The Best Dynamic Warm Up for Runners: Including A-Skip, B-Skip, Leg Swings, and Thorasic Mobility

00:00.12–00:03.71 uh we use it every day and this would be

00:03.72–00:06.29 the the shortest version of it I simply

00:06.30–00:08.87 call it warm up a there's a longer

00:08.88–00:10.49 version that's essentially the same

00:10.50–00:13.79 exercises plus a few more that we tack

00:13.80–00:16.43 on at the end and we do it for a longer

00:16.44–00:18.29 duration so normally we do this every

00:18.30–00:22.01 day for 20 meters and then the the

00:22.02–00:24.47 ground-based or stationary exercises we

00:24.48–00:27.23 do for eight reps

00:27.24–00:31.07 okay

00:31.08–00:35.03 so first exercise is low skips with arms

00:35.04–00:39.77 swinging forward

00:39.78–00:42.29 and we have low skips with arms swinging

00:42.30–00:45.05 backwards and by a low skip that's just

00:45.06–00:47.51 your run-of-the-mill

00:47.52–00:49.73 little kid out doing a skip because they

00:49.74–00:51.95 know how to

00:51.96–01:03.95 low skips with arms Crossing

01:03.96–01:06.53 and then a Skip With a Twist and then

01:06.54–01:09.43 the twist is a full 360 alternating

01:09.44–01:12.05 directions clockwise and then a couple

01:12.06–01:13.25 of forward skips and then

01:13.26–01:17.33 counterclockwise

01:17.34–01:20.15 and at this point then we move into a

01:20.16–01:25.49 backwards walk with the reach

01:25.50–01:28.31 and one thing we're we're watching for

01:28.32–01:31.91 is the reach isn't all all out like as

01:31.92–01:35.21 far as you can nor is it a small step

01:35.22–01:38.23 and this gives us an opportunity to

01:38.24–01:41.51 screen the anterior the front side of

01:41.52–01:42.47 the body

01:42.48–01:45.53 is there something limiting one leg

01:45.54–01:52.01 versus the other with the reach

01:52.02–01:54.95 right on the cone nice

01:54.96–02:08.23 then we move into a backward skip

02:08.24–02:17.87 and then butt kicks

02:17.88–02:22.61 then we move into some side shuffling

02:22.62–02:26.57 all these exercises can be a way to say

02:26.58–02:29.51 it would be expanded or contracted

02:29.52–02:34.69 so if an athlete has pain or discomfort

02:34.70–02:37.79 moving side to side these activities

02:37.80–02:41.33 could easily be be walked and so you can

02:41.34–02:42.67 still get

02:42.68–02:46.79 the movement just without without the

02:46.80–02:47.87 speed

02:47.88–02:50.29 with an athlete walking

02:50.30–02:52.55 leading with the left or the right leg

02:52.56–02:55.91 so then that was side side shuffle with

02:55.92–02:57.71 a jumping jack

02:57.72–02:59.63 and then we move into

02:59.64–03:04.37 karaoke

03:04.38–03:06.95 and both Christine and Maddie do a nice

03:06.96–03:11.51 job here with hip rotation

03:11.52–03:12.71 uh

03:12.72–03:17.63 oftentimes you'll see an athlete not

03:17.64–03:21.17 rotate the hips left to right and

03:21.18–03:23.33 they'll just they'll pull a leg forward

03:23.34–03:25.37 and then they don't do a good job of

03:25.38–03:27.71 actually rotating the hips back from

03:27.72–03:30.35 where they came from and so in that one

03:30.36–03:32.39 both both Christine and Maddie had good

03:32.40–03:36.11 hip rotation left to right

03:36.12–03:40.01 so after that we move into a quick skip

03:40.02–03:43.13 and this one can be a single leg quick

03:43.14–03:45.71 Skip and Maddie's going with her left

03:45.72–03:47.39 leg Christine is going with her right

03:47.40–03:51.41 leg on this one basically one leg has a

03:51.42–03:53.57 greater path to travel and the other leg

03:53.58–03:56.27 is a little bit more like a pogo stick

03:56.28–03:59.03 and we want to see good dorsiflexion and

03:59.04–04:00.65 that would be true on all of these

04:00.66–04:03.47 exercises we want to see and

04:03.48–04:06.23 dorsiflexion his toe pointed towards

04:06.24–04:08.51 knee plantar flexion would be toe

04:08.52–04:11.63 pointed away

04:11.64–04:13.79 and so we had a single leg left single

