Usain Bolt Workout Routine & Technique Analysis - Slow Motion HD
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- Опубликовано: 10 июл 2024
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In this video, I show tons of footage of Usain Bolt working out and training and I analyze the way he trains and I break down how he runs.
Study on Flexibility and Performance:
www.ncbi.nlm.nih.gov/pubmed/2...
Study on Hip Flexor Strength and Performance:
www.ncbi.nlm.nih.gov/pubmed/1... 
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At the 7:30 mark (the straight-on angle), notice, especially with your left arm, that it crosses the center plane of your body. So much so that your left-hand goes past your right ear/right shoulder. It contributes greatly to your knees driving inward instead of straight forward because your legs will follow what the arms are doing. Try this drill. Stand on one leg. Swing the free leg back-n-forth while also swinging the opposite arm back-n-forth. If you swing your arm straight, your leg swings straight. But if you swing your arm across your body, it starts to cause your leg to swing across the body too. Swinging your arms straight forward will also help keep your elbows from swinging out so wide.
Great point, thanks for the insight!
hey david, don't let up on these videos. I wanna see you with 100K subs real soon. solid content honestly.
Thanks man! I'm trying
Thanks for the very informative video!! Keep up the good work!!
Thanks man! I'm glad you liked it.
Sweet video and critiquing your form was super useful to see☆
Great video!!! Thank you so much!!
Nice video. Thanks for doing this mate
Great video. Thank you so much for this. I wish you well in all of your athletic endeavors.
No problem! And thank you.
Thank you, great video.
Thanks so much
Can you make a video were you list up all the exercises bolt does
www.borntoworkout.com/usain-bolt-training-routine-diet-plan-tips/
@@keremuslu8049 plz WhatsApp me +919801006166
Incredible advice, thank you man
Glad you liked it man! Thanks for watching
As a Jamaican I feel proud 👏 🥲 🥰
Thanks good information
thank you. trying to play for college.
Awesome, good luck bro!
Good luck all the best
Dannny K did you get that free ride for college?
Thank you sir
Very helpful. Thanks.
No problem, thanks for watching!
Make more videos you had a great knowledge
Explain why this hurts the front of the quad so much
Nice work
Mind blowing
Your heel on the right leg is coming very high on your butt, so it ''bounces'' from that position, rather than just come to your but, rotate and come forward. Left leg is ok, can get a little more work, but right leg is over kicking.
I hope this makes sense to you, BTW great video, and a great slo-motion analysis of yourself.
Really cool video! I'm more of a longer distance runner but am keen to improve my sprints so I'm going to try and replicate some of Bolt's exercises/stretches in at least 1 work out session a week from now on. Hopefully I'll improve my top speed!
Nice, good luck!
So I've been trying these stretches once a week for at least 6 weeks now. Coincidence or not, my times over a 5K have come down significantly: from 20:01 - 18:52!!!
invincibleisaac2000 u need to increase force production to increase speed
Super
who want to play in 2020 olympics
The more weights Usain did the slower he got over time. But he was so fast to start with he still won races.
Usain bolt is the best
Great
Overall, great video. One tiny thing: Parallel doesn't equal "full squats". See the sport of powerlifting's rules, where the squat is the first event.
man do bekele the best runner ever
Nice
Can you please do one for Gatlin too?
Very good video
Thank you!
You’re losing a lot of power not having your toes up when you run. Take it from a former 4.3 and 10.4 100m sprinter:) And your backswing is too straight with the arm. You want a bend in your arm so you have a quicker and more powerful lever. Great video. Thanks!
Thanks for the advice!
Eric Dahl bend your arms towards ur chest or?
Skyfrost 13 - keep a 90
degree angle-drive the elbow back hard, then forward. The only time you might have a straighter arm swing is during your drive phase-the first couple of steps.
Eric Dahl thanks alot I really mean it and btw do u know any training to help increase my top speed?
Skyfrost 13 - find a hill with a slight decline. You don’t want it steep but a gradual decline. Do 3-4 40 meter sprints all out. Full recovery. Give yourself a 10 meter running start. Do that once a week for a couple of months. That’s the best workout I know to improve top speed.
best
nice
Wow good
Bolt and his coach focus so heavily on core and back muscles not because of it's importance during a race but because Bolt has scoliosis. He needs to do much more work on those areas because of the weakness the average 100m olympian probably only does half the core as Usain.
That's a good point. I didn't think of that.
