You Won't Get Crazy Fast Without This 1 Thing
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- čas přidán 2. 06. 2024
- Sprint Club: www.sprintclub.co/
XERO Shoes: bit.ly/3QWfXbl
RSI Challenge: www.thesprintproject.co/RSI-C...
Edit: After uploading I realized I may have mispronounced the name of the Maasai people, my apologies.
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TIMESTAMPS:
00:00 Intro
00:40 Experiment with 50+ Athletes
01:11 Effortless Speed
01:25 Checklist for Bouncy Feet
01:55 10-5 RSI Test Explained
02:11 10-5 RSI Standards
02:20 10-5 RSI Results
03:13 This is NOT an Overnight Trick
03:46 Surprising Discovery
05:00 Warning
05:17 What is The Sprint Club?
06:37 The Power Of Barefoot Style Shoes
08:15 2X Olympian, 8X National Champ
08:40 10.4 Sprinter
09:00 RSI Sprint Club Challenge
09:26 Sprint Club Olympic Coach
09:45 2X National Champion - Sport
I'm back.
Sprint Club: www.sprintclub.co
XERO Shoes: bit.ly/3QWfXbl
RSI Challenge: www.thesprintproject.co/RSI-Challenge
FINNALLY
Let me know which ones are from . Mexico I need fast Mexicans. For a competition in California.
if you play street football bare foot your tendons would be bouncy
Hi sir I m from Mumbai India age 33 yrs weight 108 kg..I am working in Mumbai police I am trying for 800 mtrs running for sub inspector physical exam...800 mtrs in 2.30 min ..how I am start practicing plz help
I was just training my son last weekend with this because he has bad arches and constantly runs on his heels. He's a soccer and basketball player and I knew this would help. Before watching this video I said I bet TSP is going to talk about the exact thing I we are working on. Thanks for the detailed explanation and research!
That’s incredible timing. Your son is very fortunate to have a father like you who is there help him out. I’m glad the video was helpful!
The sprint club is great for parent-athlete duos!
Do you have any advice for athletes with flat feet? My son has flat feet, something that I don't understand as I have a very high arch, very bouncy, fast sprint and athletic. My son is athletic and is a solid soccer and basketball player, but the start speed and maintaining speed is what kills him because he defaults to running on his heels which slows him down. It's frustrating as a soccer and basketball coach because I work with a few kids with the same issue... We do a lot of sprint training and forward leaning and striking with their toes/forefoot in the drive phase, but when it comes to scrimmage or game time they always default to running on heels...@@TheSprintProject_
You have explained the foot and leg fundamentals more than anybody I've ever spoken to in my life. This might be what helps me stop breaking my body everytime I run.
Great vid Cesar! Reactivity is such an overlooked quality, especially for non-track athletes who think that to become more athletic then all you need is to get bigger in the gym.
love you website
@@JSH312 Much appreciated! 🙏
yo when you finna drop the vid on this topic@@azideperformance
I am a coach of a top 8 in the Nation youth American Football Team in Germany and since I found your channel am I hooked.
Love this RSI information. Will look into it now.
The sprint club is great for coaches. I believe it is also on sale right now
I recommend the Sprint club for coaches as this is an excellent sprint to university to be a part of Olympic stretcher Wyndell Dickinson
such a cool video the speed club🔥
I’m a 13 year old girl who just started track and man am I sore. I went through 2 eating disorders back to back and haven’t been able to have a consistent period for almost 2 years now. In the last seven months I have exercised for about 5-8 hours a week doing weighted pilates, yoga,hitt, biking and running workouts. One main thing I do is run with a chest vest and ankle weights on, but until my feet were super bruised and my knees started to crack, I didn’t realize I was running horribly. I would do drills doing high knees, skipping, and sprints with weights on running heel toe for months. While they never permanently damaged, running heel toe is practically engrained in me, also due to the fact my feet have a huge arch in them, they literally look like Barbie feet. I’m trying to retrain my feet to land on my heels. I ran 8 miles on an empty stomach on thanksgiving and 10 miles for new years on an apple, so I have endurance but my speed I’m trying to unlock, because it really needs some work; and need some tips on how to retrain my feet. So I just want to say thank you so much for this video. ❤
Land on the ball of my foot*
Great video. After some research I decided to go barefoot/ minimalist around 2018 and never looked back. I found Steven an Xero already back then. Loved the guy debunking all the barefoot myths, 'transition shoes' and whatnot in a small video series he kept saying 'Just go run barefoot'. Some time after I found the Montreal Center for the Alexander Technique which has a great website about running, biomechanics and the fundamentals of locomotion, insanely interesting. From their website I found the quote 'Running is jumping'. I have made some mistakes going the barefoot/ minimalist route but overall it has been great and in fact being 50+ now my running and overall shape have never been better. Generally two track sessions and one long run every week as well as two to three calisthenics sessions and general strength and activation drills and exercises have proven to be the optimal regime for now. Oh yes and regular rope jumping. Take care and greetings from Holland.
