I've been getting faster & faster using a whole array of different methods to squeese out that little bit more pace, at a cost. Eventually, without forcing, my mind just pushed me more & more towards dorsiflexion throughout the leg cycle. Its energy efficient for sure, but takes time to fully get used to... some days it would just feel mechanical & I'd revert back to plantiflex on the butt side, & dorsi on the front & then only feel the urge to dorsi throughout maybe the following wk... My mind is now fully accepts dorsiflexion throughout the cycle more frequently & I've achieved that violently fast sprint more consistently. .. & then the muscle on the left quad right up against the groin ripped as it tore. All that progress. Gonna b a while till I'm back up & running.
@@coachwelly Thanks for replying. I was doing no strengthening exercises, nothing to guard against any sort of injury, no stretching, not even basic plyos. Just been doing long runs with 40m × 15 rep sprints between the jogs. My knees have also started to feel the strain because these routines r performed on tarr. I'm an MMA fighter but I've been away from that for 3 months, so that was the last time I stretched & did core strengthening & everything else that goes with MMA training. I love candy, chips, I've got a fast metabolism so I don't put on weight. That poor diet is largely responsible for these muscular breakdowns. I know all the nutritional needs for the intensity of my training but wat can I say, I got that sweet tooth
@@coachwelly Yep, surprised it took this long to rip. It's frusrating, cos I was jus starting to get fluent with the dorsiflexion. With plantaflexion the buttkicks don't stretch the groin area that much, dorsiflexion however seems to require more flexibility because of the stretch reflex. I'm right foot dominant so there's more flexibility there than in the left
Micheal Wellington besides dorsiflexion, do u think u could figure out my problem? My coach says when I run I “collapse”...would u maybe know what’s wrong?
Mid distance (800) they are technically still sprinters. They to do not want their foot to be pointer flexed, but dorsi flexed so that their foot lands flat, allowing them to push through the ground. Does that make sense?
Is there “some” plantar-flexion when the ball of our feet reach to the ground ? If yes then how can I improve my timing with that because I have some problems with early plantar-flexion and my ankle is flexible like a noodle after my knees went down from the 90° posture :’( Thank you coach 😅
There should not be. You must keep your foot dorsi flexed to allow you to push through the ground. Strengthen your ankles, to allow that to not happen. Jump rope, bunny hops, etc, all while keeping a tight ankle.
i have been playing soccer since i was 7 still do and i always run with my toes down, but i also have always been the fastest one. But now i am dealing with knee injuries... for a while now. Could this be the reason ?
Thanks for the video. Should it feel like you are pulling your leg with your foot on the ground? A bit like when you ride a step? So that it feels like you wipe your foot on the ground while the foot is dorsiflexed? Is that the way I should run for a long distance?
It's more of pushing for your foot to the ground, and it's a striking, not wiping your foot. Distance should run the same, just with not as much force as a. Sprinter..... Unless it's time to sprint
Hi on your lecture 3 lesson 1 on developing speed for all ages you said “because your foot is getting under your hip it’s slowing them down” can you please explain that a bit more. And how can I improve my dorsiflexion? And how can I improve my speed?
If the foot doesn't get back under the hips it's slowing them down. If the lands in front of the body it is equivalent to pushing a brake in a car. She. The foot gets back under the body you are pushing off the track which is like pushing the gas in the car. Make sense? You can help your dorsi by jump roping, a drill called ankling, which is on the drill video, and even walking with your toe up, trying purposefully to land on the ball of your foot. Make sense? For speed, better your sprint mechanics, better your acceleration, and sprint. 50-150m Max velocity. Does all of this make sense?
@@coachwelly I am a taller sprinter compared to my agemates so I just want to know how I can use my massive stride to my advantage whilst also maintaining a stable cadence. I just want a brief explanation on body posture for tall athletes.
hey coach ive got a 400 tomorrow. My PR is a 53 but I have been told I run on my toes or plantarflexed. Should I consciously dorsiflex my feet whenrunning an will this make me faster?
Yes. Planter flexion slows you down...like putting your foot on a brake. Dorsii flexed foot will allow you to push the ground instead of simply landing on it.
Hi, I've recorded myself running and saw that I am not overstriding but got conscious about dorsiflexion. My feet are not pointing but Im not "actively" dorsiflexing but I land midfoot. Question, should I actively dorsiflex? Like, do I need to feel my big toe pushing up my shoes? Cos I tried that and it felt weird.
Not necessarily. For the most part at those distances, some 5K runners run flat on their feet, and others run heel toe. Once sprinting begins to toe is dorsi-flexed.
