Why Running On Your Toes is Killing Your Speed (and what to do instead).

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Dorsiflexion is one of the most important aspects of proper sprinting form and developing speed. It doesn't matter what the rest of the body is doing, if you don't have correct ground contact you won't sprint fast.
In this video you'll learn why running on your toes dramatically reduces speed. Coach Ken Harnden shares 3 problems that sprinters encounter when they run on their toes and why you should strike the ground with the ball of the foot. He also talks about some drills to perform to develop correct ground contact. Great sprinters 'move like athletes,' and athletes don't run on their toes.
Watch sprinting demonstrations by Olympians Warren Fraser and Cejhae Greene. Athlete insight section includes Cejhae talking about how he learned dorsiflexion and developed his sprinting technique.

[@thelegend9055]

Truly love your content guys, By far the best teaching channel for sprinters.

[@OutperformOfficial]

Thanks, appreciate it!

[@b-fitaccademyfoundation60]

X Pollination Productions could you send me your mail address please mate , I need to ask some questions

[@-clipz-]

God bless prayers in Jesus name we pray amen!

[@MLGRDR]

Seeing that slow motion clip made me realize that I need to start implementing dorsiflexion in my sprinting technique

[@-clipz-]

God bless prayers in Jesus name we pray amen!

[@jonjones8029]

In the UK track isn't popular or considered that cool. In the US its prioritised alot more and i can see why. Its such a perfect balance of discipline, self inflection and functionality.

[@KamisatoElias]

@Track Nation yep

[@JulianSirian]

As a guy from the UK, totally agree.

[@graffitiszn]

U.S. might make it more popular than the U.K but if you live hear you know it's over-shined by baseball, American football, and basketball

[@F1ll1nTh3Blanks]

Yeh often schools aren't interested, you gotta actually go to clubs. I had to research, by which point I was too old.

[@rodrigotkm8429]

One of the best ways to build growth hormones. Once you read about them, you realize how important it is. Even after "growing up" :V.

[@AnonW]

Always watch pro athletes that are similar size, proportions and dimensions as you, what works for Usain Bolt would certainly not work for Christian Coleman.

[@JamesBrown-hr5qs]

Yes!!!!!!!!!!!

[@F1ll1nTh3Blanks]

He does state this in the video. Towards the end.

[@rosanocavichioli4908]

Nice! I was anxious for new content. You guys are great. Tks and regards from Brazil

[@OutperformOfficial]

Thanks Rosano. More to come!

[@eddiestaffiemcelroy3207]

Thank you very much, very well done

[@MartianDust415]

0:23 imagine turning around for a sec then seeing this man running at you like that

[@OutperformOfficial]

HA!

[@shalaywilliams3106]

Really thought I needed to be literally running on my toes. I had the concept all wrong. Man.

[@aaronabraham6177]

You guys should post more often!

[@OutperformOfficial]

Now that things are starting to open up a bit we can start filming again so more posts will be on the way. Stay tuned!

[@jameswittmann1608]

@@OutperformOfficial YES

[@ezbean7812]

I think i might be the Fastest KZbinr.. kzbin.info/www/bejne/hKaug4prpJ2Hd7c

[@jameswittmann1608]

ez Bean that’s not u but ok

[@user-np8nc6yq6q]

(I'm sorry I'm Japanese and not good at English.) In Japan, many coaches had said "Land flat, which means land 'on your whole sole of feet' ." And as super slow movies prevailed and everyone became to know that heels didn't touch ground, coaches began to say "Flat landing is a sensational concept, we should try to land on the whole sole of feet but actually heels don't touch ground." Did the changes of illustration by coaches also happen in your country? Or everyone knows heels don't touch ground since before? As you know we East Asian people are accustomed to stuffs like sense and spirit(as seen in Bruce Lee movies), many sprinters have accepted that illustration easily. In that situation I and some sprinters have got curious whether Western sprinters also experienced confusions from such vague definitions.

[@-clipz-]

God bless prayers in Jesus name we pray amen!

[@KriegerIngarten]

わかりません、ごめんなさい

[@lkmens9281]

Don't stop this we can gain lot of good things

[@ninjapacquiao15]

More of these!

[@vanshjoshi8891]

Thx, your English is perfect and understandable. I saw many videos but thier English is too fast than I cannot catchup what they are saying. I am Indian and Studing in 9std. My speaking skills are good but my hearing skills in English is weak 😅

[@OutperformOfficial]

Thanks Vansh!

[@monsieurLDN]

Pathetic

[@amanpandey2836]

Sir plzz make some videos for middle distance and long distance runners please sir i love this channel and i and many of ur are waiting for such videos

[@OutperformOfficial]

Thanks Aman! Middle and long distance are definitely on the list for filming. Just waiting for restrictions/locations to start opening up. Hopefully we'll be able to film some distance running stuff in the next few months.

[@jameswittmann1608]

amazing

[@TheEternalTruth14]

Finally one who knows it correctly

[@russmurnen8992]

man, anyone know what Cejhae is wearing? Can't find it on Adidas' website

[@sarjeetkasana2188]

Sir I want to train by your academy so how can I join you pls

[@krishnaraj7583]

Sir, what are the drills for dorsiflexed sprinting and how many months it takes to sprint in dorsiflexed foot strike ?

