Track & Sprinting Warm-Up | Stuart McMillan & Dr. Andrew Huberman

00:00:00.000 | I'm here at beautiful Malibu High School and I'm with the one and only Stu McMillan who is a

00:00:18.820 | sprints coach and is considered one of the premier sprints coaches in the world. He's highly revered,

00:00:25.120 | he's highly sought after because he's the man with the knowledge about how to sprint better

00:00:29.060 | and faster and he has a lot of knowledge about running in general and today I want to learn

00:00:33.620 | how to actually sprint properly. Perfect, let's do it. All right, first of all, we're not going to go

00:00:38.440 | for a jog. Sprinters are not joggers. It's a very, very different gait pattern. We don't jog at all.

00:00:45.200 | The way in which we warm up typically is we skip and stride. So we sprint, but really, really slowly

00:00:51.000 | and skipping is a gait pattern that is very, very similar to sprinting. So if you think about what

00:00:56.120 | happens when you skip, there's stiffness at the ankle, at the knee and the hip, and there's a

00:01:00.680 | systemic stiffness and they coordinate together to keep you tall and bouncy. When you jog, you kind of

00:01:06.840 | roll through your ankle, you roll through your knee, and you just kind of push your way around the track or

00:01:10.760 | push your way around the grass. So we're going to skip instead. It'll just look like this. So the legs stay

00:01:16.680 | straight, allow the arms just to bounce back and forth. So a couple of differences between kind of

00:01:24.520 | jogging and running fast or striding or sprinting. You said you want to kind of learn how to stride. So

00:01:31.560 | that's the right terminology because really we're not going to sprint. Sprinting is something that very,

00:01:37.940 | very few people can actually do. We can get into the science behind that, but you can stride.

00:01:42.520 | And the difference is really striding kind of happens in front of the center mass. Everything's

00:01:48.040 | out here. We're jogging and running kind of happened back here behind the center. So when we do this,

00:01:54.000 | we're going to do a stride right now. Really slow, like jogging speed, but think about it happening

00:01:59.260 | in front of the center mass. So all you're going to be thinking about is pulling your thighs forward

00:02:03.420 | and jogging in front. Okay. Don't reach out or anything. It just, it'll kind of look like this

00:02:08.120 | if I do it in front of you. Just that, just bringing your thigh in front and not leaving the foot behind

00:02:15.820 | you. So do I want to think about a little bit like instead of a high knee, it's a low knee. It's a low

00:02:19.860 | knee. The only cue is pull the thigh forward and be flat on the ground. And I'll tell you why flat on

00:02:25.120 | the ground in a minute. Okay. Just like this.

00:02:27.040 | Yeah. You got it now. Yeah. It took you a few steps. So you're there. You're there now.

00:02:33.920 | I had to get my arms into it for it to start happening. Yeah. So one of the other big differences

00:02:39.860 | between running and sprinting is the postural considerations. Posture and jogging and running

00:02:45.500 | is kind of closed. Everything's down here. It's very, very efficient. Sprinting is really expressive.

00:02:50.920 | It's very tall where you're using your entire body. Jogging is kind of a lower body activity.

00:02:56.120 | Sprinting is a total body activity. So think about boxing. So if you were to hit a heavy bag as hard

00:03:02.820 | as you can, you're going to squeeze your wrist and hold your wrist as stiff as you can and squeeze

00:03:08.300 | your fist as tight as you can. Because if you hit it, there's a lot of forces there. In fact,

00:03:13.360 | the peak forces when you hit a heavy bag is upwards of five times body weight. It's actually the same

00:03:19.340 | is what they are when you're sprinting. You wouldn't hit a heavy bag like this. So you shouldn't

00:03:24.160 | really sprint with a really, really relaxed ankle as well. So the way I try to teach them how to

00:03:29.840 | impact the ground is to be as stiff as you can, as if you're hitting a heavy bag over and over and over

00:03:34.860 | again. So when we're doing the skip now, I want you to be really stiff through the ankle, really tall

00:03:42.620 | and really expressive through the entire body. So just there, stiff, stiff. So you can feel if you,

00:03:48.340 | you might be able to hear the pop of my feet. Relax your arms. There you go.

00:03:54.540 | Right. As soon as I get my arms into it, it's okay to kind of catch some air.

00:04:01.440 | Yes. Perfect. I'll just walk on back. Think about landing flat footed. Flat foot. So you hear that

00:04:08.140 | little pop, pop, pop, pop, pop. So remember, jogging is back here. Sprinting is in front.

00:04:13.060 | Okay. Easy. Just nice and easy.

00:04:21.180 | Pull the thighs forward, pull them forward, pull them forward, pull them forward.

00:04:23.680 | Great.

