Usain Bolt Running Technique: How to Run Faster

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[@antoinepinnock1777]

I'm Jamaican and I've seen usain train in person and run in person... as well as asafa and yohan... the key to Jamaica sprinting is simple... it about understand pendulums, rotational inertia, torque, symmetric and flexible rather than trying to develop endless thick muscles for power; as well as core strength, abs and lower back are even more important than leg strength. Also please note, your legs are only as powerful as you are because the 2 work in tandem. Leg speed or leg turn over rate should be view as a fulcrum and double pendulum system that is able to take the optimal swings when the sprinter is out of his drive phase.

[@TheSprintProject_]

Thanks for sharing Antoine, crazy that you’ve been able to see him train in person.

[@antoinepinnock1777]

@@TheSprintProject_ with his high the emphasis was on increasing his overall join mobility and flexibility... so even in the gym rather than heavy lifting his program was more high intensity fast up and down reps, and on the after ever circuit of 5 or more drills he would get stretched and massaged by his physiotherapist

[@WM05]

what do you mean by rotational inertia and torque? how can I improve it ?

[@antoinepinnock1777]

@@WM05 so the concept is front side Mechanics vs back side Mechanics... typically in long distance or even 400 meters running people leg tend to be behind dem alot ... in the front side Mechanics that the Jamaicans use you should view your hip as the key pivot point ... you will have to understand the muscle groups involved in anterior pelvic tilt vs posterior pelvic tilt, understand how to get full mobility in your hips and understand that your abs or core muscles near you tummy are more important than your hamstrings when you are not in your drive phase ... in that way you should view your knees as a secondary pivot point ... such that as your leg that of the ground move forward and you drive your knees upwards, when your thigh is perpendicular to your torso the lower half of that same leg should be neatly tucked underneath your center of gravity instead of logging behind your butt... it's hard to explain but when you know it it's easy to see... rotational motion, torque and pivot point are terms that you can use to understand how a pendulum swings or how angular momentum is preserved or used... ultimately the key to running is understand how to take the most minimal number of steps possible with the most minimal contact time possible within each steps... so Jamaicas view sprinting as series of take offs and not just a series of landings and reaching with your toes

[@currymuncher18]

Simple? I lost you when you said pendulum

[@andylochan]

I didn’t know the lower back is that important for running 💪

[@TheSprintProject_]

Glad you learned something new, thanks for watching bro.

[@TheSprintProject_]

⛺ Sprint Bootcamp (Free) : www.thesprintproject.co/pl/2147621004 🤫 Sprint Cheat Codes (1,000+ athletes transformed): www.thesprintproject.co/cheat-codes

[@pln-ppcartemioabaca9792]

I love the way that he dances in 1:43 with the reporter looking so seriously

[@TheSprintProject_]

He knows how to have fun for sure

[@stevespyder]

You have a new subscriber. I am a 60 year old master athlete. Last year ran the 5th fastest indoor 100m in the world for age 55-59 group. As I get older I know that just pure strength is not enough. Have to train mind, body and soul. Also work your entire body as sprinting is a full body event. Mind needs to be rested to fire those neurons in proper timing. Your soul has to be in a balanced place to get into that perfect zone.

[@TheSprintProject_]

Welcome to the channel Steve! That's incredible to hear that you are competing at 60 years old and congrats on the 5th fastest time. The combination of full body training and mental training is actually one of the biggest reasons I became interested in sprinting and created the sprint project. Thanks for sharing your input!

[@darcebader2126]

At least I got the growing up in Jamaica part down

[@TheSprintProject_]

🔥🔥🔥

[@cheezyballs4631]

Same lol

[@jthegreat_6127]

Literally bro was yappin

[@FuckYoutube-wf1wh]

​@@jthegreat_6127🤡

[@DowntownOfTheFork]

I considered Bolt targeted hip flexors more than lower back unlike any other athletes

[@TheSprintProject_]

True, although a lot of sources already discuss hip flexor/ab training and unfortunately the lower back isn't talked about nearly enough.

