How to Run Faster (Training Your Feet & Ankles)

[@mooshethe4th745]

Ive been sprintig sense 8th grade and now im heading onto my senior year with major ankle pain thought to be tendinitis. Pain started the end of my freshman year. I used to feel crazy when i started to have sharp achy ankle/foot problems because i thought it was from my footwear. Whenever i look at the fotage of me running i could always see that ankle collapse. Ive always wondered if there was a correlation between my pain and how my ankle was striking the ground. Thank you for this confirmation. I have a ton of relief man. Im hoping to see part two so i can finally fix my broken body 😅

[@KX5Kat]

Within 6 weeks of doing eccentric pistol squats, while keeping the heel off the floor, I’ve smashed through a 2yr plateau of my sprint times.

[@donnybrooklads]

Cardiff is in Wales. You were close lol

[@sodopianos1412]

Oh the tease!

[@coachchriskorfist]

Part 2 is now up

[@sodopianos1412]

@@coachchriskorfist awesome! Thank you for your help through slow guy speed school. My son reached 20 mph last week! Been a journey. Will check video in a bit.

[@veritasjustice7878]

I noticed that with some of my athletes and reviewed it with the rest of the coaches. We “bro-scienced” our way through it by focusing of shin angles and stiff ankles in sled pushes and adding additional reactive ankle drills in warm up. Homework for some of the kids who struggled to maintain stiffness was single leg calf raises and bilateral rib raises. I’m intrigued by the big toe efficiency/inefficiency.

[@denisbeaulieu5600]

thank you

[@poilochio]

Great stuff

[@marioscicluna6057]

Part 2 pls 🙏

[@odp94aaa]

Coach Chris have you looked into the isomax device? An isometric tool to see the readout in pounds used in a bunch of different exercises including seated calf raise. Granted you can rig something up pretty easy using a crane scale, but to use overcoming isometrics especially for the feet with a way to see your force levels is game changer because you're right the foot/ankle strength is so important in athletics.

[@nattyswede]

This is interesting stuff about the starts... I'd describe it as a "power leak", rather than "pushing upward". Everybody´s shin angles are roughly the same, when they actually go to push from the ground, but it takes a longer time to get to the correct position and energy (and time) is wasted during that period. The step (or push) becomes "ineffective".

[@shaunflood5066]

ahhh you always do this!!! need part 2! Also why would someone fire you? sorry.

[@timothydavis2568]

Nice video, I wonder if body building style slow eccntric deep stretch calf raises are a useful tool, or if the focus should just be on plyo style exercses to increase tendon stiffness

[@Tayo39]

like everything in life, the answer is most likely doing both

[@calculus8219]

Electrical Muscular Stimulation of the foot and ankle region to help promote their maximal strength (Charlie Francis) ?

[@odp94aaa]

100%. Ems plus overcoming isometrics for the feet/calves

[@TheSpeedandPowerPath]

On the edge of my seat. Part 1: we've seen the foot/ankle complex is responsible for a large percentage of the transmitted force/transmitted force leaks in the running mechanics. (also robots!) Strengthening/stiffening the foot ankle complex to efficiently absorb and return the force generated by the body at ground contact, coupled with the correct shin angle, will help athletes accelerate more horizontally. Part 2: Plot Twist, Coach Korfist spends decades on improving speed and arrives where he began: squat, clean and bench more and this resolves itself. (+ calf raises for sweet bodybuilder calves) The end. Or is it?

[@doudleyJ]

The ankle is crucial, coming I be having great angle until one of my ankle collapses messed up my whole momentum

[@farlinax1234]

Oh come on - you need to have the prescription in the same video!

[@coryjoe23]

If you swim alot, and use flippers while swimming, in theory your ankles plantar flexion would increase. How do you think the increase of ankle flexion would affect sprinting. I've 'heard' that swimmers don't make good runners because their ankles are so 'loose'. I'm not sure if I believe that. My son swims alot, with flippers but our favorite sport is track(sprints and jumps). We don't want loose ankles from flippers if it's going to affect his natural talent negatively. So, could use of flippers create an unstable foot/ankle complex and negatively affect sprinting?

[@26Bibles]

Swimmers don’t make good runners because they don’t have any force to adapt to. Swimming isn’t going to effect anything in the ankle because how low the force is

[@nattyswede]

@@26Bibles - @coryjoe23 ´s point is that in flippers, force is created. At first glance, he may have a point.

[@26Bibles]

@@nattyswede well at second glance, the force is like 1/8th of sprinting, and is applied differently so it wouldn’t help sprinting or destroy it

[@nattyswede]

@@26Bibles - agree that the force is (much) less than sprinting. Applied differently, fair enough, but it is an ankle rocking movement. Is it "the best" way of training the foot for sprinting? No. But I am sure the movement isn´t "destroying" the running gait. Just like playing basketball isn't detrimental to long jump even if the movements are exactly alike.

[@26Bibles]

@@nattyswede agree I don’t think it will “loosen” like this guy is worried about at all, that theirs a different reason swimmers won’t be good at running lol

[@sergekamga4512]

Where are the drills

[@coachchriskorfist]

Just posted part 2

[@mistermyself1128]

Less bodyweight to get faster inly works if you have excess non muscle/bone weight. Muscle is the only tissue that moves you. It needs bone to do it. Organs can't be reduced. You're running out of material. Water and fat are about it. That's why a 240# Megatron ran a 4.3 and he was slower at 190# The increase in weight was muscle. Look at the fastest people ever. None of them are thin. Thin doesn't make speed.

[@JesusChrist2000BC]

Noah Lyles is pretty skinny