00:04:25.700 | So let's skip again. So we're going to skip down to the

00:04:31.140 | chair. Okay. Find a little bit more height and a little bit more pop.

00:04:35.220 | And again, really expressive posture. Okay. Just think about expressing yourself. You're up here,

00:04:40.240 | allow your shoulders to bounce and to rock and to roll a little bit.

00:04:43.620 | Come here, your feet. Hop. There you go. There you go.

00:04:49.460 | Great. Good.

00:04:53.680 | We'll walk on back. So we'll typically do that

00:04:57.220 | eight times for about 15, 20 minutes rather than jogging.

00:05:03.520 | So do you recommend not jogging before a sprint workout, actually?

00:05:07.900 | 100%. Interesting.

00:05:09.480 | I recommend, if anything, and this is the last one we're going to do here is just,

00:05:14.380 | you know, this in front of you. That's difficult for many people. That's a different

00:05:17.740 | and a difficult coordination pattern. Everybody can skip.

00:05:21.520 | Mm-hmm.

00:05:22.400 | So I recommend skipping. What I would do rather than, you know, rather than jogging prior to a sprint

00:05:28.460 | practice is skip, walk, skip, walk, skip, walk, until you're at a point where you think, okay,

00:05:33.660 | I can run a bit faster now. Do a couple faster runs and then get into it. That's how I would do it.

00:05:40.560 | Stiff ankle, pulling a thigh in front, relax the arms, good posture, very expressive, okay?

00:05:48.960 | Pull in front, pull in front, pull in front, and the knee can start coming up a little bit higher now as well.

00:05:54.420 | A little taller, taller.

00:05:58.340 | Now, when we actually start sprinting, it'll just be that, but it'll be a bigger range of motion.

00:06:08.260 | Like, what that is called now is called a dribble. So it's really a truncated range of motion sprint.

00:06:14.260 | So if you take the full sprint and you just put it in half, that's kind of what we just did there. It's called a dribble.

00:06:20.580 | Sprinting, as I said, is a whole body activity.

00:06:22.660 | The spine probably being, if not the most important part of that, one of the most important part of it.

00:06:30.100 | So we have to get some movement of the spine.

00:06:32.020 | So if you think about sprinting, the hips oscillate and they undulate.

00:06:35.780 | They come forward and back and they go up and down.

00:06:37.460 | And the shoulders counter-oscillate and counter-undulate.

00:06:40.740 | So it ends up looking like this.

00:06:42.500 | And then you have this spine that rotates, laterally flexes, and extends and flexes

00:06:48.740 | to basically counteract all these forces that are going on in the shoulder and the hips.

00:06:53.300 | So it has to move.

00:06:55.700 | All right, so the ability for the shoulder blade to glide up and down the ribcage.

00:07:00.980 | Really important, right?

00:07:01.860 | So remember where the shoulders are doing this and the shoulder blades are going

00:07:04.980 | and the ribcage is also moving as well.

00:07:07.460 | If you see people who don't do this well, what you see is the torso just stacked and square,

00:07:12.900 | and the arms are sort of doing this, and the shoulder blades not moving.

00:07:16.340 | The shoulder blades have to move.

00:07:17.620 | Like the ones who really look efficient and athletic, it looks like this, right?

00:07:21.540 | You can tell.

00:07:22.100 | So the next one is that.

00:07:24.020 | We'll do an elbow push-up.

00:07:25.620 | So we're on our elbows here.

00:07:27.220 | We take our shoulders down to our fists.

00:07:29.380 | So we sink all the way in, protract the scapula.

00:07:32.820 | We push up into a dolphin position.

00:07:35.460 | There.

00:07:36.660 | I'm going to sink in, come forward, drop all the way down, almost to the ground.

00:07:41.220 | Like, don't rest on the ground.

00:07:43.060 | So your scapula is right there.

00:07:46.260 | Squeeze, push up, and then push your scapulas away from the ribcage on the way up.

00:07:51.060 | Like so.

00:07:51.860 | Sink all the way in.

00:07:52.660 | Perfect.

00:07:52.980 | That's great.

00:07:53.460 | Great.

00:07:55.060 | We'll do the same thing.

00:07:55.700 | We'll do three where you go super slow, and then three where you just flow through it pretty quickly.

00:07:59.540 | Trying to create the same shapes that you're doing when you're doing them slow.

00:08:03.860 | Love that.

00:08:04.260 | Really good job.

00:08:04.820 | Slight variation of that.

00:08:06.820 | This is pretty similar.

00:08:08.260 | We're going to be in a side plank position here.

00:08:10.340 | Front foot is on top of the back foot.