[@AQdotCom]

the hip flexors produce torque in the opposite direction as all other muscles in the body. . they work opposite the glutes/hams/quads/calves (the leg pushing off the ground) and opposite the shoulder flexors/extensors. so, by raising the strength in them, you raise your torque balance. and with a higher torque balance, you can then use/contract all of your muscles near their max. they are the pace-setter for one's top end speed.

[@imarnavvv_]

a real great help for me, I'm training for my selections, and i feel dat dis gon boost my chances. Thank you!

[@michaelthomae8749]

One of my trainers told me secret number 5 as well 😊 Also there is an important phrase in one of Charlie Francis‘ books: Half time athletes bring half performance. Full time athletes bring full performance.

[@ZENOBlAmusic]

What about height above sea level- higher up there will be less oxygen so athletes of higher altitudes will perform much better at the Olympic Games!

[@ZENOBlAmusic]

Addendum, this specifically applies when a comparative analysis is made between the performance of determining which short term athletes will perform best at a competition in terms of their lung capacity,

[@tom3and3jerry5]

I have been looking for this kind of video. Thank you so much and you are replying to every comment like a sprinter

[@TheSprintProject_]

Thanks for watching, glad you enjoyed it!

[@michaelzzzzz7891]

Thanks for the last tip, very useful 👍

[@ADN64]

Keep making vids like these please we track people need this

[@TheSprintProject_]

Appreciate the support, I got a lot more coming.

[@allfiner]

Also remember that one of the reasons he spends so much time working on his core and lower back is because of his scoliosis, Before Coach Mills had him do that his injury frequency was insane

[@aniruddhahebli1909]

Hey thanks for telling this new info about running

[@a.h.8947]

Great video, learned important details

[@DrAnmolKumar]

Really appreciable work ❤️

[@TheSprintProject_]

Thanks Doc

[@badruddinbinabubakarkpm-gu8888]

Briliant Video. Congrats.

[@awesomeabhi4251]

Very informative video learned a lot from this🙏💯❤

[@TheSprintProject_]

Awesome glad to hear!

[@DowntownOfTheFork]

Yeaaaah sprint project is back!

[@TheSprintProject_]

Yessir!

[@janabora532]

This is a very help ful video

[@kinfunglilsc]

Thank you so much

[@reynaldogonzalez940]

To summarize; be genetically engineered like he is and then perfect your skill. He is quite literally the perfect body structure for running. 6’5 with extremely long legs, athletic asf, and fast twitch muscles. It’s literally just genetics and then perfecting those gifts.

[@goodbad-boy]

Su Bingtian has entered the chat

[@nnamdiezunu8976]

Don’t forget the super long Achilles

[@scintillam_dei]

Same way to have a beard like mine. Just exist, and let it grow. Excpet I look like ISIS, so my boss tells me to shave. So much for potential when there is no opportunity to express it. I'm so blessed to have a beard so thick and black. My face is more black than a black man's if he doesn't have a beard, when mine is several months old.

[@faitholateju6590]

Thank You For This!

[@TheSprintProject_]

No problem, thank you for watching!

[@tg__]

as someone who doesnt run this video will be very helpfull in my future

[@TheSprintProject_]

When you starting?

[@blueliam]

Number 5# is so great! Truly life changing! Very easy to do also, thank you!

[@tallikimanimusic7127]

Awsome video! Im a distance runner but I love watching sprinters

[@TheSprintProject_]

Thank you! how long are the distances you run?

[@Umesport0409]

@@TheSprintProject_ im also a distance runner i do the 1600, the 800, and the 4×800 which is considered distance where i am

[@davidsenay2811]

The stretching doesn't prevent injuries. Having good mobility and a proper warm up and adequate rest is what keeps you injured free and ensure not to create imbalances in the body such as tight hip flexors and weak glutes/hamstrings.

[@shirishap1446]

Thank you 🙏

[@kkomikz]

I just want to say thank you

[@kamuishortsgamer3728]

2:13 very correct. From my experience, it's extremely beneficial

[@passivedge]

lol dude u crack me up im live and was born in jamaica ... we just crave glory alot so we put ou alot to get it

[@ItsCharismaticFilms]

Awesome video!

[@TheSprintProject_]

Thanks bro

[@AtomisedMonkey3]

His actually helped a lot as I’m training to get better on my 100m sprint, I’m only 12 and my best is 14.19 which I thought was good and some other people did but I need to get better and I’m going to train hard. I’ll be born in Jamaica though first.

