Instantly Run Faster with the "Z" Technique
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- Опубліковано 9 лют 2023
- Transform your running technique and get faster using the 'Z' technique.
If you are currently using a 3 stroke movement than you are leaving a lot of speed on the track or the field. By switching to a 2 stroke movement, getting into the Z and using an active ground strike you will absolutely produce more force and run faster run faster.
Featured Olympic Athletes: Jeremy Dodson, Fred Kerley, Janay DeLoach Soukup
Olympic Coach: Karim Abdel Wahab
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Seeing these videos honestly helped me run faster. My friends used to run track in highschool and they were always way faster than me but I can kinda keep up now lol!
Heck yeah!
A
Will definitely try it out this new week
Great, let us know how it goes!
How did it go
How'd it go?
So how was it?
So did you became olympian?
I am just from athletics practice at school gonna try this now
great, how did it go?
@@OutperformOfficial better acceleration feels much more comfortable
@@Ericjr09i can't do this technique, how can i do it?
@@famigliaraimondo173he just showed you
@@famigliaraimondo173lol
Because of this channel I was able to do track.
That is inspiring to hear, honored to be able to help.
I would end up standing in the same spot
A lot of kids make fun of me for being non agile and slow, watching your videos has helped me fix that. Thank you.
That is great to hear you're getting faster. Here is a great quote to think about - Believe in yourself and there will come a day when others will have no choice but to believe with you
@@OutperformOfficial ❤️❤️❤️
These 2 strokes movement is perfectly applable if good speed work out well
Really great explanation. Z power! Thanks!
Glad it was helpful!
@@OutperformOfficialso if i understood i have to lift up my leg, make a z with foot and leg and immediately put it down instead of making the longests steps?
@@titanus261no, you keep the same stride, but with more vertical force applied.
@@Twowheelsandadream4 oh cool thk
I learned something new so I subscribed 👍
Awesome! Thank you!
Bro it worked. Nice.
Definitely trying this on Monday
I have track practice tomorrow so I will definitely try this
Nice, great way to explain it. The vertical explosiveness is something people don't realize, but when executed it ups your game big time.
Exactly!
As a sprint coach I’ve taught this for a while, since 2012. I usually like to use Justin Gatlin and Maurice Greene as good examples of technique. But in recent times I often refer to Su Bingtian to highlight starting technique. If I’m coaching a 400m specialist, it’s hard to go past Michael Johnson.
Your videos are amazing. Thank you for all your help
Thanks, you're very welcome!
This Works! Thanks so much
thank you, what an excellent video
Needed this
I'm a not that fast of a runner, gonna apply this technique and see
So which knee you blew out after all?
@@LongSack-jj1gs both, gonna apply for prosthetics now :D
Are u srs or this helped to run faster @@vibhuuu-bgmi7292
What you think about "negative foot speed before strike", i think this is the "game changer" what you think, are you doing some exercises for this?
I will try this
Those Pegasus shoes were the best ones they made
that makes a hell of alot of sense! Them coaches at these universities sitting there studying the way their team is running and came up with this brilliant idea. you just gotta sit back and study and be quiet. You should do a study on sha' carri Richardson and how she runs.
THANK YOU SO MUCH
You're welcome!
Good
That’s accurate if you don’t perform that Z you will feel like you’re spinning tires. Good coach..
Yes! Thank you!
Thanks 👍
Welcome 👍
Look at those quads
Got a question though, if you see noah lyles sprinting at top speed why does his leg extend fully in mid air and pull back underneath him?
All sprinters do that their hips might not raise as much as his but they all raise and they all pull back into the geound
The way my coach explains it is up but don’t like stomp the ground it’s more of sliceing instead of jabbing
Sounds like a good coach, you definitely don't want to stomp your way down the track.
Thx 😊
No problem 😊
Her muscles wow😮
Nice Content!
Thanks!
Nice
Thanks
Bro she don’t wanna be ther😂
Nice video ❤
Thanks
Some people use the Z movement, I've been using the QWOP movement
haha, how's that working out in real life?
the hard z helps
I wish I knew this when I was like 10
I have a track meet tomorrow I’m going to try this out!!!!
i have a track meet in two days, im really slow so can you tell me if it worked for you? did u go fast? thanks!
@@nyla442 itll work but its hard to just go and "try it" you need to keep doing it until ur body becomes use to it and you dont have to keep thinking about the right movement it becomes second nature
@@matheusaraujo2529 thank you!!
@@nyla442 how was it
@@myself50094 it was great! i trained myself for this technique, and i got second place!
Does 2 stroke movement or 3 stroke movement is good for 800 meters run
For strength training, what would be a reasonable weight target for someone to use for developing the "5x" downward force for stroke 2?