00:08:12.900 | You're going to take the free arm, rotate under as we rotate, and drop that shoulder down

00:08:17.860 | to that fist to here, and then rotate all the way back up.

00:08:21.860 | So this is an exercise just for this shoulder, really.

00:08:24.980 | Rotate all the way under, all the way back up, and then reach up.

00:08:29.540 | Three where you go really slow.

00:08:31.540 | Three where you flow pretty fast.

00:08:33.940 | Nice work.

00:08:35.140 | Rotate the feet.

00:08:38.180 | There you go.

00:08:38.820 | Good.

00:08:39.380 | Yeah.

00:08:39.620 | Really good.

00:08:41.140 | So we're going to go in a tall kneeling position.

00:08:46.820 | So this tall kneeling position is here.

00:08:48.820 | We're going to take one leg.

00:08:50.020 | We're going to put it out to the side.

00:08:51.540 | Try to get your entire foot on the ground, and it's not open.

00:08:54.420 | It's not here.

00:08:55.140 | So the whole foot goes down there.

00:08:56.820 | You push actively into the floor hard.

00:08:59.620 | Okay.

00:09:01.060 | Arms are going to go above your head.

00:09:02.740 | You're going to squeeze over to this side.

00:09:04.340 | Hold for three seconds, actively pushing.

00:09:07.140 | So one, two, three.

00:09:08.900 | Come back over.

00:09:09.860 | We come this way.

00:09:10.740 | Don't lose the tension on the leg that's pushing into the ground.

00:09:14.100 | One, two, three.

00:09:15.780 | Come this way.

00:09:17.220 | Great.

00:09:18.340 | Now you do five or six on each leg.

00:09:19.860 | All right.

00:09:21.460 | So we're going to go into a half kneeling position.

00:09:24.980 | So 90 degrees on the front, 90 degrees on the back.

00:09:27.300 | From this position here, we're going to posteriorly rotate the pelvis.

00:09:29.860 | So just tuck the pelvis.

00:09:31.540 | Let's start off with both hands go up.

00:09:34.340 | We rotate to that side and then rotate back towards that back foot.

00:09:39.380 | So you're here, side bend, rotate back, hold for three seconds, and then come back out of it.

00:09:45.540 | Maintain that posterior pelvic tilt.

00:09:49.220 | So now we're combining some of the patterns of the spine.

00:09:52.100 | See if you remember the spine flexes, extends, lateral reflexes, and rotates.

00:09:57.620 | And we're kind of doing all of the things here except for the flexion.

00:10:01.940 | That feels good.

00:10:02.500 | There, side bend.

00:10:03.780 | Yeah, exactly.

00:10:04.740 | So this is kind of what it looks like when you're sprinting.

00:10:08.980 | You've got hip extension.

00:10:10.260 | You've got posterior rotation of the pelvis.

00:10:12.420 | You have lateral flexion and extension of the spine all at the same time.

00:10:16.500 | And that feels good.

00:10:18.660 | Yeah, it's good, right?

00:10:19.860 | So we try to coordinate and even combine some of these rotational stuff,

00:10:25.780 | what's called the spinal engine patterns, with this hip extension pattern.

00:10:29.620 | So that's kind of what we'll do now.

00:10:31.300 | So we're going to take it off the ground and go into a split squat position.

00:10:34.180 | We're actually going to hold this for 30 seconds.

00:10:35.540 | Go with that?

00:10:36.980 | Cool, we're trying it.

00:10:37.780 | A little bit of internal rotation with the front foot.

00:10:40.900 | The back foot is going to be, if you're hip width there, just go straight back and then out

00:10:47.060 | just by a few inches.

00:10:48.820 | Internally rotate there.

00:10:50.260 | Drop into a lunge, where the front foot is directly on top of the laces of the front foot.

00:10:55.460 | So we're in this position.

00:10:56.340 | The front.

00:10:58.260 | And then push that back knee down.

00:11:00.020 | And then from this position now, we're going to pull the front heel towards the back foot.

00:11:05.860 | So actively, you should feel now your hamstring engaging.

00:11:09.460 | Pulling the front foot forward so hard.

00:11:12.900 | You might be able to start, you might feel yourself starting to shake a little bit.

00:11:16.500 | Yeah.

00:11:16.900 | From this position now, we're going to rotate.

00:11:18.900 | Yeah.

00:11:20.340 | And then you side bend.

00:11:21.460 | Yep.

00:11:22.900 | Side bend.

00:11:23.380 | Rotate some more.

00:11:24.660 | Side bend some more.

00:11:25.540 | Actively pull that front heel back.

00:11:28.740 | Feel the hamstring.

00:11:30.820 | How much more rotation can you get?

00:11:32.340 | Can you suck your pelvis back underneath you a little bit more?

