Avoid This Mistake To Sprint Faster & Prevent Injury!

[@ATHLETE.X]

Article: sprintingworkouts.com/blogs/training/foot-strike-in-sprinting

[@chickennuggets5549]

Jesus Christ wants to save you ❤ We must repent before it’s too late! God is calling you to come to Him. Today’s the day to pick up the phone! He loves you and wants to give you beautiful eternal life in heaven! But we can only have that through Jesus Christ. It’s your decision. Jesus is waiting for you to respond so He can save you! Accept Him as your Lord and Saviour and believe! And repent! You won’t regret it. He will satisfy you, He is everything our soul craves. Money, drugs, sleeping around, etc will never satisfy you. But God can 🙏 And He wants to! God bless you.

[@chuckdeuces911]

​@@chickennuggets5549 what does repent mean? Can I believe, be saved and always be saved? Then live however I please the rest of my life as long as I've accepted Jesus? Is the bible and the commandments and instructions Jesus and every prophet given important at all or should the bible really just be a few paragraphs to let me know how to accept salvation? Should I or could I just go to Calvary or Hillsong or T.D. Jakes or should I go more seventh day adventists who preach the bible and more strict means of being of God? What about Hebrew Roots or black Hebrew Israelites? Is that too serious, is that too much work? Most modern Christians say 'if you believe in any command God or Jesus gave you are actually sinning for lack of belief in Jesus' sacrifice for our salvation. So it's a sin to try not to sin and you're going to get hellfire but anyone who just believes once and never tries again is better off.' Is that the way to go or is taking the bible more seriously the way too go? What about the great bible dilemma of 1881 and the Catholic anti-reformation attempts? Codex Vaticanus and Sinaiaticus are both Codecies 'discovered' after the reformation but are claimed to have been lying around for 1000s of years and they just forgot about them and they are the entire basis of 99% of modern bibles. So is that trustworthy? There's a lot of questions out there because you can tell people to eat healthy food from Walmart and they could still be eating stuff with no value. You should at least guide us to where you believe we can get the best answers.

[@chickennuggets5549]

@@chuckdeuces911 Hello, I appreciate your honesty and willingness to learn! God bless you. So what does repent mean? It means to turn to Jesus Christ and ask for forgiveness while turning away from sin. Let’s say someone was addicted to smoking and they repented from it - as a result they quit smoking. Salvation is only through Jesus Christ and if His blood covers us. His blood washes away our sins and when we accept Jesus as our Lord and Saviour and believe in Him we are saved. However, if we accept Him then proceed to live like a devil doing drugs, alcohol, lust and sinning willfully while knowing it’s wrong, then this is a dangerous situation. Once saved always saved is not true. Romans 6:15 “What then? shall we sin, because we are not under the law, but under grace? God forbid”. We’re under grace but at the same time we have to flee from sin. 1 John 2:4 “He that saith, I know him, and keepeth not his commandments, is a liar, and the truth is not in him.” God will forgive you but we also have follow Him and make an effort. We’re not perfect yes, but at least try our best to put Him first.

[@chickennuggets5549]

@@chuckdeuces911 Oh and absolutely everything that Jesus says and commands is important. John 14:15 “If ye love me, keep my commandments.” Some may say obedience is lack of belief in His sacrifice but this is not true. Obeying Him is actually loving Him. We’re not saved of our works, only Jesus saves us. His blood cleans us. So yes, Jesus’s sacrifice is our salvation, but following Him is part of the Christian life. If we’re only following Him on Sundays at church then live in willful sin (partying getting drunk, getting laid, getting high) every other day of the week, then it’s like being a fake “lukewarm” Christian. Church is important 100%, but it’s how we also live, not just on Sundays.

[@lamrof]

You are compact and strong but why are you looking down all the way. Looking ahead helps you run with high hips. It seems you run with low hips. This will impede you from using your glutes fully.