[@jaffersathick977]

waiting for part 2

[@MichelJosephCardin]

One of the reasons that those people that are raised in the same or similar places as Bolt run faster or efficient ; is that they used to as growing up; run in thin shoes on gravel like ground and they end up needing to adopt a damperring style; which in turn then configure their muscles and their motorring in fashion that transfers of forces are constant in their torquing of forward motion and I do remember explaining this to some of my friends as a child.

[@MichelJosephCardin]

I think that it is probably important to have the returning leg's against forces as so that it doesn't act at the same times as the driving one's weakest or other word lesser of levee that it would have; I would think that a delay would be best. In fact; I'm inclined to maybe see a possibility of a system where both legs could be on torque force for a short period of time where perhaps the ankle would be trained to ram at the end of the torquing leg's cycle; where directing the weight of the body where easing the new torquing leg and I might just retract most of this; as I just glanced at them and I'll return after studying it a bit and ane would also kind of think on why two legged animals that run fastest; why they do. Cheers. I hope I'm not offending anyone for putting my theories on here and please disregard them for now. I'm also thinking that maybe using the ankle twice; who knows; because we do have this style that we develop as growing up and that likely may not be as proficient as we'd like to think it to be.

[@MichelJosephCardin]

Upon viewing both the ostrich's live video that I captured with obs while at .25 speed and played back on vlc and same with bolt and others; it would seem to be apparent to me that although the legs of the ostrich are reverse in build of bending at the kneecap; they don't have the airtime and rather have an extended leg that is almost vertical; where when weight distributed upon it; seems to get a forced lifting affect onto the body and ends up cycling faster then gravity can return down because that it keeps the force needed which isn't a great amount to distribute when the aid of the next leg's picks up the complete weight; they also always have their leg straight at all times they are touching the ground; it's like going so fast that they need to stop themselves from their bodies dropping so low that the front leg won't be able to sustain the lift and having the leg having contact when it's almost vertical; redirects upwards and likely controls from going too fast where they would not manage to keep up with having their front leg extended in time. I'll be trying it tomorrow and looking like a moron but it'll be fun. I should film it for youtube. LOL Watch me go.

[@blackcat891]

Everyone else in the race: focusing* Usain Bolt:smiles*

[@scintillam_dei]

Experts make their work look easy. Like a hot woman who doesn't even have to do anything to be attractive to men.

[@lolicon.8711]

and he uses forefoot running

[@malebu1985]

Fith one helped so much

[@TheSprintProject_]

👌🏻👌🏻

[@venom6112]

Nice video

[@more1494]

I appreciate the meme😂

[@TheSprintProject_]

😎

[@balenciaga-85-official72]

Damn like the brows

[@Worldwood777]

I'm from India 🇮🇳 I like your videos 📹 ♥

[@TheSprintProject_]

Thanks for watching man!

[@khumokwezimashapa2245]

Lol the last tip 🤣🤣🤣

[@TheSprintProject_]

:D

[@TheLuvlykay]

Tip5 I'm dying bro

[@ZamiraC]

#5 ahaha I’m done that’s funny. Good day to be Jamaican huh (🇯🇲🇦🇬)

[@CosmicKingdom_official]

secret number 5 helped me the most... I went back in time to meet my grandfather in 1982 BC and now i'm here centuries later, born in Jamaica, I am now the subject of the video itself...

[@2sturdy317]

😹😹😹

[@akuotkuany3872]

i’m a hurdler, and i wanna get rlly fast for it, my pr is 15.6 as a sophomore and i want to bring it down to 14.3 when i graduate

[@memerworld3507]

Trick no 5 is the best 😂

[@TheSprintProject_]

yessir!

[@thejmelus]

LOL get a time machine move to Jamaica ❤😂😂😂

[@bui340]

Agree on elbows and stretching

[@TheSprintProject_]

Thanks for watching!

[@bui340]

How do I share my stretch-drawings? U have a mailadress?

[@TheSprintProject_]

@@bui340 send me an email at sculptedbycesar@gmail

[@Acer.ff90]

im jamaican thank u

[@vloggsswithshy]

the grow up in Jamaica took me for a sec lol..

