The Sience of 100m Speed

Track and Field Athletics Analysis and Education

[@KX5Kat]

If you want to train neuromuscular coordination, you simply have to sprint at maximum velocity as OFTEN as possible. Now, this might sound simple, but it isn't. The key is to BE AT MAXIMUM VELOCITY for AS LONG AS POSSIBLE and as OFTEN as possible. Let's say you decide to do 8 60m splits (at max velocity) during a session. Your 3rd split might be your fastest and after that, fatigue kicks in and you run the subsequent 5 splits slower. This way, you're training your neuromuscular system to run slower as your aerobic capacity can no longer sustain the intensity, so it starts drawing energy from muscle output. Muscle output is diminished, your foot spends more time on the ground and essentially train your brain to fire neurons to those muscles slower. Another way to put it is, if you're learning to play piano, it makes no sense to try and play the most difficult piece as fast as possible, you'll simply be teaching yourself to play mistakes quickly. You'll improve much quicker if you stick to playing within your ability. With sprinting, listen to your body and time every split and adjust your routine to the point that you're able to cover as much distance as possible, running at max velocity, this might very well mean you'd have to sprint at max velocity less frequently and over shorter distances.

[@limitbreaker_rb]

Very very helpful thank you. Any other tips because my goal is to get as fast as I humanly can

[@KX5Kat]

​@@limitbreaker_rb I think that's everyone's goal. I'd suggest reading up on Charlie Francis. One of the main things he talks about is bio-mechanics and adjusting your routine every few weeks to changes in your-biomechanics. This means recording yourself and studying the videos. Eg. do you notice your torso coming towards your knee, instead of your knee coming towards your torso during max velocity? This is a sign that your core needs strengthening. Another thing is NOT to waste time running between 60%-90% intensity. If you're looking to sprint as fast as possible, running at 80% intensity only trains your neuromuscular system to react slower (as your foot stays longer on the ground at slower speeds). If you're looking to train aerobic capacity (which you should) to sprint at your max speed for longer, run at 50% or lower intensity. If you're looking to increase top speed, sprint full out splits and time yourself. As soon as your splits start getting slower, stop. You're done for the day, any further sprinting is simply training yourself to run slow. Either go home or do sub 50% aerobic work/flexibility drills etc. for the rest of your session.

[@limitbreaker_rb]

@@KX5Kat I really really appreciate you

[@hquaze]

@@KX5Kat Hello, ur comment caught my attention. How would an aerobic training look like if I run at 50% of my max. speed? does it really work for the 100m dash? Do you have experience with that? I hope you are still active and will reply to this. Thanks for ur inputs btw.

[@MrNerd-ll9my]

KX5Kat Hey, do you have sources for all of this?

[@davelane4055]

I'd sure as hell would have loved and been honored to have coach Loren back in my day. hook em coach

[@wanwanwanwan]

thx mate for this information

[@shamarphillips9521]

I enjoy your vids could you guys analyze my running please?

[@xemtube]

Who else paused the video and tapped their toes for 10 seconds?

[@Deepak28262]

I feel like tickle make me who touches my leg

[@jenniferthegoat1960]

You should train fast twitch muscles doing jump squat, box jump and other explosive exercises

[@ekowandoh7580]

so how do i improve on my neuromascular strength?

[@Ryan-vx9lk]

The same way elite violinists managed to get dummy fast vibratos with their fingers. Its just like anything in life, it can be trained.

[@mayaventura7543]

Try sprinting the fastest you can at like 60 meters a few times a day. But NEVER overwork yourself, rest is key.

[@emilstorgaard9642]

Get stronger on compound lifts such as rows, chin ups, presses, squats, deadlifts as well as Olympic lifts such as clean & jerks. And of course by practicing max effort sprinting

[@jameswittmann1608]

So when I do the quick feet thing it does hurt my lower shins in the front and I’m trying to find out how to make it not hurt what should I do I know that I need to relax my other muscles I try to but it’s just really hard I need help and it still hurts

[@sagarbhai9599]

I want to sir running exasises please make video

[@jameswittmann1608]

I don’t know how to contract muscle groups it is very hard and how do I learn how to do that

[@stayontrack]

should distance runners also dorsiflex?

[@yahiabourraoui9186]

gg new subscribe for u man keep the great work

[@TheWayToWin]

thanks

[@elinskogstrom3163]

So by overstriding you are not taking full advatage of the stretch reflex? Do you have any tips on learning not to kick out the lower leg during the swing phase?

[@KX5Kat]

Had the same problem and what worked brilliantly was using wickets/mini hurdles. Many sprinters only use these to increase stride length, by setting them up as far apart as possible, that's fine, but they often end up overstriding. Try setting up the wickets very close, like 1.2m (will vary by athlete). Take a 6 step lead in and go through the wickets as fast as possible. Since they're so close together, you can't trail your leg without kicking one over and it encourages front-side mechanics. After you've run through the wickets, keep running for a few minutes with the same form you did with the wickets. Another drill is the quick-leg drill. Practice them slowly (they make a good warmup when done slowly).

[@elinskogstrom3163]

@@KX5Kat Thank you so much, i will definetely try this.

[@jameswittmann1608]

Pretend ur moving ur legs up and down and don’t think about horizontal force

[@theclassicrock8644]

Good advice

[@TheWayToWin]

thanks for watching!

[@joeljoannou2611]

You guys are the best keep up , I would also like to ask if u guys could analysis my running please

[@ruelmartin4023]

Great video 👌👍

[@TheWayToWin]

how are you Ruel?