[@4min-cs565]

I am 77 years old and can still run 100 meters in 19.5 seconds, even though I couldn't break 12 seconds in high school back in the early 1960s (actually 11 seconds for 100 yards). I used to run more like throwing a shot put, concerned only with the release at the end of the stroke. I also had my toes turned outward, precluding any ankle movement.I was breaking all of the rules. I now think of sprinting as trying to fling my body forward. Now I conceive of it more like throwing a baseball, which uses a snap of the wrist to get extra velocity. However, the baseball is the ground and my fingers are the ball of my foot. It is as though I want to fling the ground with my feet, although the ground stays fixed so my body gets flung. By flinging, I need to have my feet already going backwards to my body at ground speed when they hit the ground. I consciously try to fling my body with my ankles. Just some perspectives

[@bspoopyhead5453]

💚💚

[@someone17699]

Respect my man❤

[@alexdukorsky6502]

Well done and thanks for sharing.

[@abhishekminz3165]

Huge Respect sir 🙏❤

[@demonitIZed8732]

Imagine I’m 15 and faster than you😂

[@Fenix_fm1]

Your form has definitely changed from back in the day .. Continued success

[@ATHLETE.X]

Thanks Dwayne! Definitely a continuous work in progress.

[@jsal67]

That was the best sprinting breakdown I've ever watched!!!!

[@ATHLETE.X]

Really appreciate that 🤙🏽 thanks for watching!

[@chickennuggets5549]

Jesus Christ wants to save you ❤ We must repent before it’s too late! God is calling you to come to Him. Today’s the day to pick up the phone! He loves you and wants to give you beautiful eternal life in heaven! But we can only have that through Jesus Christ. It’s your decision. Jesus is waiting for you to respond so He can save you! Accept Him as your Lord and Saviour and believe! And repent! You won’t regret it. He will satisfy you, He is everything our soul craves. Money, drugs, sleeping around, etc will never satisfy you. But God can 🙏 And He wants to! God bless you.

[@tyroncharles3314]

It surely is

[@pavin1195]

Cody, I use to run a 3.6 30m fly, and after I started to focus on applying force into the ground vertically like you described here in this video, my 30m fly dropped to a 3.4 and my adductor is no longer having problems. Thank you for putting this information out for everyone, this is gold. I wish I knew about this earlier but I was able to figure it out with the help of my new coach.

[@Messup7654]

How did you do that I always land outside my body and brake

[@chickennuggets5549]

Jesus Christ wants to save you ❤ We must repent before it’s too late! God is calling you to come to Him. Today’s the day to pick up the phone! He loves you and wants to give you beautiful eternal life in heaven! But we can only have that through Jesus Christ. It’s your decision. Jesus is waiting for you to respond so He can save you! Accept Him as your Lord and Saviour and believe! And repent! You won’t regret it. He will satisfy you, He is everything our soul craves. Money, drugs, sleeping around, etc will never satisfy you. But God can 🙏 And He wants to! God bless you.

[@reddragon1572]

​@@Messup7654 you have to essentially force your leg to straighten as much as possible before ground contact and use your hip flexors to kind of pull that straightish leg down and back under the hips. Don't do the straight leg CLAW at the track though, as this puts strain on the hamstrings and will likely cause an injury. Watch all the elite in slow motion, plenty of vids on here. Study what they do as they pull their foot through after ground contact. On that turnover they extend at the knee once the foot passes the hips. Some straighten too much Infront of the knee though, and can cause overstriding. That's where practice and analysis Comes in, to see what works for you, as at the end of the day, everyone is different. But get those fundamentals correct first. That is where the power comes from. Good luck let me know how you get on 👍

[@Messup7654]

@@reddragon1572 I know the movements and mechanics i just can’t do it it’s like watching them jump and doing something complex it’s hard but maybe my hip flexor strain is a part of the problem even if I have strong hamstrings

[@reddragon1572]

@@Messup7654 get pulling trains with those hips then and see what happens

[@masterleon40]

passively waiting for the ground is one of my main issues and it's so hard not to overthink stuff about technique while knowing my limitations. great video!

[@ATHLETE.X]

Overthinking is definitely something I have struggled with myself. It’s gotten easier with time to sprint without worrying about anything and trying to be more sensing rather than thinking. When in doubt, try to just sprint naturally, and only be analytical between reps or sessions when reviewing film. As with any skill, sprinting from a feeling based perspective rather than a thought based approach will get easier.