[@surreal_feelins]

Obviously the best tip was to grow up in Jamaica lol I’m workin on that time machine

[@TheSprintProject_]

Let me know when it’s ready 🚀

[@surreal_feelins]

@@TheSprintProject_ bet lol

[@ayazkhan6764]

What gym exercises we have to do and how many times a week we have to do gym for sprinters

[@bobbyyranger150]

You gotta work more since your faster on boucnier trak

[@Gabe9412]

Him talking about Jamaica being a good place to be born because of the consistent weather: Me living in Minnesota: 👁👄👁

[@fairwind8676]

informative

[@TheSprintProject_]

Thanks!

[@ulysses8910]

I'm here to learn self-defense

[@ThePassionofSprinting]

🔥🔥

[@alijammoul9901]

1:09 Lol

[@cbrown5141]

Helps my grandson

[@yennotv8660]

Fun Fact: In this Olympic Games (2020) no one from Jamaica was in the 100m final

[@TheSprintProject_]

I know its wild

[@believetoachieve3533]

Great video! My question is exactly what are benefits to tuck the elbows in like bolt compared to gatlin?

[@TheSprintProject_]

By keeping the elbow tucked, rather than extended far from the body like Gatlin, he is able to swing the arm faster and maintain a higher leg turnover. Thanks for watching!

[@believetoachieve3533]

@@TheSprintProject_ There's a video where Carl Lewis explains (thumbs to the eye elbows to the sky or something like dat) but das impossible if u tuck in the elbows... also wouldn't it harm stride length as well?

[@TheSprintProject_]

@@believetoachieve3533 you can actually do thumb to the eye even better when you tuck it, in fact I talk about this concept in this video: kzbin.info/www/bejne/Y4nYfKJ-gdethM0

[@believetoachieve3533]

@@TheSprintProject_ Thanks a lot, I got one more very important question, I don't know why but while running at top speed I feel like it's impossible to do the B skip action, like I just attack the ground down, I don't pull my leg down and back with my glutes and hammies if that makes sense. You think das a bad thing?

[@TheSprintProject_]

@@believetoachieve3533 That depends on whether or not you are truly striking the ground or if you’re just letting your foot drop to the ground. If it’s just dropping to the ground I would address it immediately. I also struggled with this and in this video I discuss how I improved it: kzbin.info/www/bejne/qZ_UhYWEZpd0bLs

[@emmanuelbrown8685]

#5 is no problem

[@KevinToddMusic]

Instructions unclear, now stuck in the year 1955 and going to prom with my mom

[@TheSprintProject_]

uh-oh

[@arungandhi5612]

he has 9 gold medals

[@user-wt6cp7cg7h]

I did step 5 without doing step 5😼 I’m already Jamaican

[@TheSprintProject_]

Thats cheating

[@foodlofi]

No time machine but i can borrow my teleportation machine

[@TheSprintProject_]

Even better

[@SXLLXNBXE]

sprinted in -35 celsius a week ago. now its only -5👌jamaican dreams.

[@TheSprintProject_]

Same, I’m in NY and it’s currently snowing here

[@Nullnullnix86]

The last secret why it's a advantage to live in lower economy country's is they are most of time barefoot. No joke. The footstrange and health isn't to dismiss.

[@TheSprintProject_]

Yessirki

[@mcdallas19]

Hes pretty perfect. Its rare to be perfect in 2 areas for speed. Usain Bolt's the tallest runner super flexible and one of the strongest runners with great energy which gives him really quick steps to. So if bolt had perfect technique strength and height and still is great in all areas for speed than no wonder he ran 9.58. Gatlin's also special and he actually has 3 perfect advantages Justins almost the most flexible from hurdles and has the most energy and strength. Thats how Gatlin had 4.95 steps/sec x 2.57 m steps. Bolt had 2.81m steps x 4.54 steps/sec 9 ft strides. He’s 6ft 5 with the legs of a 7 ft guy. When you’re super flexible your stride is 2 ft longer than your height. You only have to be kind of tall and strong to beat bolts 9.58 if you have perfect energy, technique, and flexibility those matter the most Bolt is super strong and tall that works to. if your kind of strong and tall like 5'9 but almost the most flexible youll still have over 2.5m 8 ft strides and bench 160 with pretty perfect energy than 5.1 steps/sec x 2.5m strides are possible beating bolts best. All olympic runners take near 5 steps/sec except for Bolt and Bailey because their 6'5 so they are big enough to run sub 10s without insane flexibility and energy.