04:13.80–04:15.47 leg right and now we have an alternating

04:15.48–04:21.05 quick skip

04:21.06–04:24.23 with both of these I'd say both athletes

04:24.24–04:26.63 could have a little bit more roll with a

04:26.64–04:29.39 heel to toe but that's but that's not

04:29.40–04:31.19 too bad that could be an indicator of

04:31.20–04:34.27 some kind of calf or hamstring tightness

04:34.28–04:36.77 which could be residual from the workout

04:36.78–04:38.99 we did yesterday so that's the first

04:39.00–04:44.17 segment of the warm-up which is lower

04:44.18–04:46.67 lower range of motion lower speed

04:46.68–04:48.59 activities kind of the low skips to

04:48.60–04:50.51 where at the end it's the single leg

04:50.52–04:54.05 skip so a little a little bit more range

04:54.06–04:56.15 of motion a little bit quicker on that

04:56.16–04:59.09 from here we'll move into stationary or

04:59.10–05:01.73 grout and some ground-based Dynamic

05:01.74–05:03.89 flexibility exercises

05:03.90–05:06.17 after we've done the first part of the

05:06.18–05:10.31 warm-up which is uh the the mobility

05:10.32–05:13.01 exercises with the variety of skipping

05:13.02–05:15.83 and the lateral shuffling then we moved

05:15.84–05:18.41 to stationary and ground-based dynamic

05:18.42–05:20.45 flexibility and the first thing we'll do

05:20.46–05:25.67 is leg swings

05:25.68–05:29.53 so athletes will do eight each leg

05:29.54–05:33.05 facing the fence or in this case the

05:33.06–05:35.69 goal post

05:35.70–05:38.41 and then they would do eight each leg

05:38.42–05:46.31 with the facing the the sides so

05:46.32–05:48.71 Maddie's turning there

05:48.72–05:50.39 Chris turning

05:50.40–05:53.29 and it's important that

05:53.30–05:58.43 oftentimes uh on the back so when when

05:58.44–06:00.83 the foot comes behind the body or across

06:00.84–06:02.05 the body

06:02.06–06:05.27 the athlete will slow down and not go

06:05.28–06:08.03 through the full range of motion and so

06:08.04–06:09.77 both Christine and Maddie are doing a

06:09.78–06:13.13 nice job with with the the leg behind

06:13.14–06:18.23 the body which is then a quad hip flexor

06:18.24–06:19.49 stretch

06:19.50–06:23.51 then we'll move into uh hurdle Trail leg

06:23.52–06:26.51 and there's going to be forward and

06:26.52–06:29.69 backward here on both legs

06:29.70–06:32.75 and one thing we're watching for is we

06:32.76–06:36.71 want to see the knee stay above the foot

06:36.72–06:54.83 with the forward and back

06:54.84–06:58.07 how's right side feeling today Maddie

06:58.08–07:06.05 pretty good okay

07:06.06–07:08.69 some folks will will when they do this

07:08.70–07:11.93 thrill drill they'll emphasize kind of a

07:11.94–07:13.73 fast leg into the ground we're not doing

07:13.74–07:16.91 any of that here the whole point of the

07:16.92–07:19.97 hurdle Trail Lake is a is a forward and

07:19.98–07:22.73 backward hit Mobility so we're not

07:22.74–07:24.47 trying to work on any kind of specific

07:24.48–07:26.93 hurdle technique with that

07:26.94–07:30.97 okay next we'll move into eagles

07:30.98–07:34.79 which is essentially Standing Tall with

07:34.80–07:36.71 arms out to the side

07:36.72–07:39.23 and then athletes are going to bring the

07:39.24–07:44.21 opposite foot up to the opposite hand

07:44.22–07:47.75 so there's a bit of a coordinative piece

07:47.76–07:50.57 here but also hamstring glute and a

07:50.58–07:52.55 rotational component

07:52.56–07:55.79 after that we'll move into side bends

07:55.80–08:00.35 and on this one the athletes imagining a

08:00.36–08:02.51 line extending through their spine above

08:02.52–08:04.49 their head and down through their legs

08:04.50–08:07.25 and they're reaching towards that line

08:07.26–08:12.17 towards center with both up and down and

08:12.18–08:14.87 then there's also a little tip

08:14.88–08:17.33 to the side here and that's where the

08:17.34–08:18.89 side Bend is and so there's going to be