Very interesting. Awesome to hear your story!
a long form video, let's GOOOO
Best sprint video I've ever watched and I've watched hundreds.
Watch Loren Seagrave
Luckily for me i didnt listen so i spent most my time barefoot playing soccer etc as i felt it gave me an advantage due to this, my feet are so strong i could hike bare footed. Thank you for making this video, it inspires me to do whats best for me not others
I am happy that my score is still good even when I am retired 😎😎(thx for analyzing)
Nice video bro , having a good bounce is a BIG KEY for fast times
Keep up the good work ❤
Thanks for the love and for letting us analyze your score bro!
I'm happy I found this because I want to run again for competition as my brother does at 67. I'm 64 and I did Tae-Kwon-do first and later became a professional dancer.
I sadly stopped training as much but I have a very healthy lifestyle.
I'm eager to learn more about this approach.
Try out the sprint club. It's like 9 bucks a week if you don't wanna commit to the full month
thankyou for covering barefoot shoes
I cycle through 6 different shoes for my walks and long runs during the week. The only constant is my racing flats and spikes. Matt Boling has a martial arts background, no surprise with his results. All that jumping and stretching.
RSI is not as important for running speed! At least that's what i found. Jumping is not running.
RSI do correlate much better with sprinting speed than things like squat strength because it's much faster, but it's still not a good/strong correlation.
The point is that jumping and RSI is dependend on vertical force/stifness.
But sprinting is mostly about horizontal force/impulse. There is a overlap of corse.
High RSI will probably help more if the athete also has the power from the hips to load that spring.
Basically it's about being able to create negative food velocity (=horizontal impulse) to load that spring during ground contact.
When analyzing elite sprinters this became very clear. The best sprinters can produce more horizontal force/implulse at higher speeds. JB Morin did excellent work here.
the goat is back
The legendd
Make video on tendon stiffness proper training
Thank you man! Love your vids and explanations. Would you mind going into more detail about the air time/ ground contact time calculations. Are you adding the values of best 5 jumps post the squat jump? I’m a little confused how total air time and total GCT are being calculated?
Great video. One simple tip to get more barefoot exposure is to take off your shoes when indoors.
Thank you, yes that's a great to increase the time you are barefoot.
@@TheSprintProject_ tambien jogging on grass sand or dirt right.
Just did the test, 3.03 is good. Did martial arts when I was younger and am a distance running athlete. Nice combo
Woah that's me in the video
My guy, our Sprint Club Advisor ;)
That’s not me in that video!
Thats that guy from the sprint club😃
All legends here 🔥🔥
great video. But Correction on the "Massasi tribe" .. It's "Maasai Tribe" NOT "Massasi tribe". They Are a tribe from my home country.
I noticed that too haha
I just discovered you and I love your videos !
Do you think I can do sprint just after my lower body workout ??
Because I'm currently doing 4 days split (2 upper 2 lower) and I don't really want to add days of training to optimize my recovery
I recognize Riverbank. Lived across the street for years as a kid
Small world
I'm from the sprint club, RSI is one of the most important things and really correlates with sprinting, I recommend the sprint club to anyone trying to get faster
Yo thomas is that u?
@@AureyT. Yeah, on my mom's account😂😂
and what can we do to get better
@@AdrianSanchez-vg3ce improving your reactivity and in turn your CNS will be a great place to start
Man, I wonder what the RSI would be for Elite Dunkers like Isaiah Rivera / Chris Staples cause those dudes got mad Hops.
It's likely high but not as high as you would think. They do a lot of upper leg plyometrics, but this version of RSI tries to take out the upper leg for the most part
Good stuff. What about decline with age? What did you find in the older athletes you tested? Thanks.
