control. Whatever habits you have built - is what you have, if you overthink it - you will run slower.
Also, if you have the capabilities record yourself as much as possible and run on a treadmill (incline preferably - to help with knee drive, recovery leg and foot strike) in front of a mirror. Soon I will have programs for sale on my website (www.simplespeedcoach.com) to help with programming of these drills for speed and performance training.
Link: ua-cam.com/play/PLDETP0bNOyEAlxyY7R-9Ir5WJBMeZQ6_W.html
Good drills to start with in this playlist are Wall Sprints / Banded Heel to Butt High Knee / Banded Toe March / Anticipations / Unassisted Scrapes / Violent A Skips
You are great
Appreciate it, Hanamant.
This is awesome
Thanks Richard. Glad you liked it! We will be publishing another 150+ videos over the next year. Enjoy!
hello coach can you help me !! when sprinting we should concentrate on recovery leg (pulling heel to but )...or just focus on front side movement on produce force !!
They are one in the same. You must have a good (efficient) recovery leg to have good front side mechanics to create force. Your recovery leg should drive the ankle through the knee to get to proper hip flexion (knee drive) and that will give you the extra time to put force into the ground with intent and purpose.
@@SimpleSpeedCoach thanks so much coach ❤ so we focus on that recovery leg for a good front side mechanics!!
@@sidalibourenane5377 You got it, No Problem!
Nice job
Thanks! Be sure to Check out the rest of our videos!
What are stretches I could do to get my heels to move up more because I am not getting full range of motion when I run
Loaded question, but great question. I assuming you are talking about the recovery leg action as the heel moves towards the butt in the knee drive. I will do my best to keep it simple. There is more than just mobility going on here. It teaching yourself the dynamic motion of the knee drive (not swing), plyometric response off the ground, concentric and explosive hamstring strength and posture (neutral hips held by core strength). After that then we can discuss mobility. I work all standard hip girdle stretches: hip flexor, glute medius, glute, hamstring and especially your standard quad stretch. The “bretzel” is a great stretch for most of these. Another beneficial movement would be a deep squat hold everyday for alap working off a heel lift. Hope this helps!
Simple drill to work this motion: ua-cam.com/video/Xp5EcM71JCo/v-deo.html
so when we say "pumping the arms"; we talking about violently put force when arm going forward, and being relaxed when arm going backward? I'm doing the opposite (put more force when the arm going backward; imagining punch someone behind me with my elbow ).But somehow my arm swing looks weird, elbows are 90 degree at the front and at the back. But I saw elite running with elbow more acute at front and 90 degree at back
I actually never say 'pumping the arms'. It's more about putting violent force into the ground as the arm moves backward - timed with the landing of the foot. The arms will open more than 90 degrees as stated in the video and the motion comes from the shoulder as the arm whips force into the ground and the elbow opens. I would suggest watching Tip 8 again and check out all my tips in the video below.
Arm Action: ua-cam.com/video/eNDyaSA5ziU/v-deo.html
Great stuff. Would you possibly be interested in analyzing my sprint form? I’m looking to break 11 this year in the 100. You could even make a video for UA-cam breaking down my form. Thanks coach!
Sounds like you have a great goal, I would love to help! Send me a video of you sprinting (preferably from the side, front if you have it) to simplespeedcoach@gmail.com and I will see what I can do. FYI, the higher the quality video the more I will be able to analyze. I look forward to it.
Simple Speed Coach appreciate it so much! Just sent in my videos. Would love to see an analysis on UA-cam if you’d be interested in doing on it just sharing your advice with me! Thanks a lot coach I appreciate the help!
Great! I will check them out and try and get something going in the next few days.
@@SimpleSpeedCoach can I send my sprinting video too?I'm still a newbie
@@04jpalfa29 Yes.
Sir, When i'm pushing it at my top speed i feel lack of balance and rhythm in my legs . How should i fix this ?
You need to include lower leg strength and balance training (foot, calf and anterior tib.) into your programing along with your sprint training and other strength training. Get comfortable on the ball of our foot and improve your sequencing of movement (Drills). Check out some of our other videos for ideas! Thanks for the question!
Speed Training Playlist: ua-cam.com/play/PLDETP0bNOyEAlxyY7R-9Ir5WJBMeZQ6_W.html
@@SimpleSpeedCoach thanks a ton sir
@@theoriginalrudeboy2916 No Problem!
My coach says my problem with sprinting is that my feet are to long on the ground do you have any tips for shorter ground contacts and how to put a lot of force in these short contacts?
Any plyometric type exercise. I utilize 'Sprint Anticipations' with my athletes so they understand ground contact time and force.