[@AMARNATHPROPERTIES]

Nice tecqnique..I like your all video I am from India 🇮🇳

[@mishanya263]

Thank you very much🥰❤‍🔥🔥

[@OutperformOfficial]

You’re welcome 😊

[@mje8798]

The metacarpal joints and below (the feet) stay off the ground when sprinting in my opinion

[@PreetRaoliftss]

can you make video on tall running

[@LEOFADS]

Great video

[@OutperformOfficial]

Thanks!

[@manavsingh2872]

Wonderful

[@OutperformOfficial]

Thank you! Cheers!

[@JulianSirian]

Great video, as this isn't taught often enough. Don't suppose you can try to show us exercises that allow us to have a similar technique to Flo-jo? She seemed to get her thighs slightly in front of her, yet allow her to have her feet touch the ground below her, allow her to have most energy in stride with minimum effort (if you know what I mean). Thought I'd ask anyway;-)

[@-clipz-]

God bless prayers in Jesus name we pray amen!

[@dpasv]

To say nothing of the extensive period to fully dissipate negative vertical velocity subsequent to initial ground contact and leakage during amortization.

[@sebastianiglesias7559]

great video what I really want to know is that this running technique can be applied in soccer?

[@OutperformOfficial]

Yes, absolutely. There are a few other elements to soccer speed since it's a multi direction sport. If you're serious about seriously getting faster on the field check out kzbin.info/www/bejne/bKq9m5Zmg7yIe8U

[@godsofbattle604]

Speed increase workout plz sir

[@nicholasintrepidity5073]

More videos in running technique pls

[@OutperformOfficial]

Stay tuned, we'll be posting more in the coming weeks.

[@Niko-oj3tr]

Sir please suggest some basic drills for dorsiflexion

[@OutperformOfficial]

Here you go kzbin.info/www/bejne/i2Gtm5WDgrmCo9k Also performing depth drops and box jumps while focusing on the correct landing position helps to train the nervous system to dorsiflex kzbin.info/www/bejne/mX22c5KQo5WUra8

[@pineapplepizza4016]

After the ball of the foot lands on the ground does the heel make contact at all?

[@Munch1289]

No

[@lucas29476]

your starting music is the exact same as a KZbin advertisement (in the UK) and it was really confusing

[@OutperformOfficial]

It's ok Benjamin, I feel the same way every time I hear "Rock You Like a Hurricane" when I'm not at a Scorpions concert or an Air Show.

[@ptjww9455]

Can this technique be used on long distance running such as 10k or half-marathon, or does it make the risk of injury (calves, ankles...) too high?

[@OutperformOfficial]

While the foot strike for distance running is a bit different you still don't want to land on your toes. Dorsiflexion will help make you a more efficient runner.

[@erikrichardgregory]

Ok…several other sprint videos indicate sprints should be “front toe “ footstrikes basically. My question is whether this video is advocating for a perfectly “flat” foot strike or land on the front ball of your foot?

[@OutperformOfficial]

The foot should be flat however the actual ground contact is on the ball of the foot (where the spikes are).

[@erikrichardgregory]

X Pollination Productions many thx

[@mickeynoah6352]

I’m confused it looks like he’s running flat footed. I get what he’s saying and it makes sense. But I’m worried if I try to mimic that form I’d start running flat footed instead of the balls of the foot. I’ll try that wall exercise

[@OutperformOfficial]

The foot looks flat due to the dorsiflexion (which is what you want) but the actual contact point is on the ball of the foot (where the spikes are).

[@anthonyshelton2312]

For practice, don't worry about speed just concentrate on keeping your heels off the ground. You might also want to do supplemental calf strengthening exercises. You will improve over time.

[@alternativerocklover]

when do you dorsiflex the foot?

[@OutperformOfficial]

Instead of thinking about when (which should be every stride) the best approach is to develop dorsiflexion through drills so you train your body and nervous system to do it without thinking. All these drills are great to (when done correctly) to start developing dorsiflexion kzbin.info/www/bejne/i2Gtm5WDgrmCo9k

[@kten9005]

I am 18 i want to get into sprinting.....how can i?......plz answer..i am a former 100m skater,,...or sugges a playlist from scratch to pro.....there is no time limit for me............i can give i 7 years.....plz answer sir.

[@sickoandlunatic1238]

@K TEN i want to know too.

[@carsonnault5424]

Ask god

[@sarimgordon2666]

You can join an adult league and start looking into training resources like the pose method😊

[@kten9005]

u can also suggest me something to buy.

[@spaace.938]

I know I am late to this video, but it looks like the athlete is suffering from weak ankles and is collapsing the foot after the first few steps. This is a huge leak of power that could be fixed with stiff ankles and driving from your toes. Let me know your opinion, I love discussing track info, and am open to being proven wrong.