[@phanikumar6698]

lower back exercises🤩

[@TheSprintProject_]

yessir

[@jschmidley7059]

How about south US no Jamaica

[@Para11ax.]

"Print Secret 5"

[@ironbear8469]

Billy Mills, the only American to win the 10000 meters gold medal, had his brother chase him in a old beat up truck (war pony) on the Pine Ridge Indian Reservation.

[@Ben05866]

Do you know any exercises to increase fast twitch muscle fibres

[@TheSprintProject_]

That’s funny you ask because the video I’m recording tomorrow is about fast twitch muscle fibers haha. (Will make sure to answer your question properly there)

[@Ben05866]

You should also consider in that video about gene doping and how gene doping can alter your fibres into the one you desire.

[@TheSprintProject_]

@@Ben05866 thanks for the heads up, haven’t heard of it but I’ll look into that as well.

[@johnfulcher6596]

@Think3coach

[@Worldwood777]

I'm from India 🇮🇳 I like your videos 📹 ♥

[@vivekjeetsingh9549]

Should I run with cleats or shoes on grass surface and does track work

[@TheSprintProject_]

Use both grass and track

[@lagg_mann]

🇯🇲🇯🇲🇯🇲🇯🇲

[@prestonbanton2595]

My family’s actually Jamaican

[@v.l.ar.s3832]

I broken Usain bolt world record of 200 and 💯 m ok

[@v.l.ar.s3832]

MY name Vikram Singh

[@infinityggg]

@@v.l.ar.s3832 yeah defenetely...

[@long._nwen]

Ok, am moving ot Jaimaka

[@TheSprintProject_]

Asap

[@danielledreamlivework9875]

I love it!! But it wouldn't work for me... I'd been at the rum bar or eating jerk & festival.

[@willem646]

Kan jou tel me wat I need to in prove in this video I am 1st at the end of the rase

[@AngryElf424]

Us mortals

[@AshyShogunEdits]

I already live in a hot country, and it bein summer right now does NOT make this temperature any better. Im dieing over here.

[@dreamplayz7697]

isnt a lower back bad for you? i have it but like when i didnt i felt the same speed like well with the lower back i was able to run longer but just saying lower backs are bad

[@NajBTW]

Usain Bolt has scoliosis. He does more work on his lower back because of that so he has developed a strong core from a young age which has helped him in sprinting

[@paulinabetancourt3762]

Song name???

[@markemmanuelbuenaventura4126]

After I watch flash in justice league movie. I wonder if he is running well with a ballerina stance. And suddenly came across this video.

[@nuqleus5552]

Grow up in Jamaica should be first😁🤔🤔

[@TheSprintProject_]

Should it?

[@Mr-ep2qi]

Does he land on the mid foot?

[@TheSprintProject_]

Most guys, including him land about mid foot during top speed yes.

[@flipperflipperson2137]

step 1: have giraffe sized legs. step 2: run

[@TheSprintProject_]

Step 3: smile for the camera at the finish line

[@vidyashalamathsscience07]

I met ussain in real life

[@DinoRunner]

I understood the first 4 sprint secrets, but when it got to the final one: "Print Secret 5" you lost me

[@alexanderson4338]

But I don’t have a time machine :,(

[@gokuljaras1998]

Ram Ram

[@chancemusicyt]

so basically, dont live in texas.

[@marynassuna3792]

If u barely have any hair then ur faster already

[@abdullah.a.nahyan]

Usain Bolt doesn't rely on style; instead, like the US military relies on overwhelming firepower, he relies on overwhelming muscle power!

[@jmwolos6729]

I did the same thing as the thumbnail I got faster

[@rupeshkadam5544]

so Gatlin did everything wrong and still won Olympic silver!

[@krama4659]

Ill beat his record one day

[@TheSprintProject_]

Big goals