08:18.90–08:22.25 a stretching and engagement through

08:22.26–08:24.77 tricep through serratus muscles through

08:24.78–08:27.71 the side of the body

08:27.72–08:30.83 okay

08:30.84–08:38.51 we'll move into table position exercises

08:38.52–08:41.51 and so this one I think people have

08:41.52–08:43.93 different names we just call it

08:43.94–08:46.61 camel and old horse

08:46.62–08:50.23 so it's a arching of the back

08:50.24–08:54.79 and then a

08:54.80–08:57.53 extension extension inflection of the

08:57.54–08:59.15 spine basically

08:59.16–09:04.85 and then we'll move into a cat cobra

09:04.86–09:10.61 so stretching back

09:10.62–09:13.25 and then athlete is going to come

09:13.26–09:16.13 forward with hips on the ground and then

09:16.14–09:17.63 there's going to be a good anterior

09:17.64–09:21.35 stretch

09:21.36–09:29.57 with the cat cobra

09:29.58–09:31.43 and then we're going to go reach through

09:31.44–09:33.89 and reach up so now we have a rotational

09:33.90–09:36.71 component

09:36.72–09:38.39 and

09:38.40–09:41.21 one thing we want to see is the hand

09:41.22–09:44.27 that's reaching up the athlete looking

09:44.28–09:46.97 towards that hand so we have a cervical

09:46.98–09:49.49 spine and thoracic spine engagement and

09:49.50–09:53.27 rotation there

09:53.28–09:55.79 and then to reach through it's not

09:55.80–09:58.07 imperative to reach as far as you can

09:58.08–10:00.11 but you do want a good

10:00.12–10:02.93 a good reach both through and up and

10:02.94–10:05.27 this is where you could see differences

10:05.28–10:08.39 one side to the next and that could be

10:08.40–10:11.63 an indicator of some kind of tightness

10:11.64–10:14.27 through the back through a hip that

10:14.28–10:15.95 could be addressed with therapy or self

10:15.96–10:19.07 therapy

10:19.08–10:22.67 next we have fire hydrants

10:22.68–10:25.97 and athletes trying to keep hips fairly

10:25.98–10:27.05 Square

10:27.06–10:30.83 and then lift leg

10:30.84–10:34.07 to where it's going to remain

10:34.08–10:37.85 essentially parallel with the ground

10:37.86–10:44.27 as it comes up

10:44.28–10:50.03 and then we'll move into donkey kicks

10:50.04–10:52.01 and you can see a difference Christine

10:52.02–10:53.63 has a little bit more movement through

10:53.64–10:55.67 her back Maddie's a little bit more

10:55.68–10:58.07 stationary in that

10:58.08–11:01.31 I wouldn't necessarily say one is

11:01.32–11:04.13 correct and one isn't it's just going to

11:04.14–11:06.83 be individual differences with the

11:06.84–11:08.23 athlete

11:08.24–11:10.19 potentially where an athlete has

11:10.20–11:11.93 restrictions potentially what an

11:11.94–11:13.91 athlete's comfortable doing

11:13.92–11:17.09 and then last we'll have low whips and

11:17.10–11:18.59 with the low whips The Athlete's going

11:18.60–11:20.33 to move outside their body and then

11:20.34–11:22.39 across their body and touching the toe

11:22.40–11:30.41 on either side

11:30.42–11:32.39 so all those we would call those a table

11:32.40–11:35.33 position meaning on all fours and so

11:35.34–11:37.07 that's where all the ground-based stuff

11:37.08–11:39.41 initiates from that position on all

11:39.42–11:40.43 fours

11:40.44–11:42.47 and then that's the dynamic flexibility

11:42.48–11:46.67 portion of the warm-up

11:46.68–11:50.21 parking lot or a Trailhead that's got

11:50.22–11:53.21 how does this work then uh so one option

11:53.22–11:55.79 uh that that most athletes have is they

11:55.80–11:58.67 have a old yoga mat or a towel with them

11:58.68–12:00.47 and so you can you can put that out or

12:00.48–12:02.27 like here at the track we don't have

12:02.28–12:04.45 those mats so we we've got some grass

12:04.46–12:07.49 and I guess in a pinch you just tough it

12:07.50–12:10.13 out and kneel on some on some rocks but

12:10.14–12:13.31 typically a a small towel or or yoga mat

12:13.32–12:15.35 gets the job done

12:15.36–12:16.55 [Music]

