Also, currently reading Tellez`s book!. I rely solely on nose breathing and I too have found that long deep inhalations and exhalations though nose really were more effective and kept me relaxed .
I don't get the frustration of Glen Mills. Bolt ran 9.63 thanks to his lean, the time would be slower without that. Bolt would have lose in 2015 without a lean. How many athletes have win a title or a podium thanks to a near perfect lean ? (Hello Christophe Lemaitre haha). And many athletes have win thanks to a dip, like Shaunae Miller in the Olympic 2016 for the 400 m. Lean and dip result in faster times if well done. Bolt's race in 2012 was better than 2008 and 2009 in technique criteria, because he run all out to the finish line. In 2008 he stop his effort 20 meters before the line, and in 2009 he doesn't lean. Same for the 4 x 100 m relay in 2012. 36.85 thanks to the lean, it would be slower by few hundredths of a second without that. Even Ryan Bailey lean. All athletes who can win by a few margin try to lean, it's for a reason. The few times Marie-Josee Ta Lou refuses to lean, she lose (in 2017 if my memory is good). Yeah obviously if lean too early (like 10 or 20 meters in advance like Justin Gatlin in finals 2015), you lose time yeah. But if done properly, like Bolt in 2015, it's a game changer. Bolt has the world record in 2008 for the 200 m because he leans, otherwise Michael Johnson would still have the 200 world record until 2009.
You have to understand this a little better, because there is an element you and many others don’t seem to be aware in this regard. While the lean at the line is important to get the torso across the line in a tight finish, leaning actually slows the runner down. When using proper frontside mechanics, especially with the taller runners, those front mechanics pull the runner forward and the fastest the runner can move horizontally, and leaning forward is already very difficult when running with proper frontside mechanics, because the knees are so high; it’s like trying to sit and stand at the same time…against physics. Also, leaning forward changes the mechanics to backside/butt-kicking mechanics, which is obviously much slower than frontside (a good example of this is to look at the 80’s videos where the sprinters are using raw speed, see how fast they appear, then compare them to a sprinter today who appears to be running much slower, yet has a significantly faster time)! It is much more important to maintain those proper frontside mechanics than to lean, and interestingly, in the ONLY reason Bolt beat Gatlin is because Gatlin leaned so hard! Another perfect (and crystal clear) example of this is Christian Coleman this year in the USA Trials…he was WAY out ahead of everyone, began to lean way too early, and look at how fast everyone passed him the final five meters as a result; had he just kept doing what he was doing he would have gotten second or third at worst. It is imperative folks understand the lean is the last thing on which one should be focused - running through the line is the first idea. I know it doesn’t seem to make sense, but please just trust me on this one.
@@stevie586 Sorry but I can't. I still think that a good lean is faster than nothing. Justin Gatlin in 2015 was a bad lean (so yeah, slower than nothing), and probably your example of Christian Coleman (I don't remember the race I don't analyze tris trial in detail, for me it was more that Coleman has a bad finish as usual, but I trust you). My point is still valid, in 2015 Gatlin needs a bad lean AND Bolt a good lean to lose. Bolt has a good lean so Gatlin's mistake was fatal. And for Coleman, with or without lean, he slow down a lot in the last meters, he's used to that. If you lean at the last moment, the slow down is compensate by the torso forward, so you gain time if you time well your lean. I can indeed imagine it's not so easy to lean properly in fonction of the situation and the mechanics of race, but many athletes can do that well for me. When Bolt do that, he leans well, and he is taller than many runners in the track. He has also very high knees in these races, so I see your point, but I don't think it's that difficult either to lean properly. For the dip I can agree the balance between risk injury and win time is often not rewarding (except if it's your only chance to win, and the other doesn't dip too), but for the lean, I think this balance is okay, and I don't think it's so difficult to lean well, yeah you can fail, lean too early and lose time, but like every segment of the race, you can fail and lose the race, for example a false start, a bad time reaction, a bad acceleration, etc. There are many ways to fail a race, it's not a reason to not put everything in your side to optimize your race, yeah you can improve all the others compartiments of the race, but the lean is also important yeah, and it"s not incompatible or exclusive, you can be good in both.