Sprint Anticipations: ua-cam.com/video/rNExy7oCZQ0/v-deo.html
Single Leg Bounds: ua-cam.com/video/I7ChaipZVM4/v-deo.html
Plyometrics: ua-cam.com/video/h2V-i1OvORg/v-deo.html
:20
If I’m not mistaken is that Heath middle school. If that’s the case where can I go to your headquarters to learn to improve my speed. Thanks
Michael, your right! Nice to meet you. I have been located in Greeley, CO the last 11 years. I work at the hospital, NCMC in the Sports Medicine Department. Google Acceleration Sports Training - all the contact info is there.
Your foot wasn’t Dorsi flexed? This is key for the leg motion as I’ve been taught?
2:52 My foot is dorsiflexed after it completes the plantar flexion, (extension) through the ground behind my center of gravity, pushing me forward. My knee then drives forward (recovery leg) as my heel moves toward my butt - the foot then moves into dorsiflexion. As my foot (in front) moves towards the ground, the ankle moves into a neutral position preparing to anticipate the ground as explained in the video. Dorsiflexion is key for the recovery leg movement and in preparation for ground contact. However, you cannot land in dorsiflexion and actually sprint, the foot anticipates and then explodes into the ground (plyometric contact) trying to minimize heel collapse. If you still think it is possible to sprint with a foot in dorsiflexion through the whole cycle, try pulling your tow towards your shin the whole cycle - it is impossible to land correctly or really move anywhere.
So yes, my foot is dorsiflexed when it needs to be.
How can I increase flexibility to get my heel up to my butt? It seems like when it comes up, my knee 'locks' around 80 degrees. Thanks!
Great Question: It starts with static movements into dynamic movements. Below is the warm-up routine my athlete start each day with. The squat sit (Part 3) is the most valuable for improving the type of mobility you are asking about.
Warm-Up: ua-cam.com/play/PLDETP0bNOyECFNiXzniMQSBUEGRFoxS-E.html
@@SimpleSpeedCoach Thank You very much! Your videos are informative and get to the point!
@@Ev-eq8zn Glad to Help!
I don't know what "My knee locks" means. In your question what is at play is your hip flexer muscle complex not your knee. Begin with this realization.
What's your best 100 m time?
Your taking me back! The last time I ran a 100m was in high school more than 15 yrs ago. 10.77 was my best. I never got that many opportunities as I was more of a long jump, 200/400m guy. I was always explosive off the start and then the taller guys got me - ie. (My high school 40m time was 4.35). Fastest high school athlete I have trained to date in the 100m is 10.39 (electric)!
When i sprint my knees dont go straigt forward but cross each other a little bit do you have any tips for this (sorry for my bad english im from Holland)
Great question. There are a few things that could be the cause. Most likely it is a combination of dysfunctions. Too much counter rotation could be causing your hips to and core to move and not stay square and straight forward, therefore your arms and legs try to fight this rotation to allow you to run straight. Most likely it is a lack of hip and hamstring strength. Weak hip abductor, adductors and flexors struggle to control your long and heavy limb through the cycle and then your concentric hamstring strength (as your leg moves forward) can't counter the lack of control. Strengthening these areas will help you gain control overtime. The first step is being aware and as you build strength continuing to practice new form and movement while running (You may feel like your running and ridding a horse the first few times you try not to cross your legs). Focus on core strength and sprint posture. Towel hamstring (link below) is a good concentric hamstring exercise. And in a few weeks I will upload Banded Hip and Groin: the 2 best exercises to correct this type of running dysfunction. Keep an eye out for those, best of luck!
Towel Hamstring: ua-cam.com/video/8l3HR7vpdh0/v-deo.html
Banded Toe March: ua-cam.com/video/pgO1Y7xJxbU/v-deo.html
Simple speed coach thank you so much for your answer i respect it so much that you put so much effort in helping other people with sport💪🏽❤ your videos helped me so much with my technique 23 december i have a 60m indoor event i will tell you how it went💪🏽🔥🔥🔥🔥
Thank you for the kind words! I am happy to help. Please help us continue to grow and reach more people like you by sharing our content with anyone and everyone. Best of luck in the 60m! I look forward to the results.
how do you learn how to 'anticipate'?
Great question! Check out this video link to learn how to anticipate.
Sprint Anticipations: ua-cam.com/video/rNExy7oCZQ0/v-deo.html
What are drills you can do to improve your cycle?
Eli, great question. See below for a links. Also, checkout www.simplespeedcoach.com in a few weeks to purchase our 5 Day Speed Program. Thanks!