12:16.56–12:19.25 athletes to memorize everything we've

12:19.26–12:22.13 seen up to this point

12:22.14–12:25.63 I can't memorize anything

12:25.64–12:28.43 yeah about a week of doing it every day

12:28.44–12:30.59 I can't memorize anything so I write it

12:30.60–12:32.45 down but the athletes doing it every day

12:32.46–12:34.91 yeah roughly a week

12:34.92–12:37.37 yeah and then and and just to be clear

12:37.38–12:40.01 you do this before every workout whether

12:40.02–12:42.17 it's a threshold run or a long run or an

12:42.18–12:43.91 easy day correct

12:43.92–12:45.89 yep it's a star it's our standard

12:45.90–12:47.69 starting we don't do any running before

12:47.70–12:51.17 it we do this to start and then we would

12:51.18–12:53.87 go do our easy running before doing a

12:53.88–12:56.15 workout or we do this before going out

12:56.16–12:57.95 and doing our easy run or this before

12:57.96–13:00.23 going out and doing our long run this is

13:00.24–13:03.47 this is the starting point

13:03.48–13:05.63 thank you yeah

13:05.64–13:08.81 okay

13:08.82–13:12.29 last portion of the warm-up is Sprint

13:12.30–13:15.59 mechanics and this is the shortest

13:15.60–13:17.03 portion of the warm-up so we're going to

13:17.04–13:20.27 go through first starting with an a

13:20.28–13:25.37 March and a skips B skips C skips most

13:25.38–13:27.19 athletes have heard of those

13:27.20–13:30.05 initiated by Gerard mock Canadian Sprint

13:30.06–13:31.39 coach

13:31.40–13:35.45 so for us we're going through a slow

13:35.46–13:37.67 with the a March and then we're coming

13:37.68–13:41.39 back with the a Skip and the a position

13:41.40–13:44.63 is essentially the lower leg staying

13:44.64–13:48.29 engaged and we want to see good Shin

13:48.30–13:51.13 angles meaning the shin or the shank

13:51.14–13:54.53 perpendicular to the ground and this is

13:54.54–13:56.33 really where we want to see dorsiflexion

13:56.34–14:00.47 so a rolling contact Heel To Toe after

14:00.48–14:03.11 the a skip a March and a skip we're

14:03.12–14:05.87 going to move into a b March and B Skip

14:05.88–14:07.33 and the B

14:07.34–14:11.57 the lower leg is going to be opened up

14:11.58–14:17.45 and so the the swing phase of of a run

14:17.46–14:19.73 is going to be initiated but we still

14:19.74–14:22.07 want the dorsiflexion we still want the

14:22.08–14:26.45 content contact happening under the body

14:26.46–14:28.61 so both these athletes do this really

14:28.62–14:30.53 well that

14:30.54–14:34.07 That Swing portion doesn't initiate

14:34.08–14:38.51 until the thigh starts pushing down

14:38.52–14:40.37 um one second I want to try to

14:40.38–14:43.99 demonstrate a very common

14:44.00–14:48.47 very common error and that's as the leg

14:48.48–14:50.93 is coming up so what we want to see is

14:50.94–14:53.59 we want to see the thigh come up block

14:53.60–14:57.17 and then as the thigh starts coming back

14:57.18–15:00.95 down the lower leg is going to swing

15:00.96–15:03.83 and then contact happening really close

15:03.84–15:06.29 under the center of mass a very common

15:06.30–15:09.53 air is for the athlete to come up and

15:09.54–15:12.29 then kick and then come back down and

15:12.30–15:14.51 we're not the Rockettes we're not on