Our hip flexors are lot more weaker than we think. Def need to train them more
yoooooo
he doing incline sit ups with bench press
Decline
But remember, Usaing Bolt is very rare, he is unique, the training routine he uses is built upon his body structure. Just like some other Athletes that might using something UNIQUE for them, for example; Dmitry Klokov. Keep squatting deep and heavy, keep getting upper body strength, keep doing your plyometrics, keep doing your GPP and you'll get there, just be consistant and have patience.
Roberto Zarrabal that’s true but at the same time he is training his abs flexibility and legs and those are basic foundations that all good sprinters should train for sure
He has two legs, two arms, a head, neck, body, etc, just like everyone else. The proportionality might be slightly different, but it's basically the same. The same training that works for him would work for anyone else.
I think it's mostly built upon the movements of sprinting not just specifically his body structure, so everyone would definitely benefit from the exercises.
can anybody please tell me all the excersises which were shown in this video and imean all of them
Well 7 years later, I competed in the Olympics in this rates. Your star position your feet are too close to the line You're bunched up if you move your feet back, your foot back you can straighten your back out. Also your foot being too close to the line doesn't allow you to push out the way you could.
Maybe you just need the blocks to get a better starting stance, it looks a little hard to tell how high your heels should be without blocks
at 8:15 you can't straiten your back because your hips are too low, not your lack of flexibility, like you said. But as soon as your hips come up you do get flat no matter what :) edit: I must say your foot strikes are really good though
Thanks! I don't have the best form but I'm working on it
No offense man, I like the idea behind this video. But it seems like it should be titled "I analyze my own sprint form" you seem to know very little about sprint mechanics, and you even said a couple times "this looks good, just what you want to see" and it was not any where close to accurate. Again no offense.
I have a idea part 2
Glutes are more powerful than hip flexors in general.
facts, if you get strong glutes you will go far in sports.
At 10:43 at full speed, is it good to have your trailing leg extended so far behind you?
@@theostallmeister7224 I agree with you. however, I like that he puts himself out there, and is trying to get better and help others to get better. cheers.
You’re feet are pointing down they should be pointing up on impact so you can push forwards more with each step and to reduce chance of injury there’s a fancy name but I can’t remember
Dorsiflex and that
No, do not mimic him. He is an elite athlete at the top of his game. You are not. Do not mimic his program. If anything you should mimic what he did when he started off at your level or age. Also, his physiology is probably somewhat different. He is genetically suited for sprinting and that may have elicited some training methods that are better suited for it. For example, half squats are great if you are doing a very specific strength program. They aren't the best for a new lifter to make the most optimal strength gains.
Any Ballers out here
What type of band does he use at 1:09?
Just a regular resistance band
Do you have any advice about training with scoliosis?
Barry Wheels You jsut need to work on your core twice as much.
Barry, try to get rid of your scoliosis. Check out ruclips.net/video/qjSllPcEooU/видео.html
You’re not dorsal flexing enough and you’re not sweeping your legs back before they touch the ground enough. Also if you were doing those things better you would be able to push off on the back side of the run better. Not criticizing just my critique. This made me realize I really need to video tape my runs because I always focus on form but not really sure I am doing what I think I am doing
Thanks for the advise man.
You popped up as soon as you took off because you didn't achieve the proper angles while in the set position, your hips were too low. This is due to being too close to the line, your leading leg is cycling instead of pushing down on the ground since the start that can be fixed with proper biomechanical drills. Now, 3/4 squats, 1/2 squats, speed squats is what you need for hip strength. However, you must max first and then have a program with % of what you maxed in order to improve and achieve strength. At the same time you can't neglect your hamstrings or you'll have muscle imbalance. (I coached at Div 1 and was a pro myself in the sprint events, C.S.C.S. & Speed development coach)
Thanks so much for the feedback! When you say, "leading leg is cycling instead of pushing down" you're just referring to the acceleration phase, right?
@@davidduncan1226 sounds like start/drive
I was hoping that you'd be critiquing Usain bolts technique...
I don't think many people are qualified to do that. His upper body movement isn't very clean because he has scoliosis, other than that there isn't anything I can say about it.
Bro the exercise at 2:47... It can be both for hip flexors and extendors??
Yes, you'd just have to turn around and move your leg in the same kind of motion you'd have when you run. I like doing both of them. I talk about them in this video, ruclips.net/video/fwb4NPqh_g8/видео.html
@@davidduncan1226 thanks bro
@@Nayakthunder no problem!
very helpful. How often should I train?
As often as you can. I don't train sore muscles.
bruh if i start doing half squats imma get roasted in the gym
If you're big enough they can't roast you lol
The inwards rotation of the upper thigh is desirable...
Arms seem to be crossing the midline. That's not so great...