Yeah I figured this out but my coach didn't understand. I am a senior in highschool, and I'm a big guy, but I have a 12.5 100m. I figured out that running on your toes more increases stride and transfers more energy than the heal method.
What things did you change to get him so much faster.
I saw you have been working on acceleration and faster shorter steps from the start and a stronger lean.
Im in the video!
Is it a linear relationship? Did you compute the correlation coefficient? What software do you use to compute the RSI?
Matthias Bühler 🔛🔝
Yup
That sprinter at 3.30 in green seems to be constantly almost falling?
Can you do a all in one how to have proper sprint technice from the start up to max speed
I noticed my rsi score for one jump that was 52/21 = 2.47 barefoot. And on the same surface i got 52/19 =2.73 with shoes for 1 pogo jump.
But i was slower.
Some shoes add a lot of bounce that's why only test barefoot
How long rest should i take after 20s fast pace sprint. And how many reps should i perform as a complete beginner
do video on exercises to increase speed for kids
I would think jumping rope would also be really good for increasing speed then
Definitely
Help my PE teacher signed me up for cross country running cuz I was fast yesterday and now I need to learn how to run for a championship in a days time 💀
I have a score of 2.36 but I have a 33inch running vertical. Does this sound right? Also, how do you improve your RSI score/ elasticity?
How can I measure my ground and air contact times?
Frame by frame slo mo
how do you test it? do you count each hop time individually?
I explain it at 01:55 mark, yes count each hop and find the average of the 5 best.
@@TheSprintProject_you mentioned you divide it by ground time? Not making sense to me
my RSI is 2.0... how do you improve your rsi ?
and even with a high rsi its not necessary to run fast , so how do you use/implement your rsi in your running ?
It may not be necessary to run "fast"(many different definitions to fast), but it certainly helps. You improve your RSI through regular ankle dominant plyometrics. If you want to get faster, consider taking advantage of the sale they're having for black Friday
Weird thing I had was I was lousy at jumping but when it came to sprinting I could run 100m in 11.4 which wasnt bad for someone who never did any sprint training at all, just played football (soccer to you US brothers). It was such a contradiction to everything I hear about being fast
Because jumping and sprinting are still different skills, I'm quite bad at jumping but I'm a sprinter and my pb is 10.6. And I have seen great jumpers not being able to run under 11s
Great video. Just wanted to point out - the bouncy tribe in Africa are called the Maasai, not the Massasi
can i get the raw data for this? Im interested in the correlation coefficient between the two variables and im interested in calculating it
While I agree it would be interesting, I think it wouldn't tell the full story due to the immense amount of variables to sprinting--Still a cool idea
Il l'a dit le sprint dépend de nombreux facteurs et c'est un des facteurs permettant l'amélioration du sprint, on l'a vu avec les donnés de la vidéo, certains bien qu'ayant un RSI plus élevé ne sont pas beaucoup plus rapide que d'autres ayant un RSI moins élevé
Also fasica plays a huge role
Yep. That's why we recommend barefoot style shoes of some sort to train it through the thousands of steps people take
What equipment is used to conduct the test?
🔥🔥
" bouncy feet" you mean a highly developed achilles tendon that allows for more reactive forces.
Found the super scientist who doesn’t know what known and good uses of words are. Plus your feet are of it it needs strength and development too so your wrong😂
@@Messup7654 thats just it. U dont have to be a super scientist to read up on this. The feet are not what creates bounce. Reactive strength comes from tendons, not muscles. But luck regardless.
@@Magnusfication dude your feet are very important part of the equation 😂 and no it’s not just the tendons muscle play a part to by your logic you muscles completely are inactive and don’t have any part in a movement so they could theoretically not exist and the movement would be the same
@@Messup7654 i cba to argue a position i didnt take. The whole point is that the term 'bouncy feet' is an oversimplification no one will be helped with.
@@Magnusfication yeah I’m arguing that’s untrue it 100% is a helpful simplification idk how to prove my point other than just being around people and knowing how lots think but go off it truly doesn’t mean much as he and lots of people always will over simplify things and make their videos easier to watch and understand
This sucks, mine is 1.7 (though I wasn’t warmed up). I’m running in the low 12s (at 38yrs old) and trying to go under 12sec.