Banded High Knee Butt Kicks: ua-cam.com/video/-J6x0VZ9C6U/v-deo.html
Heel to Butt High Knees: ua-cam.com/video/b3Ybx46sLB0/v-deo.html
Unassisted Scrapes: ua-cam.com/video/uE6ITeEzdkI/v-deo.html
Checkout this playlist for more:
Speed Training Playlist: ua-cam.com/play/PLDETP0bNOyEAlxyY7R-9Ir5WJBMeZQ6_W.html
Couple more:
Towel Hamstring: ua-cam.com/video/8l3HR7vpdh0/v-deo.html
Box Sprint: ua-cam.com/video/4kXst-3U0Ng/v-deo.html
can I use this technique for athletics too?
Of course! The goal is to improve your sprint mechanics during training sessions, so when you are on the field or court you have built great habits to improve your speed and athleticism.
thx :)
BEST BEST BEST
Thanks Zo!
what was your 40 time?
In college it my best was Hand Time: 4.35 sec. | Electric to Electric: 4.51 sec. | Pro Day Time: 4.38 sec.
dumb question - but will moving arms so drastically tire you out quicker??
No dumb questions. The movement of arms when sprinting allows you to transition force from your arms into the ground. Your arms actually tempo your legs, so the faster your arms move (within reason and efficient movement) the more explosive you should be. I think you will find this video (linked below) about arm movement during sprinting very useful. Thanks for the comment!
ua-cam.com/video/eNDyaSA5ziU/v-deo.html
Can you show that video full speed
Video is full speed at 20 sec. - 25 sec. - Me on the treadmill. The video is in slow motion to break down the mechanics. Many other videos on our channel are at full speed, feel free to check them out!
Is there something specific you are looking for? Thanks again for the comment!
Can I send my sprinting video..my pb is 11.70..I think my technique is wrong
Sure, I can give you a quick review. However, from now on www.simplespeedcoach.com will have a section to pay for sprint analysis.
Hey coach!! I’m trying to get my 40 yard dash time down and i recorded myself, the thing is i know i’m doing something wrong, but i just don’t know exactly what i’m doing wrong. What do you recommend i do ??
Good question, hard to say without watching you run. Check out the videos below for 40 Start technique. I also offer online consulting and video analysis for a fee on my website: www.simplespeedcoach.com/book-now
40 Stance: ua-cam.com/video/DPIMutzDdZc/v-deo.html
40 Start: ua-cam.com/video/kNSzFlqLo4U/v-deo.html
Best of Luck!
Looking like a future android in action. Form is stone cold. :)
🤖🏃🔥💨
Man you got a perfect form. What is your best time in the 100m sprint? Could you have been a bit high at the hips like an inch higher? Your elbows could come up further back? I am nitpicking your form is so good.
Thanks, wasn't really a 100m guy, but in high school it was 10.9. Mechanics can always be better, you may be right on both!
How fast are you moving in this video?
Around 22 MPH, not quite max speed. My fastest at the age of 21 was 24 MPH. 12 years later and 22 MPH = not so bad!
That's pretty fast
I tried!
@@SimpleSpeedCoach Have you ever measure your speed in a track?
@@maunerlacayo4944 Yes, only in high school. I was a 10.9 sec. guy in the 100m and 21.8 in the 200m - nothing crazy fast. I was faster in the 40 yd. dash for football - 4.36 sec.
Thanks, just ran a 4.4 40yard after watching video
Awesome! Congrats!
Why not Naruto Run ? I mean it's a very underrated yet effective
This was a joke
Funny! If only it was that easy!
bruuuu this is more complicated than I thought 😭
Sprinting is the most complex human movement, but hopefully the video helps break it down for you! Check out some of our other videos to help you work on sprint posture, speed and movement!
4:18 your hamstrings do not drive the knee
Judah, appreciate the comment. Agreed, the hip flexors are the main drivers out of a strong sprint posture. Listen carefully at your marked time - hamstring muscles move your KNEE into full flexion (knee bent, calf to hamstring) - picture shown. Thanks for watching and engaging!
Feel your hamstring engage when you lift (drive) your leg in front of yourself and bend your knee at the same time, you will understand what I am describing in the video. The hamstring concentrically engages as the knee moves up and forward from behind, then eccentrically engages and the foot moves down back towards the ground.
@@SimpleSpeedCoach At the moment of knee drive, the hamstrings aren't lifting the knee. Just because the muscle is engaged doesn't necessarily mean it's doing that. It's actually pulling the foot to the butt during that moment. Not driving the knee. However, during extension and pulling the leg back to the ground, the hamstrings indeed play a major rule (or at least they should, but most beginners drive down with the quadriceps and fail to engage the hamstrings).
@@judahdsouza9196 Right, I agree. We are saying the same thing. I have not once said the hamstrings drive the knee and I completely understand muscle engagement vs. action. The step you have pointed out in the video is discussing the recovery leg action where the hamstrings 'pull the foot toward the butt' moving the knee into flexion (bent). The hip flexors are driving the knee forward at the same time, like I stated in my first comment. Listen again to what I am saying in the video, "hamstrings move your knee into full flexion", not HIP into full flexion (this step is only talking about the recovery leg action). You are confusing hip flexion and knee flexion. The hip flexors drive the knee up and forward into hip flexion and the hamstrings move the knee into flexion (bent knee).