@@battleworld2457 first, let me just express I appreciate the fact you can disagree with me and still express your points in a friendly, rational, positive tone; a quality seemingly most TH-camrs commenting on Track and Field appear to completely lack! Secondly, you raised a few good points, and I need to clarify a few based upon your response. Now, I must clarify that I am a short sprinter/hurdler/jumper who has run all the ranks of T&F, starting with AAU & USATF as a Junior, I have coached this sport, and I am the absolute KING of leaning, as it has helped me win many, mannnnnnny races! LOL, I just want to be extremely clear I am a huge fan of leaning and have no shame in taking advantage of a strategic (perfectly timed and angled) lean before we get too deep into this. Now, let’s go back to the Gatlin and Bolt situation in 2015. Yes, you’re correct with your assessment Gatlin’s lean was bad. Well, the lean, itself, was a great lean, but the timing of it was way off…he did it a step too soon. As for Christian Coleman, I figured you were going to come back with that reply, but it’s inappropriate for this situation, because Christian Coleman has fixed his finish in the 2017-2019 so well he pulled away from Bolt, and if you watch his earlier races, he literally fixed that finish so well he was pulling away from Fred Kerley in the latter part of races against him, as well as damn-near made the team in the 200M, which is just totally unimaginable given his race pattern, ROFL! My thing about Coleman in the trials, is that he literally leaned waaaaaay too early…he was in first place at 95M, and instead of running through the line, he decided to overstride and lean instead of continuing to run through the line; a critical error, because I truly believe that after seeing his training results last year and this, he should have won Budapest and WOULD have (had he not slipped in the beginning of the race, but note he won Prefontaine in true fashion), and I definitely think he would have won Paris this year had he made the team (in addition to basing my feelings upon his training this year, take a friggin look at that INSANE first leg of the relay…Coleman was fuqqin’ READY this year…his finish looked like 2017-2019 when he ran 9.7’s)! Coleman’s problem, and a huge problem with the leaning conversation in which we are engaging, is the knee drive is CRITICAL to putting power down to the ground and extending horizontal motion; one cannot drop the knees and expect to have great horizontal motion. Leaning requires that someone drops the knees, which is my point, here. Of course, there is the Plantar-Flex, keeping those hips up, etc., that matter, but knee drive is importantly to those as well, as the Plantar-Flex isn’t as effective if one is butt-kicking and not getting that foot way back out ahead to reach for more ground, nor does it assist with springing the sprinter up and forward for distance. I understand your point entirely, and I totally respect you and all your sub-points. Still, not only as a short guy, but a guy with amazing technique, when I play other Sports where I’m required to lean forward and low, it is a tremendous challenge for me. I played a softball game two days ago, I was outfield and a ball came up short, I ran and charged the hell out for the ball & I even would have caught it had I continued to run full speed and nose-dive & injure my friggin everything, but I was running so damn fast with my knees sky high, I honestly could not put myself into a position to lean for the ball! The mechanics of my head/neck/shoulders/spine/hip/etc. positions, my arm drive, my knee drive, my Dorsi & Plantar-Flexing between steps, momentum, etc. were so in sync and smooth that they simply would not allow me to abruptly lean in the way necessary to get that ball without injuring myself. I’m also surprisingly not the best at doing slides when I play softball - I can get to the base much faster when I maintain my mechanics and step my foot out so far that I overstride and connect with the bag so early that I am able to stop and stay on it by the time I’m standing or either can kill my momentum fast enough to prevent falling off of it with before over-running. I was a child when the only person using these perfect mechanics was FloJo, as a woman, and no one even knew what she was doing or how (most folks, including the best coaches on this planet, still do not know many of the things she was doing to this day), and it is insane to know that even she decelerated in her final 10M less than the man, myth, and legend “BOLT”, himself, and notice she did not lean forward, eh?!? Another person I really need to mention here, is ShaCarri Richardson. Go back to 2019 in the 200M in NCAA championships and look at all of her races from there and you’ll likely understand what I’m saying and why she is HORRIBLE at leaning! We can see her trying to lean, but, it’s awkward as hell, and she’s not so successful at it, so she just tends to let up at the end of almost every race, LOL. She too is short like myself, has crazy amazing front-end mechanics, and even with all the flaws in here execution and little things where she can totally improve big time, she’s got the second fastest top speed in HISTORY…even a faster top speed than the inimitable, and much taller, FloJo! To hell with the lean…as we continue to advance in technique and theory, we should understand the new focus for sprinters is doing whatever it takes to reach the desired distance horizontally within the least amount of time possible, and unfortunately, it means we need to erase some of our ignorance and try new things. In this case, it will benefit the runner much more to stick with keeping those knees high and spring forward with those ankle/calve flexes than the lean, itself. I totally get your theory, trust me.
