Improve Your Sprint Mechanics & Speed With Ankle Dorsiflexion
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- Опубликовано: 10 июл 2024
- Improve Your Sprint Mechanics & Speed With Ankle Dorsiflexion
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You can improve sprint and speed with these techniques. Try them all on your next sprinting exercise or training.
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How do you keep the toe pulled up when sprinting? It doesn’t feel natural trying to lock my foot in one position the whole time when I run. Additionally what are the best drills to perfect this movement?
Great question my friend.
When you TOE OFF (meaning your leg behind starts to come forward) you want to lift the toe to the top of your shoe to help recover your leg and get it going front side again.
Now, your toe should be up when you are about to strike the ground aka ready to deliver a forceful strike to the ground.
Now once you do strike the ground (ground contact phase) You will hit the ground with your foot "locked" but once you are on the ground, you're going to push off (go into Plantar Flexion- where you toes point down) to "push off" the ground, then repeat the cycle.
All of this happens subconsciously while sprinting.
The best "Drills" to fix this are simply pogo hops and being aware of your foot position on technique and warm up drills - something you train that comes out naturally when your sprint.
The less you think when you sprint - the faster you go.
Beautiful stuff. Excellent explanation of how & why to dorsiflex your foot to generate speed. You have great information on your channel, keep up the great work. You are appreciated.
really appreciate the comment, I'm glad this info is helping ya with your training! Feel free to post questions etc.
Athletic Preparation Thank you bro, Yoda man! 😃
1:45
Good stuff
Garry Williams here to help 🤘 - appreciate ya watching
thank you
you're welcome, glad it helps and appreciate ya watching and commenting!
no problem
I find that I'm quite prone to going into plantar flexion and that I require a conscious and deliberate focus on my feet to keep them in dorsiflexion. Should it be natural? or with more practice does it become easier and more instictive to keep dorsiflexion?
It's great you have awarness already (that's the first step in progress). From there it's something we practice and be conscious of in drills (pogo hops,a-skips, dribbles etc.) but when we are pure sprinting, I try not to think of anything technical - because when we think, we go slow.
How to apply more force on the ground
MRAGANK CHOUDHARY applying more force comes your primary movers such as getting your glutes / hams stronger so you can apply more force 👍
Do plyometric jumps to apply that force faster (skips , broad jumps etc)
Have stiff / strong ankles so when you hit the ground, it’s efficiently transferred 👍
Thank you so much....
MRAGANK CHOUDHARY thanks for the comment, but it’s all about getting out there and putting in the work with some good training 💪
Thanks man for the info! But i have a questione: is the foot still in dorsiflexion when it touch the ground? So should i think to have my feet always in a dorsiflexion position?
Ste97 appreciate the question 🤘 we recommend trying to strike the ground with your ankle dorsiflexed (toes up) that way you don’t hit the ground and collapse (as much). It won’t be perfect , you might notice your foot naturally plantar flex slightly in preparation for ground contact to occur and you’ll typically pronate on landing (pinky toes first, and naturally roll to big toe for take off)
You shouldn’t think about it during a sprint - develop the tendons and muscle stiffness in your training so that way when you do sprint - it’s natural , springy and .... fast 💨
@@AthleticPreparation Oh alright, now i get it. I never thought about dorsiflex the foot, but i must do that. Hope i can improve my times with that. Thank you very much for the help! :)
@@SunOmega always here to help
I want to learn that professional sprinting technique. I run on toes but a state runner. In my state sprinters run like thier legs are going forward and coming back like when they land thier legs thier legs become straight from the knee like of usain bolt. How I can learn such technique. I don't know what is dorsiflexing or what but all professional runners seems like they land on the balls of the feet. Plz help me
Start with posture first when running, having the right posture improved mechanics, then we look at arms / legs.
We have a sprint review option available on our site
Foot is still in dorsi flexion when foot touch the ground plus tell me
Kanish Choudhary plus tell me?
Do i have to consciously lock my ankle? Im not sure if im doing it right by deliberately striking my heel with the ground
Defintley do NOT heel strike. You''re can bruise your heel and it's not efficient and puts a lot of extra stress on your knee,hips and back.
You should strike the ground with your MID-FOOT! Basically the balls of your big/pink toes and the ARCH of your foot.
At first you might notice yourself being conscious of it - but as you progress and do it consistently in your warm up drills etc and train that. It becomes more automatic so you don't have to think about it.
Athletic Preparation Okay sounds good, because I’m a basketball player trying to increase my vertical and part of it is your approach to the rim i was heel striking the whole time on the last two long steps, glad i figured out i was doing it wrong
dunking is a bit different than sprinting full speed ... you'll probably be sprinting normal like we mentioned, but as you go to dunk... you'll naturally decelerate because you have to re-direct forces aka slow down, so heel striking will naturally happen before you lift off...
does this apply to running too?
Endurance running I’m assuming? To an extent to, yes with all the repetitive strides. It’s beneficial to use some of the stored energy in your ligaments and tendons vs landing floppy footed and using all muscle
What are some good drills to perfect dorsiflex
Drills in this video - doing it properly when you're marching, skipping. Band toe pulls (pull toes towards knee with a band around your foot) ... jump rope ....
Athletic Preparation thank you
Mazino appreciate ya watching and commenting 🤙
Mazino can you do it now?
High knees
Can I just lock my ankles in practice and make it a natural habit?
it's a constant contrat/relax between the two, but yea, I'll actively think about it / teach kids to pull their ankles up, then drill it enough where it becomes natural / habit
@@AthleticPreparation oh ok, i lock it when im gonna strike. Thanks, new sub
Oh and also try to recover the positioning as fast as possible
yup recovery the ankle and knee to get back into a good position - glad you're here!
That is a nice theory but it is not the natural way of running. And how come none of the fastest sprinters don't do the way you just described. Take a look at Usain Bolt, this new guy Knighton and many others. The more you tighten the ankle the slower you bring the leg forward. And you cannot use the fast whip of the ankle/foot before touch down because you create too much tension and the idea of fast running is relaxation. My two cents!
Recovery starts @ the ankle and elicits the cross extensor reflex - it all works together. Of you leave your toe pointed for too long when pushing , it will lead to too much backside kicking , lost of posture etc. - sprinting is not one size fits all - it’s a useful model that shows what greats do that leaves clues to their speed - you can use the fast whip of the leg if you recover - it gets back into position faster -
Sprinting is a simultaneous action of tension / relaxation
Appreciate ya sharing 🙌
Do you need to lock your ankles when sprinting??
You don't necessarily want to "think" about locking your ankle during the race. Something you want to practice and repeat during warm ups / drills etc. to create a natural habit.
Have your ankle dosiflexed while sprinting will make a stiffer and more powerful contact on each stride my man
Athletic Preparation so while practicing just run with your toes pointed up the whole time?
when I try to download it doesn't work
where you able to get to the confirmation page? what part can you not download it at
yes thanks it works now
@@j.k_3855 welcome !