That's still an impressive time at your age and especially at your RSI score. Consider joining the sprint it's been the best investment I've made into my sprinting journey and it's very reasonable pricing. Keep it up!
Running that time with a lower RSI score is impressive, imagine what you will run after you join the sprint club and get your RSI up
Check usain blot 📈
jump rope is the goated exercise
Any research beyond your own findings on the correlation between RSI and 100m times?
This was interesting! This video inspires me to reincorporate pogo hops into my routine, and get some barefoot style shoes. One a side note, have you heard of Lion Martinez? He's a masters sprinter from Sweden. He's 45 and super fast (current WR holder of M45 200m). I wonder what his RSI score is.
Lion´s a beast!
He almost broke his own WR in the 100m last september in the European Championship in Italy. Shame hes 10 years older than me, so I dont get to run against him 😮
@@Magnusfication - Run against him in an open event. Where are you "based"?
@@nattyswede im from The Netherlands, so thats not likely unfortunately. But we'll undoubtedly run into eachother again at the Masters World Championship in Sweden next year. Not that it would be a close race by any means. I have a PB of 11.55 😅
@@Magnusfication - maybe Lion would race in Holland... I'll ask him. 🙂And 11,55 at 35 is RESPECT! Good luck with your training for the Masters. It's being held in my town and I have a high jumper in the M35 that'll be participating.
Sir midle distens runnar topic plz
Would sprint club also help distance runners to improve their sprinting? Im a miler and I feel like something like this would really help me.
Hello Cesar, I wanted to ask if i could use ai(copilot) to generate personalised sprint training which can can get me from a 16.15 100m to a sub 12 in a years time. Thank you, Jack
Hey.
I am just confused about the perfect age of started training as a sprinter or can a 20-21 year old person starts training as a sprinter and get good results at this age or its very late to start as a sprinter???
Please help me
So the key to get faster is a bouncy feet ?
It's a big part. There's no silver bullet, but this sure will help
Is it possible to get a copy of the data that are used in this video? If not, can anyone point me in the direction of articles that also show the correlation between this test and sprint speed? Thanks.
Next time you should just show a plot of RSI vs 100m pr and some sort of regression -- showing random points is not as convincing
I have good feet. I remember i felt super slow one time sprinting in shoes. I did those bounces naturally never heard or seen them before and tried sprinting again, and i took off just like sprinting barefoot. I hate shoes they turn feet off.
It's Maasai tribe, not Massasi. Good stuff though. I am going to start the challenge here soon!!
Maasai
I'm new to this channel where should I start
i have a good question if you want to increase speed shown lift weights or not lift weights
Yes, you should, but im a pretty specific way. Join the sprint club if you're really interested
Comment améliorer son RSI?
ok so how do i actually train this?
Weee backkk
I wanna get faster, come to Dallas bro. How much is it?
Join the sprint club in the meantime. It's pretty affordable
Hloo.
When will u come to INDIA🇮🇳im waiting.
Can you give a correlation of rsi and speed(or time)? I mean r value
Hey SP , so I’m currently trying to become a Running Back in football and right now in my 100m I have a PR of 12.34 and I want to get to 11.34 what exercises should I do?
Start sprinting join your track team if you have one if not find somewhere to sprint if you have a hill use it. After that you need to do pylometrics athlete x and this channel has vids on them and you need to work on your technique both channels have a ton of that and lastly you need to get stronger and powerful those two channels have all you would ever need and it takes time so don’t quit after 3 months
Join the sprint club during the upcoming black friday sale. It has tons of resources for sprinters and team sport athletes like football.
@@Messup7654 thanks man I appreciate it💪🔥💯
@@Messup7654 join the sprint club, I think there is a black Friday sale coming up, you will get a bunch of lessons and get a full exercise plan, plus technique analysis, it is worth it
This is why im a sub 9 sprinter
In what
The 60
@@colespradlin5440 nah the 100
You need to only improve the tendons and ligaments that’s the secret to sports all sports
Can someone tell me why I can beat everyone in my meets on the 40-60 yards by 10 yards. But after the 40-60 they all just pass me up and beat me, like is it my endurance, stamina, or stride.
Does the time means how many sec in air?
Air time/gct(time spent touching the ground)
@@AureyT. the moment you feet left and touch again?