15:14.52–15:17.39 Broadway and so we want the thigh to

15:17.40–15:20.69 come up and then a forceful initiation

15:20.70–15:25.31 down causing a pendulum effect and then

15:25.32–15:27.17 the foot to come back under the center

15:27.18–15:28.67 of mass

15:28.68–15:31.01 or very close to it if we landed right

15:31.02–15:34.37 under we'd fall in our face so uh so

15:34.38–15:36.41 that's that's the Sprint mechanics the

15:36.42–15:39.41 last thing we'll end with uh are two

15:39.42–15:44.21 ankle dribbles and we can go

15:44.22–15:46.73 so dribbles are a truncated running

15:46.74–15:48.95 movement

15:48.96–15:51.95 and basically uh

15:51.96–15:54.29 a couple different ways to explain these

15:54.30–15:57.17 and we'll do a walk back recovery and by

15:57.18–15:59.69 ankle what we mean by ankle dribbles is

15:59.70–16:01.73 the athletes are stepping over their

16:01.74–16:04.73 ankles so one thing to imagine would be

16:04.74–16:08.75 that you have a stick that runs through

16:08.76–16:11.39 your malleoli and you have to step over

16:11.40–16:14.93 that with very small steps another thing

16:14.94–16:17.27 to think about would be going up six

16:17.28–16:20.39 inch stairs and if you take too big of a

16:20.40–16:22.73 step in front of you you would bash your

16:22.74–16:25.67 toes into a stair so we're looking for

16:25.68–16:29.15 small eccentric circles as we go through

16:29.16–16:31.91 and these could very easily be walked

16:31.92–16:34.43 would you two mind do a walking dribble

16:34.44–16:35.21 back

16:35.22–16:38.03 and that's a really good place to start

16:38.04–16:39.47 teaching

16:39.48–16:41.81 because it's really good you can see the

16:41.82–16:43.73 really good Heel To Toe rolling that

16:43.74–16:50.99 Chris has as an athlete just steps over

16:51.00–16:52.85 and shin angles are good and

16:52.86–16:55.55 perpendicular with the ground so that's

16:55.56–16:57.59 a really good starting point again kind

16:57.60–16:59.27 of going back to a point from earlier

16:59.28–17:01.79 all of these exercises you can expand

17:01.80–17:04.49 and contract maybe an athlete can't move

17:04.50–17:07.85 to an a skip or an a run which we're not

17:07.86–17:10.37 doing in this in this warm-up but they

17:10.38–17:12.71 can do the a March and so you can start

17:12.72–17:14.93 there so same with dribbles it may be

17:14.94–17:16.97 more effective to have an athlete learn

17:16.98–17:19.79 foot contacts and shin angles and kind

17:19.80–17:22.25 of these small concentric circles by

17:22.26–17:25.73 doing walking dribbles over the ankle or

17:25.74–17:27.47 over the calf before they actually start

17:27.48–17:29.39 adding speed to that

17:29.40–17:31.55 and that's the third and final section

17:31.56–17:34.01 of the warm-up are Sprint mechanics and

17:34.02–17:37.61 from at this point we would now we'd be

17:37.62–17:39.35 checking in and at this point is where

17:39.36–17:42.05 we would do any self therapy or therapy

17:42.06–17:43.43 with the therapist that's there at

17:43.44–17:45.65 practice before heading out for the Run

17:45.66–17:47.39 assignment of the day be it a long run

17:47.40–17:50.69 easy run or a running warm-up before a

17:50.70–17:52.97 harder workout

17:52.98–17:55.25 how long does it teach would it take to