The reason your back was curved was not because of tight hamstrings, but because your front foot was too close to the line...
The stride that pushed you upright was placed too far in front of your hip. If you reach forward in acceleration you will over stride and push yourself upwards...
From 10:40 onwards there are issues with your lower body mechanics. The ankle is plantarflexed instead of dorsiflexed. The lower leg is extending without dropping the knee. There is no negative foot speed, so each step is over striding and applying braking forces. More hip height is required to land properly. This means you need stronger glutes/hammies, stiffer ankles, and getting your foot off the track a bit quicker...
Interestingly enough, apart from rolling inwards at the top end of the motion, your arm swing seems fairly ok...
Usain Bolt workout to get faster
For long should we stay low? 10m 20m or 30m before coming up
It depends on your speed but generally 8-12m.
@@davidduncan1226 Thanks
Naruto would stay low the whole time
Weird how you said he's training his lower back and not his glutes
who else skipped this video and watched michael johnson one right away?
Lol ruuude
@@davidduncan1226 I couldn't find that video so i came back here anyways. Nice Video 👍 don't reply to this reply , it will be weird.
watch through the whole video:
no i dont think i will
jk great video
How did you increase you squat that much
An insane amount of volume and very high weight/low rep sets. I usually did squats for 3 hours straight then worked on hip flexor exercises and pool exercises for another hour. I felt like my football career would end if I couldn't dramatically increase my leg strength in those 4.5 months. The biggest lesson I learned from that was it's seriously insane what you can do when you feel like you HAVE to do it.
David Duncan I am 14 year old I can squat 80kg 10 reps I think I can’t give my 100% in 100m race I need to know that how i can apply my full force and how I can use my strength in race
David Duncan How many times in the week did you do it?
On what days of the week?
how was it intercrossing with the training sessions?
Thank you from Brasil and congratulations for the video!
Please
Well from the footage i see that u are not a runner but more like a powerful man trying running in his spare time. Reasoning is that you are not using ur legs properly. If u want to go faster ur legs should NATURALLY move right underneath you or even backwards in first few steps when they aer about to touch the ground. U cab see best example of this in christian colemans this start: instagram.com/p/BeEcxGEn4qm/
Gl man
Plz reply
I have lost
My current timing is 10.90 I will definitely decrease it now
Wow nice time mate😁👍
I take 11.4 seconds to run a 100m dash,I'm 17. Can I be a good sprinter?
Nope, 13 year olds get those times
It’s still possible. I was a late bloomer in high school. 10.6 with no technique and practice on an asphalt track
@@cedricp8471 thank you very much bro,for encouraging me,I was 11.4 without any technique.I've joined a athletic academy and training hard and now I'm 10.9
Yes, you can be the best in the world, but it would take take 5-10 years of hard, smart, consistent work. Don't let the nay-sayers bring you down.
@@imintherefrigeratorketchup9081 No they don't
how to come out of a blocks
I started running on my toes some weeks ago an it was not hurting until now.Every sprinter run on there toe.why my is it hurting
should I stop or continue to run.
balls of your feet not your toes
run on the balls of your feet
maybe your feet are overworked? try resting them a few days, stretching and work some strength in your calves
I think the other commenters answered your question well.
Am I just dumb or does 560 squat for someone his size not seem right...?
It's high but not unheard of. A lot of powerlifters can out squat me at the same body weight
thanks I didn’t know that it could be so high. Now I’m going to work on my squat so I can be like, “what up, I squat 495 lbs. yeah I’m only 5’ 10” and 150 lbs. So?”
@@Smoke--- what do u squat now
@@DK-gl3ih like 275 lmao
@@Smoke--- do u progressively overload
Where is your 4.5 video and after watching this I can’t help but think he is fast in-spite of his training, not to say it didn’t help but if this bull shit helped that much I would be usain bolt
You run good,im better could you see my videos but you havent say many mistakes but dont worry its just time and learn..
The usain bolt part was nice. Sorry but what you are doing has nothing to do with sprint technique
My 100m time is 13.7 who to move my time
Nitya Sharma when your in the blocks make sure your hips are higher than your shoulders, while running get your knees up, keep a slight lean through out the race
Do pistol squats learn about dorsiflextion and just search up proper technique on youtube
Actually there is no such thing as the "CORE".
lol what are you talking about
Your feet need to be dorsi flexed
Is there a video of this dude running a 4.5s 40? Apparently Lebron James ran a 4.6. Sorry... but this dude isn't faster than Lebron.
Haven't run 40s in a long time but I might make a video just for everyone saying I can't lol. I'm probably running around a 4.65 now if I had to guess.