You can look up functional strength standards for the 100m to get a rough guide based on body weight. Keep in mind that it's not strength, it's power. So someone that can squat 400 pounds but isn't very explosive could produce less force than someone that can squat say 245 but is very quick. The key is functional strength and power that carries over to the track.
What are some exercises in the gym need you need for this
Plyos, explosive lifts like power cleans, hurdle hops etc.
I am going to teach my kids this technique. They are tall for their age. I sent them to a 200m race this weekend. They couldn’t keep up with other trained kids. After watching your videos, I checked their 200m race video in slow motion and saw they were over striding. Their front foot elongated and back foot in the air way up and taking too much time to hit. I am taking this as a challenge to train my kids as they are really interested in running. Is there any kid’s training videos?
That's fantastic to hear that you found our videos helpful in identifying the issue with your kids' running technique! While we don't have specific videos dedicated to kids' training, many of the techniques and principles we cover in our videos can be applied to children as well.
We do have a speed course that is geared towards younger athletes and beginner sprinters.
It's called 'Smarter Athletic Speed.' Ken Harnden (the instructor) designed the course specifically with younger athletes in mind that will really help to fix issues you mentioned like over-striding and ground contact.
Coach Harnden teaches the elements of sprinting technique (body position, foot contact, leg movements etc.) in an actionable way so they can start experiencing results quickly.
here is the link if you want to check it out outperformsports.com/product/smarter-athletic-speed/
Thank you so much for the info.
How Can i Train that striking down fast and not waiting for the foot to land
I thought you don't raise you knee when running but rather by applying the vertical force your knee will automatically come up
Definitely have to raise the knee, frontside mechanics is how you develop that power you apply to the track. Check out this video, should help: ua-cam.com/video/QdTuopJG8FE/v-deo.html
It’s different in sprinting specifically - in distance running it’s all about long term energy efficiency, not short term speed. When you sprint, you’re just trying to generate as much power as possible (which you can afford to do energy-wise because you’ll only be running for a matter of seconds), and driving from a high knee will allow you to exert more force into the ground. Any fatigue generated from this extra effort is unlikely to be the limiting factor over, say, 100 meters, and the extra boost of speed is well worth it.
Please make a video on how to run down a gym, reach the line and come back at a faster speed. I always do well until I have to reach the line then turn back
Thanks for the suggestion!
You need to work on both your power and speed endurance. Also deceleration. The key is to touch the baseline, push off with power and get back into your acceleration phase on the way back. Work on doing these as repeats, at 70%, down and back two or three times for a set. See how many sets you can do until you are completely gassed. The next session, ever so slightly put in more effort and try and do more than the session before, as in sets. Eventually then do the down and backs at 85%. Do progressive overload over a month or so. Guarantee you will improve. The day after session, work on plyometrics. One full day recovery after, before doing the running again. Then in your spare time, watch this coaches videos on acceleration and max velocity techniques. Film yourself and adjust to what this guy says. His content is on point. I assume you are basketball, so you never really get to max velocity. Concentrate on drive phase. Get the knee up to parallel, torso leaning closer to 45d and a flat not hunched back, and drive as hard as you can into the ground, with your toes flexed up towards your shins and ankles locked solid, and make contact either directly under your hips or slightly behind. Don't extend your shins past your knee at all, or your initial strides will be too long, losing you speed. Good luck, train hard! 👍
@@reddragon1572 crazy good advice thank you
I noticed coleman doesn't hit this bottom as other athletes he had a shorter recovery in the 100 i think and he won
Fast
Thanks for the tips..will try today..Z..then power down
Welcome, Good luck!
my ankle joint after me watching no you
Genuine question but won’t this shorten your stride?
When done correctly it won't. Unless you are over-striding (landing in front of center of mass) then is should help fix that problem.
Z power 🫡
wait CSU! go rams!!!
Just a few questions: who are u? And How many of your students are participating of which national team? Or have you participated once by your own or anyone of your athletes? Thanks for this interestening Video. Just want to figure out, where your expertise comes from and How succesful it is.
Coach Karim Abdel Wahab is a sprints and hurdles coach at the University of Georgia, do a quick search. If you follow NCAA track you'll probably remember the fastest ever indoor 400m by his athlete Christopher Williams this year.
Remember, running is not done in a straight line. Look at the slow motion guy running in the middle of the video. Running is done in a spiral 🌀 motion
I got knee pain just by watching it😂
Definitely shouldn't get knee pain from proper sprinting form
0:00
Hello outperform this technique can be used on the 200m and 400m bend or only in a straight line, please answer me quickly!
Yes for 200m, 400m the leg movement is going to be slightly different
Can we use this technique in 800 meter run from the very beginning ?