17:55.26–17:56.69 going back to our two high school

17:56.70–17:58.19 athletes our new athlete who's a

17:58.20–17:59.81 freshman or older athlete who's been in

17:59.82–18:01.43 the program a couple years how long

18:01.44–18:04.13 would it take them to execute with let's

18:04.14–18:06.35 say a grade of a b or a B plus

18:06.36–18:09.29 everything we just saw in terms of these

18:09.30–18:10.79 Sprint drills

18:10.80–18:14.39 it's a that's a big Spectrum

18:14.40–18:16.73 um and to be perfectly Frank I think

18:16.74–18:19.13 athletes that maybe have more of an

18:19.14–18:21.77 athletic background uh so maybe more

18:21.78–18:23.39 kinesthetic awareness are going to pick

18:23.40–18:25.43 up on some of these movements and then

18:25.44–18:27.95 maybe you have kind of those beginner

18:27.96–18:31.31 athletes in the program and so maybe

18:31.32–18:32.75 they're going through a growth spurt

18:32.76–18:34.73 cognitive abilities are a little bit

18:34.74–18:37.37 lower and it's it's feasible that it

18:37.38–18:39.05 might take that athlete the entire

18:39.06–18:42.23 season to really dial in all these

18:42.24–18:45.31 activities if I were picking

18:45.32–18:48.59 uh teaching points I would say the most

18:48.60–18:50.27 important thing that you you could ask

18:50.28–18:53.27 an athlete to do in in every exercise is

18:53.28–18:55.73 is the dorsiflexion so toe pointed

18:55.74–18:58.13 towards knee and not pointed down so we

18:58.14–19:00.23 want to be here and trying to have that

19:00.24–19:02.87 rolling contact with with every exercise

19:02.88–19:07.19 be it be it the skipping or uh or on the

19:07.20–19:10.13 the a skip so that's a that's the first

19:10.14–19:12.59 point of teaching but more than anything

19:12.60–19:16.25 I I like athletes to get the Rhythm and

19:16.26–19:18.23 and the coordinative element down before

19:18.24–19:20.33 we start before I start picking apart

19:20.34–19:22.73 the technical aspects

19:22.74–19:25.19 what why why should a why should a high

19:25.20–19:28.07 school distance Runner do such of a to

19:28.08–19:30.47 do this longer warm-up and why should

19:30.48–19:33.59 they specifically do this this last part

19:33.60–19:35.93 that they've seen their friends who are

19:35.94–19:38.27 sprinters on the track team do yeah so

19:38.28–19:41.27 so I think the first part uh uh So

19:41.28–19:44.45 Christine and Maddie's roommate uh is is

19:44.46–19:46.25 known to watch them do the warm-up

19:46.26–19:48.43 before going on a run with them

19:48.44–19:52.07 and the joke is that well that the first

19:52.08–19:53.57 mile you're supposed to feel like

19:53.58–19:55.91 garbage and Christine and Maddie

19:55.92–19:57.89 sometimes they feel like garbage in the

19:57.90–19:59.87 first mile but after taking that 12 to

19:59.88–20:02.57 15 minutes to do the warm-up they're

20:02.58–20:04.73 they're online they're ready to go they

20:04.74–20:07.19 don't have this period of kind of

20:07.20–20:08.81 slogging around getting their bodies

20:08.82–20:11.29 going and they can go out and execute

20:11.30–20:15.23 biomechanically in in better better in

20:15.24–20:17.63 better positions so that would I would

20:17.64–20:19.61 say would be would be one reason it gets

20:19.62–20:21.59 you dialed in it gets you ready to go