[@Messup7654]

B skips and a skips cured me of that but you really have to do b skips the correct way

[@DiamondCarn]

THANK YOU CODY!! YOU LITERALLY SAVED MY LIFE. I am experiencing shin splits like never before because of the way my foot is landing on the ground. This video was so helpful, now I can fix this major issue I am dealing with. Thank you again.

[@Messup7654]

Strengthen your tibialis and rest when it gets bad

[@Leonidas-eu9bb]

Once again a great explanation. I totally agree! Negative foot velocity is key. We also have to keep in mind that the active down/backswing can only be as active and powerfull as the recovery legs forward swing! I also believe that forcing this movement can be counter productive at some point. At best it works reflexsive like there is a rubberband between the thighs bringing them together all the time. This is a special cue! 'bringing the thighs together and maintain posture'. It's basically the opposite of high knee and full extension.

[@anshubasak3494]

Hey bro can you explain this

[@Leonidas-eu9bb]

@@anshubasak3494 what exactly do you mean?

[@Messup7654]

@@Leonidas-eu9bbforcing the movement can be counterproductive what’s the purpose of drills then?

[@Leonidas-eu9bb]

​@@Messup7654 Of course we must do the movement (running) with intent. But the faster and more cyclical the movement the more it relies on reflexes. Yes drills should be done with intent to activate/strengthen the muscles. The better/stronger we get in those drill positions, the easier and smoother they become. Proper running/sprinting feels more effortless than forced running even at the same or faster speed.

[@jrblack364]

I have been teaching/coaching this technique for over 30 years. TY so much for this video.

[@SPen-fb5nw]

Hello Cody, my sister, Jeannette said you have your own channel. You are amazing! I didn’t know how exercise technology has changed so much. I went with Jeannette to Ventura College to see you in a track competition. You did very well some years ago. Just stopping by to say hello!

[@doudleyj4698]

That’s my biggest issue without noticing, thank you so much we needed that 🔥

[@ATHLETE.X]

Hope it helps bro!

[@gsschneck]

So that is the best video I have seen on this aspect of sprinting and I have watched many. Thank you.

[@matthewkaram9615]

Crazy. I was just thinking about something similar to this and working on it. Thanks for the extra confirmation 🤝

[@gregorysweeting2512]

Great presentation as usual Cody. Keep it up sir.💯👍👍👍

[@ATHLETE.X]

Thank you good sir!

[@totallyraw1313]

Hey Cody, how's it going? Are you wearing the Puma Evospeed Tokyo Future 4 or Future Faster in this video? If you've ever worn the Nike Maxfly or Adidas Prime SP2, how does the Evospeed compare?

[@embrik7425]

Thank you very much for this brilliant explanation and your content in general! Could you maybe do a video, where you name some exercises, which train these kind of movements? That would be awesome

[@pitbullgait]

3:56 if knee goes forward first, this is like all these sprinters with the Nike zoom bou ce spike. At that level it's afforded some progression within that paradigm but athlete still gets ankle issues eventually or later on groin injuries. Some athlete like an Fred Kerley or waybefore, Asafa Powell train this minute phase concurrently/perpetually since it's there body structure naturally bowed legs. This they could get that longer stride more minutely, over time compared to a prettier, seemingly ticghter stacking straight leg sprinter.

[@mayowaade879]

TOP upload. Thanks for sharing your knowledge!

[@mertholomy8414]

Really informative

[@lee4171]

Fascinating this, thanks mate.

[@AlteredState1123]

Such a cool topic. Great explanation. I think the trick would be getting yourself and others to feel this rather than think it as it is a complex system. In other words, to set up scenarios in which athletes would just fall into the pattern of movement.

[@brandonb7362]

What kind of drills can we do to help improve foot strike? I definitely am doing exactly what you said NOT to do which is allowing my foot to swing forward and passively wait for the foot to hit the ground. So what can we do to fix this?