@@elyesacetin7770 for air time, the moment your feet leave the ground and touch again on the way down. For gct, the moment on the way down that your feet touch the ground to the moment they come off
5:30 Maasai Tribe, not Masasi 😉
just do some jump ropes barefoot! 🙂🎖
so where the exercises to help improve RSI ???
How do I analyze my times well
Phone on slo motion
Mines 3.233 but i cant even break a 7 second 60yd. Whats up with that?
in respect to this video dont you think the nike maxflies i would love it if you go back to SU BINGTIAN of China how he run his first 60m in 6.29sec
those spikes actually fill that void ..i seek to be guided on that aspect
@@glennotieno4361 Fill what void?
that spring like action is the void that
@@AureyT.
@@glennotieno4361 I don't really like my nike maxflys, the bubble is too small it seems and makes my ankles unstable
@@glennotieno4361 it's not gonna fix the issue. Getting more spring through a foot and ankle that lacks stiffness isnt going to work how you think it might. The stiffer something is, the more force return you get. If you get artificial spring(in the front of your foot) while your ankle lacks stiffness, think about that imbalance. Whatever bounce you get from the bubble is negated by your weak ankles. The bubble is disliked widely throughout the track and field community. The bubble really doesnt do much in such short events, and if your foot and ankle arent strong enough, the bubble is going to destabilize you. Hope this made sense. Consider joining the sprint club--30% off rn!
I noticed that you had a lot of clips in my town (Viljandi)😅, when are you coming again so you could couch me🙄
I was there this summer :D, send me a message on instagram @sprintclub.co
insanity numbers highest I've tested so far is 2.48
what about volleyball , isn't that also a bare foot sport
I do i calculate it ? Any app ?
My jump app
hi
Yo
How to use gym while training there is some routine....😢
The sprint club has a training routine with sprinting and gym work. There will be a black Friday sale soon
My pb in RSI on grass surface is 3.74 and drop jump with using hand RSI is 4.70
My best jump in 10 jump is g.c.t is .15 and Air time 63
What's your vertical and 100m time? That's impressive.
@@TheSprintProject_ my vertical Max is 91 and my 100m pb is 11.19
@@TheSprintProject_ i appreciate all your content and great full for all videos. Yesterday I saw this video and i decided to take my RSI test today and I dm you here
@@yashjumper Wow, those are impressive RSI. Would love to see you in the sprint club!
Hello sir
Brother ,what is RSI??
Reactive Strength Index, it test's how bouncy and reactive your foot/ankle complex is
@@AureyT. Thank you for the clarification
You might have awakened a dormant sprinter in me...I didn't know there were masters sprinting divisions
Gonna have to do this rsi challenge.
I will say one way to build explosive feet... trampoline.
That's awesome! I hope you pursue your sprinting dreams! There are several masters athletes in the sprint club, so if you are willing to invest, now is the best time. I hope to see you in there so we can help you achieve your goals
Good lord! Being able to bounce off of ground at high velocity makes you good at rapidly bouncing off of ground at high velocity.
NO! I don't believe it. Need more proof and testing and calculating.
There is plenty of evidence to suggest that the better someone's RSI is, the less their foot and heel collapse during sprinting. In the Sprint club we analyze hundreds of videos, and if someone is technically sound, and their heel/foot collapse during sprinting, it's almost always due to a less than ideal RSI score
I got 3.25 but i run 11.96s
I was 3.6 and I’m 12.1 terrible turnover and bad start🤦 all stride length and bounce😂
Never mind I forgot hands on hips
Assuming your RSI was done properly and the score is accurate, then there are still many things you likely have to improve on. I'm willing to bet some of them are issues with your form that could easily be fixed within a few weeks. Your training may also be an issue. Having a high RSI doesnt automatically translate to fast times, but it helps a lot. Sort of like for football, if you can squat 405, that will surely help, but it doesn't automatically make you a good player. If you want more help join the sprint club, its 30% off rn!
That was my first ever 100 m dash time
Bro can you sell all those different feet pics on OF
Jk LOL
Jesus said to him “I’m the way,the truth,and life, no come to the Father but be me John 14:6 Amen
Amen
Truth
ok
Amen
Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me.
-- John 14:6
Great video, but please stop referring to decimal numbers like numbers above 1. For example, 12.34 is not "twelve point thirty-four," it's "twelve point three four." Love your videos, and appreciate all the work you put in!