Emily Morinaga there are many drills you can to not only strengthen, but work on that. Pipe drills - holding pipe over head and performing sprint drills (A's, Striking A's, Cycling, etc). Wall strikes - standing against the wall and striking leg like when in max velocity. Hurdle mobility drills - single leg and marching over the sides or in between. In all of these drills focus on keeping your hips tall. Practice this correctly often and it will help your hip height remain tall.
@@coachwelly so just to clarify, this includes the first three steps of the race ? Also , does the more I dorsiflex, the more I sprint faster or does dorsiflextion have a limit on speed. Also should I actively think about dorsiflexion or should I train it to become more passive. I am sorry for the many questions.
@@ahmedhesham9976 it's okay, ask as many questions as you like. The Doris flex happens as long as you are sprinting. Yes you can train it. When ever you perform drills or form runs where you velocity isn't very high, practice for so flexing you feet. When you land attempt to land flat, not on your heel but flat. This will allow you to get in the habit dorsi flexion. Does that answer your question?
Do you know some exercises that can improve your dorsiflex foot during sprint? I try to improve this and i think about doing dorsiflex foots during training but when i make strides on full speed my foots arent't dorsiflex enough. How improve that?
Yes and no. There are always those athletes that don't know their athletes until the are trained to be. Then you have others that are natural and all the coach has to do is better what they do naturally. Does that make sense?
People are born with varying ratios of fast-twitch muscle fibers to slow-twitch muscle fibers. Someone born with a higher ratio of slow twitch muscle fibers is naturally better suited for endurance running.
My coach told me to have my foot in planter flexion when under my butt and in dorsi flexion when my knees are high, so I focused on that and now I have tendinite in my achilles tendon... He also said that I don't exploit my strides and that I should run with my feet not my legs..( it is true that I focus mainly on bringing my knees high and forget to push with my feet) Wicket drills should help me right? I should stretch more too Do you have any tips ? Thanks
Thank you coach Wellington. My PB are 11.05 - 21.70 and 47.27 on the 100m 200m and 400m respectively but I think that I can go faster if I push with my foot.
Not necessarily, its more the front of your foot, but the landing of you foot, at some point the heel will touch. But you are not landing on your heel, if that makes sense.
Hi Michael, I'm not trying to be negative or positive - just truthful. Finding better reasons for the efficiency of dorsiflexion might help us in our sprinting (training and results)!
Thanks for this simple, clear, and concise explanation.
@@harryv6752 my pleasure sir!
Thanks for the videos they are really helpful 😊
My pleasure.
Good information
thank you.
Thank you sir
My Pleasure
It may be 80% genetic... but the rest is up to you. Beat your best self first.. then worry about the other guy.
Touche sir...
I've been getting faster & faster using a whole array of different methods to squeese out that little bit more pace, at a cost. Eventually, without forcing, my mind just pushed me more & more towards dorsiflexion throughout the leg cycle.
Its energy efficient for sure, but takes time to fully get used to... some days it would just feel mechanical & I'd revert back to plantiflex on the butt side, & dorsi on the front & then only feel the urge to dorsi throughout maybe the following wk...
My mind is now fully accepts dorsiflexion throughout the cycle more frequently & I've achieved that violently fast sprint more consistently. .. & then the muscle on the left quad right up against the groin ripped as it tore. All that progress. Gonna b a while till I'm back up & running.
Before this, what types of hip strengthening we're you doing, if any?
@@coachwelly Thanks for replying. I was doing no strengthening exercises, nothing to guard against any sort of injury, no stretching, not even basic plyos. Just been doing long runs with 40m × 15 rep sprints between the jogs. My knees have also started to feel the strain because these routines r performed on tarr.
I'm an MMA fighter but I've been away from that for 3 months, so that was the last time I stretched & did core strengthening & everything else that goes with MMA training.
I love candy, chips, I've got a fast metabolism so I don't put on weight. That poor diet is largely responsible for these muscular breakdowns. I know all the nutritional needs for the intensity of my training but wat can I say, I got that sweet tooth
@@SinsOfLiberty786 going from long runs to sprinting with no strengthening mixed with the sweet tooth, is a deadly combo.
@@coachwelly
Yep, surprised it took this long to rip. It's frusrating, cos I was jus starting to get fluent with the dorsiflexion. With plantaflexion the buttkicks don't stretch the groin area that much, dorsiflexion however seems to require more flexibility because of the stretch reflex. I'm right foot dominant so there's more flexibility there than in the left
So pointing my feet may be causing my feet to point outward and make me slower?
Yes ma'am.
Micheal Wellington I just practiced dorsiflexion and it is so hard for me to do it while running it feels so awkward
I know. It is something that has to be worked on. It will feel awkward, because you are not use to doing it. Keep working, you will get it.
Micheal Wellington besides dorsiflexion, do u think u could figure out my problem?