[@Messup7654]

A skips and b skips work great for it but a big thing when doing b skips is to not flex your hip with a straight or extended leg that never happens when sprinting keep your knee 90 degrees and when doing the b skip kick the leg out straighten it while that leg is strikin the ground. So if you were to pause your leg would stay 90 degrees until it starts moving backwards into the ground to strike. There’s not much footage of people who do it correctly and most just kick the leg out nearly straight

[@Messup7654]

My foot would always slam into the ground and slow me down until I learned to strike and now it always lands under my hips and propels me the right way

[@Messup7654]

kzbin.info/www/bejne/epqYaaFplN6KkJo

[@Messup7654]

Yes because the foot is going backwards to land their not landing infront of the body and reaching

[@jusbusff9306]

I recommend doing staright lev bounds into b skips

[@doublea4466]

Great and informative video! I really appreciate your work, thx!

[@CrankyMonkey05]

Am sure there bunch of videos on this but I’ve been looking at sprinting technique videos for a while, n first time tho was explained this way👍 at least in my experience n videos I’ve seen. Thank you

[@SChome100]

Great analysis. Thanks for sharing!

[@CL-tv7pz]

Excellent explanation. Thank you.

[@СтефанЙорданов-с6з]

Calves, ankles and hamstrings should be trained very hard so that there is no imbalance. The secret is very simple, if you want to run fast after the first 10m just train your calves and hamstrings very hard, you might even stop training your quadriceps at first and you will see a stunning difference in your times, you won't even believe what you can do!

[@jasoncruisejr]

You think not working on the hamstring enough can cause injury?

[@SKsnr595]

Another nail hit right on the head👏🏾👏🏾

[@Jumpslady]

Ouch..

[@swastikgrover3414]

Great video explaining the physics. I’ve often thought why people say low heal recovery is better in acceleration. I believe there is some merit to it since many top level sprinters do it but not because of point A to point B reason. If anything it takes longer for the foot to recover if going low because the leg has more inertia to overcome. So why is low heel recovery effective? If someone shoots a bullet forward, they feel recoil backwards. I guess with LHR the “bullet” or your leg decelerates and maybe that pulls you forward. Idk just trying to understand why low heel recovery works for many top athletes

[@swastikgrover3414]

*decelerates and the end ROM when you’re eccentricly contracting your pushing muscles

[@Lamar_dagoat]

Awesome video, and thank you for exposing the video clearly

[@linyenchin6773]

Gold, good asessment.

[@citrused8571]

Thanks I just pulled my quad at track and I was running wrong. Hopefully this fixes things.

[@today-nl]

Thanks for the great video

[@joachim7]

Actively strike down and back thanks you

[@Messup7654]

How to do that tho when I sprint I can’t control my body I just sprint I can control acceleration because your actually thinking about it and doing it my foot always lands in front and brakes

[@baum_al_einen]

This was very helpful thank you

[@stuarthys9879]

Great explanation!

[@travwrestle]

Wow, super easy to understand. Had no idea.

[@LuciTulcea]

Thank you very much!

[@Idk-zt8fv]

Great video! Do you know any drills I could do to help with thus

[@andrewmartin1029]

Related issue evident from this after/before comparison - the more active (down-and-back) foot contacts show greater dorsiflexion, whereas your passive/overstriding contacts are far more "toey"

[@dhc21atyahoo]

Hey, thanks forr the insights ... what do you think about ankle stifness when running and how a collapsing ankle will transmit those forces to the knee and hip and back?

[@crispius351]

This video earned you a new sub :)

[@j-curvementality4639]

Bravo!!!!

[@jailanparker1046]

What's your best 100m time?

[@t.a.b.8376]

Great video!!

[@ahamilce]

Good information

[@themostinsane15]

This is good!!!!

[@minolta7i]

Cody...great stuff and very detailed info on sprinting techniques. However, I must ask you one question. As with most (if not almost all) videos showing sprinting techniques, your desired angle of view is always a perpendicular one. That is, we see the sprinter running ACROSS our field of view. Do you ever study sprinting form from the POSTERIOR view (i.e. where the runner is running away from the camera view)?

[@chickennuggets5549]

Jesus Christ wants to save you ❤ We must repent before it’s too late! God is calling you to come to Him. Today’s the day to pick up the phone! He loves you and wants to give you beautiful eternal life in heaven! But we can only have that through Jesus Christ. It’s your decision. Jesus is waiting for you to respond so He can save you! Accept Him as your Lord and Saviour and believe! And repent! You won’t regret it. He will satisfy you, He is everything our soul craves. Money, drugs, sleeping around, etc will never satisfy you. But God can 🙏 And He wants to! God bless you.