20:21.60–20:23.69 right ready to exercise yes and then

20:23.70–20:26.03 that last part what we're seeing what

20:26.04–20:27.53 they might be seeing their their

20:27.54–20:30.35 Sprinter friends doing a really good

20:30.36–20:33.17 reason for that is uh I guess I would

20:33.18–20:35.09 say is because as distance owners we

20:35.10–20:37.07 want to be fast too we want our central

20:37.08–20:40.01 nervous systems to be online we want to

20:40.02–20:43.37 execute movements efficiently we want to

20:43.38–20:46.85 execute movements in in ways that are

20:46.86–20:49.31 going to produce good force that are

20:49.32–20:51.47 going to help us move faster and so if

20:51.48–20:53.39 something like a warm-up kind of teaches

20:53.40–20:55.73 us good postural positions that's

20:55.74–20:58.61 something that that we want to do also

20:58.62–21:00.35 as a distance runner for something like

21:00.36–21:02.87 the dribbles that's a really good

21:02.88–21:04.67 activity to start getting your central

21:04.68–21:07.49 nervous system online because when you

21:07.50–21:10.55 can do those faster the the ground

21:10.56–21:12.89 contacts happen pretty quick and then

21:12.90–21:14.63 and then you're ready to go

21:14.64–21:17.45 Jeff why is why is the dorsiflexion

21:17.46–21:20.51 important on on that last there's last

21:20.52–21:23.45 portions we saw yeah so this is this is

21:23.46–21:25.13 potentially for some people a

21:25.14–21:27.19 controversial topic

21:27.20–21:30.77 dorsiflexion so if you're if your foot

21:30.78–21:34.67 is in in that position and you're

21:34.68–21:36.23 running

21:36.24–21:39.77 the speed that you're going your foot is

21:39.78–21:41.93 going to self-select where it lands and

21:41.94–21:43.79 there's been a lot of debate and there's

21:43.80–21:45.29 literature out there that talks about

21:45.30–21:48.23 foot strike and how you should land and

21:48.24–21:50.81 I'm I'm a firm believer that the

21:50.82–21:52.61 velocity that you're traveling is going

21:52.62–21:54.89 to dictate where your foot lands so

21:54.90–21:56.63 whether that's further back closer to

21:56.64–21:58.73 your heel closer to your midfoot or

21:58.74–22:01.13 closer to your forefoot being in a

22:01.14–22:03.95 dorsiflex position allows your body to

22:03.96–22:06.83 self-select based on the speed that

22:06.84–22:08.21 you're traveling and the terrain that

22:08.22–22:10.19 you're on where it's going to be most

22:10.20–22:12.89 effective to contact to impart Force

22:12.90–22:15.65 into the ground the slower you go the

22:15.66–22:17.63 more time your body needs to impart

22:17.64–22:19.73 Force you're going to land further back

22:19.74–22:23.69 the faster you're going Usain bolts bolt

22:23.70–22:25.97 style is a sprinter the farther forward

22:25.98–22:27.41 you're going to land on your foot

22:27.42–22:29.27 because you literally don't have as much

22:29.28–22:31.73 time to be on the ground because of how

22:31.74–22:33.77 fast your center of mass is going so

22:33.78–22:36.23 dorsiflexion and learning dorsiflexion

22:36.24–22:38.39 sets up the ability for the body to do

22:38.40–22:40.61 the best job they can to determine where

22:40.62–22:41.93 it needs to land

22:41.94–22:45.80 thanks so much Jeff yeah