My coach says when I run I “collapse”...would u maybe know what’s wrong?
I would have to see you run. Could be a couple things.
Hello coach . Could you explain how it is in middle distance running??
Mid distance (800) they are technically still sprinters. They to do not want their foot to be pointer flexed, but dorsi flexed so that their foot lands flat, allowing them to push through the ground. Does that make sense?
Is there “some” plantar-flexion when the ball of our feet reach to the ground ? If yes then how can I improve my timing with that because I have some problems with early plantar-flexion and my ankle is flexible like a noodle after my knees went down from the 90° posture :’( Thank you coach 😅
There should not be. You must keep your foot dorsi flexed to allow you to push through the ground. Strengthen your ankles, to allow that to not happen. Jump rope, bunny hops, etc, all while keeping a tight ankle.
how do i sprint like that. I mean it seems difficult to sprint with a dorsiflexed foot
It is difficult if you are not used to it. It has robbe practiced.
@@coachwelly I will try it for sure
i have been playing soccer since i was 7 still do and i always run with my toes down, but i also have always been the fastest one. But now i am dealing with knee injuries... for a while now. Could this be the reason ?
Could definitely be a possibility.
Love the content! Does this apply for long distance running also say the marathon?
Mechanics are a little different in distance, but same premise.
ankle motion is cyclical as well as legs so dorsiflexion occur naturally if you intensionally dorsiflex you are limiting your max velocity
Thanks for the input.
So how do you dorsiflex without intentionally do so..Little confused on the mechanics of sprinting
in the walking you dont intentionally dorsiflex but it occur naturally its the same concept
oğuzhan dündar however when I'm sprinting I tend to point my toes too much and don't land properly as my coach says
Hey coach do you have an email I would like for you to see a video of me sprinting ?
Wellywell3@gmail.com
I have a question, should i dorsiflex my foot as hard as i can? And then hit the ground with a lot of force?
I wouldn't say as hard as you can, but the force part, is a definite yes.
Thanks for the video. Should it feel like you are pulling your leg with your foot on the ground? A bit like when you ride a step? So that it feels like you wipe your foot on the ground while the foot is dorsiflexed? Is that the way I should run for a long distance?
It's more of pushing for your foot to the ground, and it's a striking, not wiping your foot. Distance should run the same, just with not as much force as a. Sprinter..... Unless it's time to sprint
@@coachwellyThank you very much for your answer.
@@Junker_1 my pleasure
Hi on your lecture 3 lesson 1 on developing speed for all ages you said “because your foot is getting under your hip it’s slowing them down” can you please explain that a bit more. And how can I improve my dorsiflexion? And how can I improve my speed?
If the foot doesn't get back under the hips it's slowing them down. If the lands in front of the body it is equivalent to pushing a brake in a car. She. The foot gets back under the body you are pushing off the track which is like pushing the gas in the car. Make sense?
You can help your dorsi by jump roping, a drill called ankling, which is on the drill video, and even walking with your toe up, trying purposefully to land on the ball of your foot. Make sense?
For speed, better your sprint mechanics, better your acceleration, and sprint. 50-150m Max velocity.
Does all of this make sense?
Hello coach please make a video of how very tall athletes can sprint.
Can you explain a little more what you mean?
@@coachwelly I am a taller sprinter compared to my agemates so I just want to know how I can use my massive stride to my advantage whilst also maintaining a stable cadence. I just want a brief explanation on body posture for tall athletes.
hey coach ive got a 400 tomorrow. My PR is a 53 but I have been told I run on my toes or plantarflexed. Should I consciously dorsiflex my feet whenrunning an will this make me faster?
Yes. Planter flexion slows you down...like putting your foot on a brake. Dorsii flexed foot will allow you to push the ground instead of simply landing on it.
Hi, I've recorded myself running and saw that I am not overstriding but got conscious about dorsiflexion. My feet are not pointing but Im not "actively" dorsiflexing but I land midfoot. Question, should I actively dorsiflex? Like, do I need to feel my big toe pushing up my shoes? Cos I tried that and it felt weird.
Let me take a look. Send me the video, if possible.
Do you need to constantly dorsiflex your foot while running a 5km?
Not necessarily. For the most part at those distances, some 5K runners run flat on their feet, and others run heel toe. Once sprinting begins to toe is dorsi-flexed.
How can I maintain tall forward hips?? My hips always too far behind...
(Sorry for terrible English...I’m from Japan...)
Emily Morinaga there are many drills you can to not only strengthen, but work on that.
Pipe drills - holding pipe over head and performing sprint drills (A's, Striking A's, Cycling, etc).
Wall strikes - standing against the wall and striking leg like when in max velocity.
Hurdle mobility drills - single leg and marching over the sides or in between.