[@minolta7i]

@@chickennuggets5549 It's over...NO ONE CARES!!!!!!

[@huiyili9235]

Which spikes are you wearing here?

[@PalkaTV]

So will hill sprints improve this or it won't be as helpful? What exercise should one do to improve it?

[@Messup7654]

Hill sprints bounds and any drill where you make your feet land after you a skips dribbles

[@joachim7]

To me the foot just go down not backwards the body just catch up

[@stevewise1656]

Never heard sprinting mechanics explained like this before. Wish I knew this when I ran track.

[@alicivrilify]

Thanks. Good video. I always do this mistake and there is so much pressure on my ankle. Do you suggest running on toes? Some people told me to do so. I am trying, but difficult. The main problem I have is that the base of my foot fully contacts the ground. It hurts and slows me down.

[@linyenchin6773]

4:42 "striking" feels more like *flicking* as it is the end point of all your kinematic chains lashing out... It's no one inch punch but applying the same reasoning should make you "be water, my friend."

[@Asimmons27]

How would u advise I try to work on this any specific workouts

[@Messup7654]

kzbin.info/www/bejne/epqYaaFplN6KkJo a skips and dribbles aswell

[@jfitness432]

If your forward foot is landing directly under the center of gravity would this mean the down and back forces are happening?

[@MrStepho7]

Hey Cody, do we still need to think about that technique when doing tempo work? i.e. repeats of 400m?

[@AnthonyCollins-c7d]

I am a freestyle and Greco wrestler 71 years old been sprinting 12 months now, I am trying to get a fast 100 meters or as fast as I can 😮😮

[@PapaSeed]

Good job

[@abdulraziq98]

While sprints hamstring contracts during hip fexion and knee extension is this what cause hamsting injury?? Is this movement caused by habit of runner contracting or it happen naturally during movement?

[@DjSwivll]

Just seeing this video for the first time. What app or software are you using to draw, zoom in and out with? I coach jumpers and have been looking for something like this, but haven’t found one that I like yet. And thanks for the great break down / explanation

[@ATHLETE.X]

Thanks Ian. It’s Kinovea, it’s free to use on Windows. Not sure about apple.

[@DjSwivll]

@@ATHLETE.Xahh, I’ve known about that program but I’m on MacOS and they don’t have one for Mac. Thanks for letting me know

[@leonamadeusivkovic911]

What software do you use to analyze?

[@ATHLETE.X]

Kinovea

[@BlocBoyMo]

This is exactly how I tore my ACL, I didn’t think I’d find something to describe it

[@billlafleur6040]

I was wondering if you would consider coaching my son to develop proper technique?

[@Divalo]

my technique looks quite similar to the 2nd video any tips to fix that?

[@Messup7654]

kzbin.info/www/bejne/epqYaaFplN6KkJo doing b skips like this is major

[@linyenchin6773]

Did you drop the high heel deteiment yet? It's almost tapping your butt rather than stopping at knee height.

[@yintotheyang6433]

How do I fix this ?

[@robertmciver817]

Would anything change with this technique during a 400 meter or 800 meter race?

[@Asadovffhh]

400m yes

[@raaj966]

Active foot strike /dorsiflexion right under our hips /body ??

[@JoshuaAboagye]

Cues to actively run like this?

[@syomaromar-]

Hy Cody. When I post a clip of myself running in slow motion, everyone tells me that I am waiting for the ground to come to me instead of striking the ground. How do I solve this problem? I mean what exactly do I want to do to solve this problem? Does it affect the maximum speed?!

[@BIIIIIGMAN]

I got a silly question 🤦🏾‍♂️ Does the running technique have to be different when running 400m to lets say 100/200m?

[@yoelmorales208]

This video is good

[@R888ZZZZZ]

I cant sprint for 6 weeks now, my left upper hamstring in pain when i sit too long, can walk but cant sprint any tips to heal it faster?