Shaunae Miller-Uibo dove at the line. That wasn't a dip. Allyson Felix was just faster in that race and Miller-Uibo couldn't take losing on her feet apparently. I hate that diving at the finish stuff. This isn't swimming. Lean or dip all you want but don't dive at the line with no intention of landing on your feet smh. As for Bolt's technique, his 2009 is better than his 2012. He did dip at the line in that 9.58 race. It may have even cost him a hundredth of a second or so because he didn't need to dip at all but he thought Tyson would be close (that's what he said in an interview). His 2008 9.69 race was perfect for the first 80m or so and he still only lost around 8 hundredths in the last 20m compared to 2009. In other words without that celebration he still wouldn't have run faster than he did in 2009 though he'd run faster than his 2012 9.63. Even a perfect lean won't make someone a few hundredths of second faster like you're saying. If done perfectly (key word "perfectly") it can save a few thousandths of second up to maybe one full hundredth (not multiple hundredths). Finishing speed is the most important thing and that determines how much ground you make up at the end before any lean comes into play. Countless times I've seen athletes lean instead of running smoothly through the line and I don't mean 10m too early. One stride too early may still slow you down slightly but most sprinters take at least 2 strides to lean/dip which is why running through the line at a faster speed wins every time. Tebogo showed in the 2023 World Champs that running through the line at high speed was better than leaning and that got him a silver while most of the leaners were decelerating too quickly and ended up behind him. Sha'Carri Richardson did the same in the 100m while Shericka Jackson decelerated too much with her lean as did Shelly Ann Fraser-Pryce. Watch the women's 100m hurdles at those championships. Keni Harrison (still world record holder until the semifinal) said in an interview during US Nationals that her coach told her to dip at the line in every race. I slowed down her races around that time and all that dipping caused her to run slower because she spent about 3 strides preparing to dip for the line. She wasn't dipping like that when she broke the world record. To be specific she didn't dip or lean at all when she set the American record of 12.24 but a few weeks later when she set the now former world record of 12.20 she did start leaning 2 strides away from the finish (unnecessary as she had a proper lead) but not as bad as what she was doing in 2023. The dipping hard in 2023 made her a tenth slower than her PB from 2016. Charlie Francis never encouraged Ben Johnson to lean at the line. Ben didn't like it and preferred running through the line with good form anyway. Charlie noted that in either 1988 Olympic final or 1987 World Championship final (I forgot which race as I haven't read his book Speed Trap in months) how one sprinter leaned too early and missed the podium while another one timed it perfectly and got a medal. Leaning is a last resort and needs to be done correctly but that's rare. It's not a good thing when you see everyone leaning early and someone happens to win with a lean. Literally they all were decelerating too much with bad leans and the one who won just happened to get there first. That doesn't mean you need to lean to win every race. Those are bad examples of how to finish a race and they are the norm but that doesn't mean it's more efficient most of the time. Bolt leaned one stride too early in 2015 but Gatlin was reaching for the line literally 18m before so Bolt didn't have to be perfect there. Another example of Bolt's lean not being good is 2017 which got him 3rd.
This was fast in terms of relative release time.😂
😂
This was the one I’ve been waiting for!
This is great you should do this for other sprint events and field events too
...and here it is, final chapter! Going to enjoy it with my espresso this morning
Now do it for 50m!! 😂
Also, currently reading Tellez`s book!. I rely solely on nose breathing and I too have found that long deep inhalations and exhalations though nose really were more effective and kept me relaxed .