In all of these drills focus on keeping your hips tall. Practice this correctly often and it will help your hip height remain tall.
Micheal Wellington
I will definitely make full use of your kindness. Thank you very much:)
Emily Morinaga my pleasure. Hope you are a difference
Should dorsiflexion be applied during the start of the race ? Also thank you for this video.
Yes it should, and you are very welcome.
@@coachwelly so just to clarify, this includes the first three steps of the race ? Also , does the more I dorsiflex, the more I sprint faster or does dorsiflextion have a limit on speed. Also should I actively think about dorsiflexion or should I train it to become more passive. I am sorry for the many questions.
@@ahmedhesham9976 it's okay, ask as many questions as you like. The Doris flex happens as long as you are sprinting. Yes you can train it. When ever you perform drills or form runs where you velocity isn't very high, practice for so flexing you feet. When you land attempt to land flat, not on your heel but flat. This will allow you to get in the habit dorsi flexion. Does that answer your question?
@@coachwelly Yes , thank you very much sir
How come i see top sprinters when accelerating they plantarflex
That is more so because of the angle of their bodies. If you were to stand their bodies up upright, that same foot would be dorsi flexed.
Sir in your life you the face the moment when you not get desire results which you want then you how overcome?
You just have to keep working. Things will not always go the way you want or would like, but if you have goals, quitting is not an option.
Do you know some exercises that can improve your dorsiflex foot during sprint? I try to improve this and i think about doing dorsiflex foots during training but when i make strides on full speed my foots arent't dorsiflex enough. How improve that?
Do the abc's with your foot. It will help strengthen the lower leg, to make dorsi flexing easier.
Thanks foor your answer. What are abc's?
Actually formulating the letters with your foot.
Would you recommend running form of Jeter, Gay, Blake ?
Would I recommend it, yes! These are the fastest people on earth....But....You can only better your form to what your body will allow.
Thanks (y)
Sorry for the silly question for the answer is so obvious ... ; )
No such thing as a silly question. Only time it's silly, is when it's never asked.
Sir according to you both Sprint and long distance running (800 -1500)somehow depend upon heredity?
Yes and no. There are always those athletes that don't know their athletes until the are trained to be. Then you have others that are natural and all the coach has to do is better what they do naturally. Does that make sense?
People are born with varying ratios of fast-twitch muscle fibers to slow-twitch muscle fibers. Someone born with a higher ratio of slow twitch muscle fibers is naturally better suited for endurance running.
Do u have to let go of it everytime your about to hit the ground or will it just...happen
What are you referring to? Let what go?
@@coachwelly maybe when you push off?
@@coachwelly i have a similar question. Is it meant to be dorsiflexed at ALL times or just before hitting the ground?
@@ty21st The foot will pointer flex as you push off the track, but it should go right back to dorsi flexion
@@coachwelly alright thanks
I don’t have enough dorsiflexion so is this what makes slow down if you don’t have enough huh
with dorsiflexion you can strike the leg down more quickly and prevent overstride
You hav to work on it. Dorsi Flex is not something that just happens.
Yes
My coach told me to have my foot in planter flexion when under my butt and in dorsi flexion when my knees are high, so I focused on that and now I have tendinite in my achilles tendon...
He also said that I don't exploit my strides and that I should run with my feet not my legs..( it is true that I focus mainly on bringing my knees high and forget to push with my feet)
Wicket drills should help me right? I should stretch more too
Do you have any tips ? Thanks
Panther you should get your knees up, but you must push with your foot. The force into the track is where the speed comes from. Yes wickets will help.
Thank you coach Wellington.
My PB are 11.05 - 21.70 and 47.27 on the 100m 200m and 400m respectively but I think that I can go faster if I push with my foot.
Panther those are pretty good times. Are you in high school. Yes the more force you have, the faster you will run.
Thanks. No, I am at university.
I'm trying to get into Belgium national team for4x400m relays.
Panther got it. Just keep working toward that goal everyday.
Wait so we land on are heels
Not necessarily, its more the front of your foot, but the landing of you foot, at some point the heel will touch. But you are not landing on your heel, if that makes sense.
Are this applicable for distance runner ?
Distance runners need to have certain sprint mechanics also
Why just not admit to the truth: We know from experience that dorsiflexion works, but not sure why!
Andras Szigeti I dont understand your comment sir?
The three reasons that you give for the importance of dorsiflexion are weak as arguments and might even be erroneous.
How so?
Hi Michael, I'm not trying to be negative or positive - just truthful. Finding better reasons for the efficiency of dorsiflexion might help us in our sprinting (training and results)!
You obviously know the "correct" reasons. Why don't you share since I am giving "incorrect" information to my subscribers.