Your arms are unable to maintain 90 degrees and is going far beyond the pocket.
Thanks for your comment! A 90 degree elbow is a misconception taught by far too many coaches. An elbow locked at 90 degrees creates tension throughout the arm and into the shoulders (wasting energy and decreasing sprint efficiency). The elbow is along for the ride. The origin of the motion is from the shoulder. A whipping motion of the lower arm helps to create increased force production for the opposite leg. Remember it is about efficiency and not perfection (maximizing force production while relaxing). Watch some of the best sprinters in the world, you will notice their arms open well past 90 degrees, often times up to 135 degrees. Don’t get caught up in the pocket to cheek movement! I invite you to watch Step 8 of this video or the following link is my belief when teaching correct arm mechanics while sprinting. Best of luck!
ua-cam.com/video/eNDyaSA5ziU/v-deo.html
Thanks for the prompt response coach.
What if I am already used to keeping my arms at 90 degrees and never passing my pocket. It has come natural for me? Should I try changing it? I feel effortless in my arms and only working my shoulders while naturally keeping my arms at 90 degrees.
I would never change something that is creating proper force and maintaining efficiency. However, this depends on the age of the athlete. If they are young, let's say under the age of 18, it may be worth relearning a more efficient and powerful movement. This may be initially frustrating and even feel wrong, but relearning any movement takes time and persistence. Just because you have always been doing something one way, doesn't mean that it is correct. And just because a new movement initially feels weird, doesn't mean that in the end it won't be more powerful. We can all strive to improve ourselves, no matter the age. Ultimately it is up to the individual to create the habit that suits them best. My goal as a coach is to help guide them in the right direction.
No problem!
A couple things I see that this guy could improve are 1. His arms: his elbows should be going higher on the back swing and not pass so far past the torso on the forward swing; and 2. His heel is hitting his butt behind him and this prevents his knees from going higher and also creates a braking effect with the downward and forward heel motion; his heels should be hitting the butt right underneath, this will drive his knees higher.
Thanks for the comment Nick. I'm obviously going to disagree. 1. Arms: The elbow is passing through the torso so we can steal gravity and add a whipping motion as the arm moves backwards - helping the opposite leg to put more force in the ground. Also, the arm moving farther back would be wasted motion - slowing down the tempo. What you seem to be talking about is the elbow stopping at the torso and moving as far backwards as possible: this is a huge misconception - seems fast, but you miss out on the opportunity to steal gravity and provide the whipping motion (See link). 2. You must not have watched the whole video to see Step 7 (4:03), you can clearly see my knee is in front, while my foot is under my butt (4:19). The motion of the knee is a dynamic drive forward allowing this foot to butt concept to happen. The knee drive/hip flexion is slightly below parallel in the video (there is no need to go any higher than this) - any higher and I will lose the slight anterior rotation of my hips and lean back creating the braking force you talk about. Also, if you watch where I land comparatively to my center of gravity you will notice I anticipate and hit the “sweet spot” - all my force is pushing back - propelling me forward.
Link: Arm Action - ua-cam.com/video/eNDyaSA5ziU/v-deo.html
I was never very fast and my coaches were shit and only focused on improving the fast people, so now i just suck at running because they wouldnt help me
I'm sorry to hear that. Hopefully this helps!
You overstride and your wrists are breaking which is not ok. Everything other is perfect.
Thanks for the comment. I actually have really long legs and a short torso - so It may look like I am over-striding, but my stride is correct for my body type, recovery leg, mobility and hip flexion. I am also not quite at full speed (for the purpose of the video) so there is a little float down and not a full drive (anticipation).
The break of the wrist is called spiraling - something most Elite athletes do naturally, but it can be learned. It helps to add more force from the shoulder whip into the ground. Watch almost any elite sprinter (Tyson Gay is 1 example) or elite athlete - they all spiral. Thanks again for the comment!
Your arm action is not so good
Thanks for your comment. I am always open to different opinions and am curious on what you would change? I invite you to check out some of the comment discussions below and to watch the link provided as I get more in depth on what I coach and cue when teaching arm action while sprinting.
These cues derive from studying some of the best to ever do it, i.e. (Carl Lewis), training more than 3,000 athletes to improve sprint form and helping more than 200 of those athletes achieve state titles with this type of technique. Every athlete will have a different variation of arm action with their own quirks, but it should be efficient, powerful and fluid.
Link: Arm Action - ua-cam.com/video/eNDyaSA5ziU/v-deo.html