Can finally watch it in its entirety
Guys who are strong in the 60 to 100m stage of the race are always my favourite to watch
Can you do a video of the top 10 fastest 50m split times of the at the 50m mark ofnthe 100m race please 🙏🏾 ?
Great 👌 video
great work, can you put in a playlist please? Easier to share etc. thanks
Done
Beautiful
Make a video on the 200m
I don't get the frustration of Glen Mills. Bolt ran 9.63 thanks to his lean, the time would be slower without that. Bolt would have lose in 2015 without a lean. How many athletes have win a title or a podium thanks to a near perfect lean ? (Hello Christophe Lemaitre haha).
And many athletes have win thanks to a dip, like Shaunae Miller in the Olympic 2016 for the 400 m. Lean and dip result in faster times if well done. Bolt's race in 2012 was better than 2008 and 2009 in technique criteria, because he run all out to the finish line. In 2008 he stop his effort 20 meters before the line, and in 2009 he doesn't lean. Same for the 4 x 100 m relay in 2012. 36.85 thanks to the lean, it would be slower by few hundredths of a second without that. Even Ryan Bailey lean. All athletes who can win by a few margin try to lean, it's for a reason. The few times Marie-Josee Ta Lou refuses to lean, she lose (in 2017 if my memory is good).
Yeah obviously if lean too early (like 10 or 20 meters in advance like Justin Gatlin in finals 2015), you lose time yeah. But if done properly, like Bolt in 2015, it's a game changer. Bolt has the world record in 2008 for the 200 m because he leans, otherwise Michael Johnson would still have the 200 world record until 2009.
You have to understand this a little better, because there is an element you and many others don’t seem to be aware in this regard. While the lean at the line is important to get the torso across the line in a tight finish, leaning actually slows the runner down. When using proper frontside mechanics, especially with the taller runners, those front mechanics pull the runner forward and the fastest the runner can move horizontally, and leaning forward is already very difficult when running with proper frontside mechanics, because the knees are so high; it’s like trying to sit and stand at the same time…against physics. Also, leaning forward changes the mechanics to backside/butt-kicking mechanics, which is obviously much slower than frontside (a good example of this is to look at the 80’s videos where the sprinters are using raw speed, see how fast they appear, then compare them to a sprinter today who appears to be running much slower, yet has a significantly faster time)! It is much more important to maintain those proper frontside mechanics than to lean, and interestingly, in the ONLY reason Bolt beat Gatlin is because Gatlin leaned so hard! Another perfect (and crystal clear) example of this is Christian Coleman this year in the USA Trials…he was WAY out ahead of everyone, began to lean way too early, and look at how fast everyone passed him the final five meters as a result; had he just kept doing what he was doing he would have gotten second or third at worst.
It is imperative folks understand the lean is the last thing on which one should be focused - running through the line is the first idea. I know it doesn’t seem to make sense, but please just trust me on this one.
@@stevie586 Sorry but I can't. I still think that a good lean is faster than nothing. Justin Gatlin in 2015 was a bad lean (so yeah, slower than nothing), and probably your example of Christian Coleman (I don't remember the race I don't analyze tris trial in detail, for me it was more that Coleman has a bad finish as usual, but I trust you). My point is still valid, in 2015 Gatlin needs a bad lean AND Bolt a good lean to lose. Bolt has a good lean so Gatlin's mistake was fatal. And for Coleman, with or without lean, he slow down a lot in the last meters, he's used to that. If you lean at the last moment, the slow down is compensate by the torso forward, so you gain time if you time well your lean. I can indeed imagine it's not so easy to lean properly in fonction of the situation and the mechanics of race, but many athletes can do that well for me. When Bolt do that, he leans well, and he is taller than many runners in the track. He has also very high knees in these races, so I see your point, but I don't think it's that difficult either to lean properly.
For the dip I can agree the balance between risk injury and win time is often not rewarding (except if it's your only chance to win, and the other doesn't dip too), but for the lean, I think this balance is okay, and I don't think it's so difficult to lean well, yeah you can fail, lean too early and lose time, but like every segment of the race, you can fail and lose the race, for example a false start, a bad time reaction, a bad acceleration, etc. There are many ways to fail a race, it's not a reason to not put everything in your side to optimize your race, yeah you can improve all the others compartiments of the race, but the lean is also important yeah, and it"s not incompatible or exclusive, you can be good in both.