[@SurajSingh-gz6ow]

Sir hamstrings injury problem how to relief injury

[@tibarobert1172]

Ayush Singh rest

[@OutperformOfficial]

Check out our video on the cool down. Coach Karim talks about incorporating some backward movements to help prevent hamstring injuries.

[@SurajSingh-gz6ow]

Sir give me link

[@vanshjoshi8891]

Bro do warm up first. Thus happens as u r not doing proper stretching and warmup so. Spend about 20min in warmup and stretching. This will reduce the incidence of injury

[@schaefer1898]

Does the foot stiffly stay dorsiflexed for the whole race if done correctly?

[@OutperformOfficial]

Yes

[@schaefer1898]

@@OutperformOfficial Thank you! I'll definitely give it a try.

[@sujatapradhan9390]

Sir I am cross 100m in 11.23 but i think my running is not speed plz co-opporate me.

[@vlogzz2899]

Where are you from

[@alfenito]

??? I thought I totally understood the video, but then your example runner ran EVERY step on his toes ) except for the one frame that you stopped on). So, was he supposed to be an example of what NOT to do?

[@OutperformOfficial]

He's not running on his toes, he's landing on the ball of his foot, big difference. During the first phase of a sprint when the body angle is at 45° the foot contact will be higher on the foot however once you transition to max velocity/upright sprinting the foot should be flat - but still making contact on the ball of the foot (where the spikes are on sprinting shoes).

[@alfenito]

@@OutperformOfficial Except that he's NOT. Literally EVERY foot fall, except for the one you used stop action on, his toes touch first. I just watched it again twice.

[@OutperformOfficial]

@@alfenito Check out the beginning of the video, he's running on his toes in those shots, big difference. Of course if you still think he is running on his toes in the other demonstrations it's all good, take care!

[@osahenmwendaamenaghawon7453]

Is dorsiflexion a passiv thing or do I do it actively while sprinting

[@OutperformOfficial]

Initially it is an active movement. The goal is to train the body and the nervous system to eventually perform dorsiflexion without thinking about. This is accomplished through drills (i.e. a skips, b skips) and other various training methods.

[@osahenmwendaamenaghawon7453]

So you don't think about it while sprinting?

[@Korixon.]

@@osahenmwendaamenaghawon7453 yes u train using drills to help make your body do that without thinking

[@michaelthomae8749]

Usain Bolt showed perfect dorsiflexion in his world record all through the race. It looked like he was pulling the ground.

[@rogerstezeno333]

Push pull strike method

[@RoriquzDFlynn]

Sands! 👌🏾💯

[@jayedt8059]

I automatically sprint like this always😂

[@OutperformOfficial]

haha, you're all set then!

[@russmurnen8992]

I want his shirt

[@allisonpearson861]

The orange guy I try how he ran and I went for my Max speed 6.5 to 8.5

[@OutperformOfficial]

Great!

[@dvnnyy]

bro is from antigua?? love from the islands #sxm 🤝💯

[@OutperformOfficial]

Yes he is!

[@dvnnyy]

@X Pollination Productions thats love! #lovefromsxm 🙏🏼🙏🏼

[@vishalchaudhary2880]

What's ball of the foot ??

[@konstantinmihaylovich2061]

part of the foot after the toes

[@vishalchaudhary2880]

@@konstantinmihaylovich2061 thanks sir and before ur reply I already Google it ... Still many thanks a lot 👍

[@jameswittmann1608]

@@vishalchaudhary2880 why u ask den

[@hektor6766]

If you run on your toes with the hips forward, you pitch forward, running "ahead of yourself" which breaks your stride..

[@OutperformOfficial]

Like that explanation!

[@user-po4fv7wh8i]

Ani nic

[@atunmojadoxd3134]

No entiendo ni mrda de lo que dice pero awebo vamo a meterle nitro :3 Nice video c:

[@NajeebMaraqa]

grape jobe

[@369_trell7]

Sucks bc I have flat feet

[@gulchamansirat2340]

No one stands straight while running on their toes and the reason u do is cuz if u stand on an angle while running on ur toes u hit the ground faster and all the power goes to the right direction

[@OutperformOfficial]

Definitely don't want to run on your toes. Check out this video we posted for some more detail kzbin.info/www/bejne/mn-cpHaertqVicU hopefully that helps!

[@jeffreyanderson5106]

I think you are wrong with technology…. It must about striking the ground with a vault in mind. Flying down the track not pulling yourself along the track. The start differs as you must push to gain velocity and acceleration …. The drive faze is about bounding and flight ✈️ time … at 75 yards none of you athletes are increasing speed …. Punch the ground vault … pulling much less useful 🏃🏻

[@OutperformOfficial]

The technology is always right, it's the faze that's wrong. Are you sure all your base are belong to us?

[@jeffreyanderson5106]

@@OutperformOfficial …. ???

[@GuidetteExpert]

Thats waist of energy, I run much faster if I land with my toe and nobody puts their foot forward when they do so. As soon as I contact the ground I change leg without nonsense waist of energy on dorsiflexing and cycling the way your teaching in this video. It takes way longer to change legs with your technique than the toe technique.

[@user-fn7cb6yd6g]

How old are you and what's your timing