800 meters is going to be a bit different because it's a much longer effort vs a 100 or 200 meter race. Can definitely be incorporated in acceleration work and the concept of pushing down vs reaching with the stride applies.
Can you save videos on UA-cam shorts?
Ye like it
How can this be implemented whilst actually running? Does it come naturally through drills such as the A skip or is it something one has to mindfully do it in practise? Thanks
Yes, A skips, A runs, wall drills etc. will all help train the body and nervous system to perform this movement when sprinting. You can also use it as a cue during acceleration drills.
Thanks. I am asking for my 15yo daughter. Am I correct in saying that this Z technique is mostly done when leaving the blocks and done to a lesser degree when the athlete rises up?
Nice, also on top speed?
We're releasing a full video on top speed/max velocity next week, stay tuned...
Exercises to help improve this technique ?
Sprinting plyometrics, especially hurdle drills that work on the hip flexor. Check out the 4th tip in this video starting at 4:24 ua-cam.com/video/eL4kArsZ57I/v-deo.html
This is why those damn ostriches are so fast. They got 2 Zs.
Frontrunner for comment of the year! 🤣
I thought the 2-stroke movement was only for the start while the 3-stroke movement was for top-end speed. This is because you're pushing at the start, but you're pulling yourself down the track with your posterior chain during top speed.
Coach Karim likes to teach the 2 stroke for max velocity. Ultimately though every athlete is different so experiment with both and find out which works best for you.
😘😘😘😘😘😘
What about horizontal force?
In technical terms the generation of horizontal force from vertical force is called the "force vector angle." (the angle of vertical force you apply to the track).
So if your body angle is perfectly upright (no lean whatsoever) you wouldn't go anywhere. As the body angle shifts forward the vertical force now begins to propel you forward. That is why hitting proper angles like the 45 degree angle out of the blocks is so important.
The direction of the horizontal force is affected by your body's position and angle when your foot strikes the ground.
Force applied to the track + body angle and position results in horizontal force.
but the 2 stroke video is a drive phase and the 3 is for after the first 30ish meters?
This video and the 2 stroke movement is for upright sprinting
excellent thanks
so tell me is your legs acting more like a spring?
52 year old try hard 😅
Welcome, yes, like an active spring.
Hi
So what about extending your stride? Do you just not do that?
Longer strides should be a result of applying more force to the ground vs reaching
But that’s not what you leg does in max V. Am I wrong?
Yes, this technique is for upright sprinting or max velocity.
For most athletes this is only good at the starting because its not sustainable , It’s too much pressure on the hips so with that said in the middle of the race your knee won’t be able to stay high!
It has to, to allow for maximum power. If your knee stays low, you have less power and a shorter stride length, increasing ground contact time, producing a lower speed.
🦿🦿🦿💯💯
is this for top speed
or accelration form
This is for max velocity or 'upright' sprinting. I put that in quotes because there is always some degree of forward lean
Does this apply for distance running (5 KM+)? 🤔
Can we jog in this manner?
If you did it wouldn't really be jogging
Tytyty❤
Yw
Thanks, now I can run faster from the police
bro acting like he invented triple flexion
either way its a good video tho
Is the Z movement simply for the drive phase??
No, it's primarily a cue for upright sprinting, max velocity phase.
'Promosm' 🤭
Why it’s always the non athletic slow person who’s teaching to the fast athletes?
Like Glen Mills? Because they know how to make them faster. Age and a few extra pounds don't dull the sharpness of their insights.
Why does she look like she's being held hostage
🤣
Whatever, sprint technique has been sorted decades ago..
if you are born runner you dont need this it is already gifted to you
No one is born with great sprinting technique, just like no one is born with great shooting technique, batting technique etc. You might have been born with talent/potential but you have to develop it. Usain Bolt worked on his technique for 1000's of hours.
Yet if your muscles aren’t predominantly fast twitch, none of this matters.
Even if your physiology is biased towards slow twitch fibers you can absolutely get faster with proper technique.
Bro forgot about block position
Looks like coach ain't ran in a while...
Rubbish, these guys never ran before!
There is a reaching forward of the toe line driven by the momentum of the hip, knee and hamstrings coming off that pounce that he calls vertical force (but shows a 45degree footaction??) and is truly vertical with a slight forward toe reach giving it the stride action (side look) that must be accounted for in the running phase as well the drills and technique breakdowns!
When you understand the mechanics I’ve just explained you would do well to hold a high vertical trunk position with a slight forward lean and ....
Well youll have to work the rest out or subscribe to my channel as im just writing up my literature and putting videos together to upload soon enough.
Sprinting is a rotary motion, there are no "two strokes" movements.
Hard R……
Will definitely try it out this new week
Im planning today a sprint session,i will definitely try that
Did it work?