@@battleworld2457 first, let me just express I appreciate the fact you can disagree with me and still express your points in a friendly, rational, positive tone; a quality seemingly most TH-camrs commenting on Track and Field appear to completely lack! Secondly, you raised a few good points, and I need to clarify a few based upon your response.
Now, I must clarify that I am a short sprinter/hurdler/jumper who has run all the ranks of T&F, starting with AAU & USATF as a Junior, I have coached this sport, and I am the absolute KING of leaning, as it has helped me win many, mannnnnnny races! LOL, I just want to be extremely clear I am a huge fan of leaning and have no shame in taking advantage of a strategic (perfectly timed and angled) lean before we get too deep into this. Now, let’s go back to the Gatlin and Bolt situation in 2015. Yes, you’re correct with your assessment Gatlin’s lean was bad. Well, the lean, itself, was a great lean, but the timing of it was way off…he did it a step too soon. As for Christian Coleman, I figured you were going to come back with that reply, but it’s inappropriate for this situation, because Christian Coleman has fixed his finish in the 2017-2019 so well he pulled away from Bolt, and if you watch his earlier races, he literally fixed that finish so well he was pulling away from Fred Kerley in the latter part of races against him, as well as damn-near made the team in the 200M, which is just totally unimaginable given his race pattern, ROFL! My thing about Coleman in the trials, is that he literally leaned waaaaaay too early…he was in first place at 95M, and instead of running through the line, he decided to overstride and lean instead of continuing to run through the line; a critical error, because I truly believe that after seeing his training results last year and this, he should have won Budapest and WOULD have (had he not slipped in the beginning of the race, but note he won Prefontaine in true fashion), and I definitely think he would have won Paris this year had he made the team (in addition to basing my feelings upon his training this year, take a friggin look at that INSANE first leg of the relay…Coleman was fuqqin’ READY this year…his finish looked like 2017-2019 when he ran 9.7’s)! Coleman’s problem, and a huge problem with the leaning conversation in which we are engaging, is the knee drive is CRITICAL to putting power down to the ground and extending horizontal motion; one cannot drop the knees and expect to have great horizontal motion. Leaning requires that someone drops the knees, which is my point, here. Of course, there is the Plantar-Flex, keeping those hips up, etc., that matter, but knee drive is importantly to those as well, as the Plantar-Flex isn’t as effective if one is butt-kicking and not getting that foot way back out ahead to reach for more ground, nor does it assist with springing the sprinter up and forward for distance.
I understand your point entirely, and I totally respect you and all your sub-points. Still, not only as a short guy, but a guy with amazing technique, when I play other Sports where I’m required to lean forward and low, it is a tremendous challenge for me. I played a softball game two days ago, I was outfield and a ball came up short, I ran and charged the hell out for the ball & I even would have caught it had I continued to run full speed and nose-dive & injure my friggin everything, but I was running so damn fast with my knees sky high, I honestly could not put myself into a position to lean for the ball! The mechanics of my head/neck/shoulders/spine/hip/etc. positions, my arm drive, my knee drive, my Dorsi & Plantar-Flexing between steps, momentum, etc. were so in sync and smooth that they simply would not allow me to abruptly lean in the way necessary to get that ball without injuring myself. I’m also surprisingly not the best at doing slides when I play softball - I can get to the base much faster when I maintain my mechanics and step my foot out so far that I overstride and connect with the bag so early that I am able to stop and stay on it by the time I’m standing or either can kill my momentum fast enough to prevent falling off of it with before over-running.
