hey guys it's JP and today I'm gonna show you how I'll be analyzing the running form of one of my subscribers I've done these before but I know some of you have been asking me to do one on sprinting this might be interesting to watch as I analyze sprinters differently as the emphasis is more on power and speed the point of this video is to show you some of the things I look out for when analyzing people running at faster paces I'll discuss and explain why I look at certain parts of the running cycle so you can understand apply this knowledge to improve the way you run as well now let's get into analysis this is the clip we'll be looking at the first thing I always want to know is the context of the clip right now we would look at him as he runs the hundred meter in eleven point two seconds based on this I know I'll be more focused on looking at wasting through speed with less regard to efficiency now that I know what the focus is I'll start looking at his overall components of speed which are stride frequency and stride length this is based on the general equation speed equals strike frequency multiplied by stride length theoretically by increasing either of these factors this should lead to faster times first let's take a look at the first component which is stride frequency which is basically a separate meaning how many steps he takes in a minute during this clip he seems to be running out 240 steps per minute he takes steps to very quickly which is very important in sprinting however compared to top sprinters this is a bit slower let's use one of the greatest sprinters ever Usain Bolt who's known for his huge stride length but slightly slower step rate compared to other world-class sprinters bowl even has a higher step rate as he presents with a rate of 263 steps per minute halfway through the race during the 2017 London Championships another thing to note is that step rate is very spontaneous as top step rate of a sprinter an average step rate can be significant but this specific clip seems to show only midway through the clip so I can't analyze those different portions of the sprint anyway ways to improve this is through speed training which is focused on developing fast twitch muscles which is a fancy way of saying training to make your legs move faster as well as developing technique by analyzing running form which we will do later in the video next we will look at the second component which is stride length assuming that the step rate was on average 240 steps per minute during this 100-meter sprint the step length comes out to be 2 point 2 3 meters again this is definitely better than the average sprinter especially during a training session like this but to compare this to an elite sprinter this value is a little lower as well to understand the difference this time we will make the comparison again from Usain Bolt where he presents with a step length of 2.7 meters of course you seen what was the greatest sprinter out there and he is on a level of his own but I'm just showing the difference to give a good idea of the differences from top sprinters now how do you improve step length of course bolt has really long limbs but the thing that makes a big impact and is the differentiating factor is rate of force development basically what that means is working on the ability to exert a large amount of force in the shortest amount of time possible this is why targeted strength training is especially important for sprinters now let's look at his running form to see if there are any Peaks that can be made to help improve his ability to both take steps quickly as well as improve force output from the legs first we will take a look at the landing you can see here he presents with forefoot landing this is good as compared to mid foot and rear foot landing for foot landing allows for the quickest transition from foot landing to preparing to push off the ground next we will look at foot positioning relative to the center-of-mass contrary to popular belief I'm not looking for him to land right under his center of mass as that is pretty much impossible unless you are accelerating however I'm looking for him to land as close as possible to it this is important as the closer you land to it the faster you are able to take steps resulting in faster speeds in this case it is a good job with foot positioning as it seems to land close to the center-of-mass though this clip may make it look closer than it really is due to the camera angle now in these next few frames which I will slow down pay attention to the heel in the case of sprinting you don't typically want the heel to drop this does put a lot more strain on the calf muscles but this ultimately leads to the ability to take quicker steps in this case you can see that he does a good job of the heel not touching the ground as the foot goes back next we will stop at this stream right before push off we will place markers to see the range of leg movement from foot landing to push off initially it seems like this range is a little small but again this is due to the camera ankle he may be able to bring those hips back a little more before push off but honestly he has pretty good overall movement the reason for improving this backside movement is to really utilize those hip muscles to improve power as you push off the ground resulting in improved step length we will actually freeze the frame right here right after push off you can see that his knee fully straightens out I see some people focus on getting these to do this right after push off however this is something that should not be focused on especially in sprinting you can even see this would be the case in sprinters like bol as you can see that even right after push off you will notice that his knee stays slightly bent in the case of sprinting you don't really get much added power from straightening the knees all the way and plus it takes a little longer for the leg to come forward this might seem like a very minuscule detail but these things matter in these kind of races now we'll move on to looking the amount of vertical bounce he has you can see that he doesn't have much of it going on which is a good sign now you'll always have some bounce going on but too much of it may mean you are directing too much force upward than going forward again sprinters in general typically have the least amount of it compared to other distances as they run with the highest step rate and typically the higher the step rate the less bounce that is seen moving on to this frame we will take a look at the body what's important to look at during this frame is an upright trunk which he has as well as good alignment the body from the ankle to the head having the body out of alignment like forward trunk bending will actually make it harder to stabilize the core and will cause energy leakage as the foot pushes off the ground and you'll lose out on power next we will look at the arm swing specifically shoulder movement you can see that his shoulders move a lot compared to the long-distance runners I have recently analyzed this is because sprinters typically present with more arm swing one of the reasons why has to do with the increased speed and because you run faster more powers generated from the legs the offset the increase in angular forces produced from the legs the bigger arm swing is used to keep the body in a straight line now in this specific case another way to do this is to increase trunk rotation he presents with a pretty stiff trunk and maybe by slightly increasing rotation it should also help offset the angular forces from the legs as well finally we will look at the head he presented the head slightly forward throughout the running cycle how pi were during push off he presents with a neutral head position this is important especially during this frame as this helps stabilize the core better which minimizes the amount of energy leakage that occurs as the foot pushes off the ground just looking at this clip again maybe he can keep his head more in a neutral position throughout the entire cycle of course head movement is still required however the movement is more of a side-to-side motion and not going back and forth speaking of side-to-side movement looking at the front view the body is important to get a good and understanding of the way someone runs however that footage was not available and that's it for the quick analysis on one of my subscribers printing one thing to know is that this video just looks at form but honestly one of the most important parts of running is strength training especially with sprinting maybe I'll make a video that looks on that side of things for once in the future anyway I hope you guys enjoyed the video I'd love to hear your thoughts in the comment section below and as always thank you for watching