[@Messup7654]

Thats most likely a strain how did it start how was the pain when it first started is it worse or better. Does hamstring movements cause pain like leg curls or stretching it?

[@R888ZZZZZ]

@@Messup7654 How long it takes to heal? I got this pain 6 weeks ago after hit pb in my speed work. I can leg curl without pain but cant sprint or drive too long, my left upper hams feel pain.

[@Messup7654]

@@R888ZZZZZis it still painful did it heal?

[@R888ZZZZZ]

@@Messup7654 still painful if i sit too long, but can sprint now.

[@Messup7654]

@@R888ZZZZZ you should watch some videos about hamstring strains it can tell you what your having and what you can do best to fix it. You may need strengthing and mobility if there’s still pain while you aren’t doing anything

[@jameswittmann1608]

When top speed u focus on going straight down

[@RonFoxall-i2j]

Holy fuck me this video just explained everything. I wondered why I kept straining muscles when sprinting.

[@Travski]

I know I’ma speedster because I was dusting people at the track meet with some big ass KDs

[@flynnff1236]

Nice video man. I’ve had shin splint for a few months now and I thought it could be my technique but it seems I’m doing it fine in that department. Will have to just deal with it I suppose. Ran 10.90 the other day as a 16 year old so I hope I don’t have to break my training schedule

[@elliotmyers9071]

Shin splints are from slapping your toes onto the ground by hinging your ankle. Try engaging your calf muscles more so that the impact is absorbed by a stiff ankle.

[@flynnff1236]

@@elliotmyers9071 thanks for the advice. Will work on this

[@antonyjose3294]

I'm from india... I have no coach.. I'm 41yr old.. now i reach my best time 10.80 ... Our master National game i got five gold medal.. no technic follow and analysis... Only for run ... Practice.. practice... Practice

[@blackneji1701]

So keep your feet under you?

[@jeffmax2941]

Do u pull it back

[@ATHLETE.X]

Sort of pull back through the air toward the ground, not so much once you’re already on the ground.

[@OkSear]

damn you're so fast

[@asdfsdf5035]

In case you see this, does this applies to jogging too?

[@ATHLETE.X]

I think the general concept applies. You want to match the ground speed under you with your foot, not crash forward and brake a lot at impact. When I jog I try to bring my heel down & back to the ground to have quiet steps, and then use my legs like a spring to bounce up off the ground . If you hear a scratching or scuffing sound, you’re probably braking. Also look at people jogging and you’ll see them crash forward and you’ll hear that sound. I think this leads to a lot of people having knee pain.

[@loganwhite3161]

🔥🔥🔥💨💣

[@broookberhanee]

do you have some drill that can help u not donthqt

[@warriors4life89]

❤🙏

[@johnmc6293]

Not buyin it. I don't think it's possible to push your foot forward into the ground when you're running. Why didn't he show someone doing it or demonstrate it himself? Because it's not a thing.

[@ATHLETE.X]

Are you suggesting that it is physically impossible for your foot to move forward relative to the ground as it impacts the ground?

[@johnmc6293]

@@ATHLETE.X I just watched a slow-motion video of a track athlete running the 200, 800 and 3,000 meters. And I was surprised to see how little difference there was between them in terms of the direction of the lower leg when the runner's foot hit the ground. Running the 200 the shin was pointed very slightly backwards and at the 800 and 3,000 meter distances the shin was vertical. The only time the shin was pointed slightly forward was when the runner was intentionally trying to slow down after crossing the finish line.

[@g.te.2130]

Pls wake up

[@OceanGale]

@@johnmc6293because these are completely different distances and in a way- disciplines. In a sprint you want to apply force the way he is explaining to actively accelerate. When you are contacting the ground in a longer distance your shin angle should be upright for more vertical force to be used.

[@OceanGale]

@@johnmc6293heel striking and over striding is incredibly common and that’s what he means when he says the foot is infront of you. It’s way more ground contact time and more distance for your center of mass to move over your foot which = slower.

[@MR.CLEAN777]

if u guys dont listen to him you will be sorry i promise u ive been doing this all season and ive just been injured

[@Jumpslady]

Take personal responsibility. Life happens, and this is quality content.