I was a child when the only person using these perfect mechanics was FloJo, as a woman, and no one even knew what she was doing or how (most folks, including the best coaches on this planet, still do not know many of the things she was doing to this day), and it is insane to know that even she decelerated in her final 10M less than the man, myth, and legend “BOLT”, himself, and notice she did not lean forward, eh?!? Another person I really need to mention here, is ShaCarri Richardson. Go back to 2019 in the 200M in NCAA championships and look at all of her races from there and you’ll likely understand what I’m saying and why she is HORRIBLE at leaning! We can see her trying to lean, but, it’s awkward as hell, and she’s not so successful at it, so she just tends to let up at the end of almost every race, LOL. She too is short like myself, has crazy amazing front-end mechanics, and even with all the flaws in here execution and little things where she can totally improve big time, she’s got the second fastest top speed in HISTORY…even a faster top speed than the inimitable, and much taller, FloJo! To hell with the lean…as we continue to advance in technique and theory, we should understand the new focus for sprinters is doing whatever it takes to reach the desired distance horizontally within the least amount of time possible, and unfortunately, it means we need to erase some of our ignorance and try new things. In this case, it will benefit the runner much more to stick with keeping those knees high and spring forward with those ankle/calve flexes than the lean, itself. I totally get your theory, trust me.
Shaunae Miller-Uibo dove at the line. That wasn't a dip. Allyson Felix was just faster in that race and Miller-Uibo couldn't take losing on her feet apparently. I hate that diving at the finish stuff. This isn't swimming. Lean or dip all you want but don't dive at the line with no intention of landing on your feet smh.
As for Bolt's technique, his 2009 is better than his 2012. He did dip at the line in that 9.58 race. It may have even cost him a hundredth of a second or so because he didn't need to dip at all but he thought Tyson would be close (that's what he said in an interview). His 2008 9.69 race was perfect for the first 80m or so and he still only lost around 8 hundredths in the last 20m compared to 2009. In other words without that celebration he still wouldn't have run faster than he did in 2009 though he'd run faster than his 2012 9.63. Even a perfect lean won't make someone a few hundredths of second faster like you're saying. If done perfectly (key word "perfectly") it can save a few thousandths of second up to maybe one full hundredth (not multiple hundredths). Finishing speed is the most important thing and that determines how much ground you make up at the end before any lean comes into play.
Countless times I've seen athletes lean instead of running smoothly through the line and I don't mean 10m too early. One stride too early may still slow you down slightly but most sprinters take at least 2 strides to lean/dip which is why running through the line at a faster speed wins every time. Tebogo showed in the 2023 World Champs that running through the line at high speed was better than leaning and that got him a silver while most of the leaners were decelerating too quickly and ended up behind him. Sha'Carri Richardson did the same in the 100m while Shericka Jackson decelerated too much with her lean as did Shelly Ann Fraser-Pryce. Watch the women's 100m hurdles at those championships. Keni Harrison (still world record holder until the semifinal) said in an interview during US Nationals that her coach told her to dip at the line in every race. I slowed down her races around that time and all that dipping caused her to run slower because she spent about 3 strides preparing to dip for the line. She wasn't dipping like that when she broke the world record. To be specific she didn't dip or lean at all when she set the American record of 12.24 but a few weeks later when she set the now former world record of 12.20 she did start leaning 2 strides away from the finish (unnecessary as she had a proper lead) but not as bad as what she was doing in 2023. The dipping hard in 2023 made her a tenth slower than her PB from 2016.
Charlie Francis never encouraged Ben Johnson to lean at the line. Ben didn't like it and preferred running through the line with good form anyway. Charlie noted that in either 1988 Olympic final or 1987 World Championship final (I forgot which race as I haven't read his book Speed Trap in months) how one sprinter leaned too early and missed the podium while another one timed it perfectly and got a medal. Leaning is a last resort and needs to be done correctly but that's rare. It's not a good thing when you see everyone leaning early and someone happens to win with a lean. Literally they all were decelerating too much with bad leans and the one who won just happened to get there first. That doesn't mean you need to lean to win every race. Those are bad examples of how to finish a race and they are the norm but that doesn't mean it's more efficient most of the time. Bolt leaned one stride too early in 2015 but Gatlin was reaching for the line literally 18m before so Bolt didn't have to be perfect there. Another example of Bolt's lean not being good is 2017 which got him 3rd.
@@gmaxsfoodfitness3035 ahhhh, refreshing post from a person who clearly knows their facts! Excellent post!
Can you do a video analyzing flo Jo and why she is so fast
first