[@ruelmartin4023]

@@TheWayToWin I'm alright, hbu

[@joeldiggekar8349]

So what is the daily daite for us

[@edwardclark2653]

The sprints and jumps occupy the speed-strength school of specialized track and field athletics. Athlete selection is based upon psychological and physiological factors within the athletic specialty speed-strength model.

[@TheWayToWin]

thank you for watching

[@heri10g57]

But how do u train all these ???

[@SunOmega]

I don't get one thing... should i dorsiflex even when im accellerating? Or i should dorsiflex only on flight phase?

[@TheWayToWin]

when you accelerate you put your feet on the ground dorsiflexed. When running at max velocity you dorsiflex to pre-activate the ankle, the foot hits the ground plantarflexed.

[@beres70]

Born fast.

[@siddeshamb2425]

Thanks a lot 👍😊 to this channel

[@olliemiller10]

I run 11.2, I have a bad neuromuscular coordination because my lower legs start to hurt after 2 seconds, how can I train this to be better and if so will this increase my 100m dramatically?

[@TheWayToWin]

The pain means that your CNS is not conditioned for this specific exercise. It is just an example to show the importance of speed work for sprinters. You can't run fast unless you run fast at the training.

[@olliemiller10]

@@TheWayToWin thank you for clarification, love the content :)

[@tevinhsu2149]

The Way to Win how can you excerise cns

[@wanwanwanwan]

which skills do you prefer??

[@TheWayToWin]

all of them

[@jameswittmann1608]

I don’t get it I tried the thing where you tap your feet as fast as you can and when I tried it it started to hurt my lower legs in the front where the shins are really bad and then I watch the video and it said that other muscles are trying to work at the same time so I try to only use the muscles necessary for me to do that and it just doesn’t work it’s still hurts bad right where my shins are and I don’t understand

[@-jore7581]

You have to get better coordination and strength in the muscles by your shins. The muscles are working against each other and are weak, resulting in the pain you are feeling.

[@jameswittmann1608]

- jore thanks 🙏🏽

[@jameswittmann1608]

- jore also what do u mean by cordination and how do I improve that

[@-jore7581]

@@jameswittmann1608 pretty much just your ability to control the muscles being fired. I have poor coordination in my calf, for example, so it's difficult for me to contract it without contracting muscles around it. Usually coordination is a byproduct of strength with specific muscle fibres, so to fix it I would just exercise the muscles in the lower leg and it will be easier to use your ankle and ultimately run faster.

[@-jore7581]

@@jameswittmann1608 that same principal applies to other things too, having good strength can teach your body to use more muscle fibres. Most people's body only allows them to use a certain number of muscle fibres at a time, but a strong athlete can use much more. This doesn't always directly translate though, you have to train your body to fire more fibres, at a faster rate, with more force.

[@swastikgrover3414]

So what kind of training can we do

[@TheWayToWin]

Sprinting with more intensity and less volume

[@swastikgrover3414]

Does running with a weighted sled help nuero muscular coordination?

[@TheWayToWin]

@@swastikgrover3414 any exercise develops it in one or another way. It depends on what you want to achieve. Sleds are good for the start but they won`t help you improve top-end speed.

[@swastikgrover3414]

Okay thank you, I’ll read abt Loren Seagrave

[@jameswittmann1608]

The Way to Win what does volume mean

[@ruelmartin4023]

3 in 1

[@waterflowzz]

Bruce lee already knew about this.

[@Zetsuke4]

Very nice

[@malikdammada7559]

Can you please make a workout for sprinting? My trainer isn't very helpful.

[@TheWayToWin]

Thank you for watching! We try to give general information.

[@apradd1140]

Change trainer.

[@apollo-4202]

Insert sad trainer noises

[@wanwanwanwan]

maybe you should change your coach 😉

[@jameswittmann1608]

The Way to Win u give all these information but we don’t know how to train them u need to make work out vids for Therese stuff

[@Karnex1]

Speed is trainable only to certain point. Genetics is everything. I am 10 years in track and I have never been fast, and no matter how much I trained I was never close to breaking 11.5 at 100m.

[@KX5Kat]

If genetics was "everything" then every sprinter would simply be wasting their time doing years of training. If you're training incorrectly you aren't going to improve.

[@cobwebbyargos6953]

It's a mixture of Gene's, training, and just having a healthy lifestyle too

[@deseanp93]

@@KX5Kat if it wasn't genetics there would be more of a variety racially in who the fastest sprinters in the world are

[@deseanp93]

@Some annoying person Don't be silly man, 80% is genetic

[@BreuckelensFinest]

@@deseanp93 Comedian Paul Mooney - "White men can't jump, they don't have to, they own the team!" Let that settle in for a while.

[@alnour039]

🤙😍

[@TheWayToWin]

Thanks

[@mindopotato3876]

Did you delete your way to win live account?

[@kigen6400]

Is it possible to run 40 mph?

[@TheWayToWin]

Greyhounds can run 40mph

[@kigen6400]

The Way to Win 😂😂. I mean't is it possible for HUMANS

[@mrpk646]

@@kigen6400 ummmm if greyhounds run 40; do you think a human would be able to?? lmaoooo. Humans can run about 28-30 mph maximum I believe.

[@cobwebbyargos6953]

@@TheWayToWin Theoretically humans could according to one study. But in practice, not really. You should check it out, just look up humans can run 40mph or something like that and articles on that study should pop up

[@riturajbasu1404]

@@cobwebbyargos6953 that's the maximum force our body can handle anything further would break the legs

[@xristosportokalis6157]

So if you sprint lots of reps of 80%max velocity isn't going to make you any faster at all?because if you lift in the gym lots of sets of 80% your max rep will go up a lot