00:11:36.020 | There, Andrew.

00:11:36.420 | Yep.

00:11:36.660 | A little bit more posterior rotation.

00:11:38.020 | Great.

00:11:39.460 | A little bit higher, a little taller.

00:11:40.980 | Keep the front knee forward.

00:11:43.060 | Just keep pulling back with the left foot.

00:11:46.660 | And then we slowly come back up.

00:11:47.940 | Great.

00:11:49.220 | So again, we're kind of just combining the important kind of secondary moving patterns in sprinting.

00:11:55.620 | The ability to extend the hip and the ability to move the spine.

00:12:00.020 | So let's do the other leg.

00:12:00.980 | And start pulling and just sink yourself into it.

00:12:05.380 | Pull yourself into the ground.

00:12:06.660 | Try to breathe as naturally as you can.

00:12:09.220 | Keep pulling, keep pulling, keep pulling.

00:12:16.260 | This is what we call the dynamic mobility portion of the warm-up now.

00:12:20.580 | So we're going to skip.

00:12:21.700 | And every third step, we're going to drop into a lunge.

00:12:24.100 | All right, so it'll look like this.

00:12:25.140 | So skip, skip, drop, up, reach, skip, skip, drop, up, reach.

00:12:35.300 | Again, we're working on that hip extension pattern.

00:12:37.460 | Everything we do from the warm-up is really trying to get better access or gain better access to hip extension.

00:12:43.380 | Skip, skip, skip, drop, good.

00:12:46.500 | Reach both hands up.

00:12:48.100 | Push the rear knee back up as well.

00:12:50.660 | Straighten the back leg.

00:12:51.380 | That's awesome.

00:12:51.940 | Great.

00:12:52.180 | In this portion of the warm-up, we try to move the body in three planes,

00:12:56.420 | three velocities, and three types of range of motion.

00:13:00.420 | So we've gone forward.

00:13:01.380 | Now we're going to go sideways.

00:13:02.660 | Really, I mean, we've got a lot of sort of lateral forces, rotational forces when we sprint.

00:13:06.180 | So it's important that we just don't go straight, and we don't just go forward.

00:13:09.780 | We do all things.

00:13:11.060 | So we're going to do a side shuffle.

00:13:12.740 | It's the same as before, though.

00:13:14.100 | Everything that we do, think about being flat-footed on the ground.

00:13:17.220 | So you're impacting the ground like you're punching it.

00:13:19.540 | We're never here up on our toes and never down here on the heels.

00:13:22.100 | It's flat foot.

00:13:22.980 | So even on the shuffle, think about pulling the laces up towards the knees.

00:13:28.340 | But if you remember, the difference between sprinting and jogging is the expressiveness

00:13:33.460 | of it and the posture of it.

00:13:35.220 | So we're not going to shuffle down here.

00:13:37.940 | It's up here with big arms, opening up, and we'll come down to around where the pole is,

00:13:44.340 | and then the same thing going back.

00:13:46.100 | Yeah, exactly.

00:13:46.900 | Great, great, great.

00:13:48.020 | Great.

00:13:52.100 | Good, and now we'll backwards walk.

00:13:55.540 | So backwards walk.

00:13:56.740 | The heel's going to come to the butt, and then reach back behind you.

00:14:00.340 | Keep the torso fairly upright as we do that.

00:14:02.420 | Keeping the foot fully dorsiflexed all the time.

00:14:04.820 | That is, toes up towards the knees.

00:14:06.660 | Cool, and then we'll just walk on back.

00:14:08.980 | All right, so we're going to skip.

00:14:09.940 | This time, rather than just being here, it's going to be big arms.

00:14:14.260 | We're just throwing about.

00:14:15.380 | No real rules about what you're doing with it.

00:14:18.340 | Just throw them about.

00:14:19.940 | We can go this way.

00:14:20.980 | We can go across.

00:14:21.860 | Anything you want to do with them.

00:14:23.860 | Don't worry about bringing your knees up.

00:14:25.220 | Keep your legs fairly straight.

00:14:26.900 | Not bad.

00:14:27.380 | Okay, that's good.

00:14:28.180 | And those little kind of dribble steps we did earlier.

00:14:33.060 | Pop, pop, pop, pop.

00:14:35.460 | We'll do five of those.

00:14:36.500 | And then we'll go fairly wide with the feet.

00:14:39.700 | Kind of one bounce in the middle.

00:14:41.780 | One to the left.

00:14:42.740 | One to the right.

00:14:43.460 | One back in the middle.

00:14:44.660 | Pop back up.

00:14:45.300 | Pop, pop, pop, pop.

00:14:46.500 | So it'll be pop, pop, pop, pop.

00:14:49.620 | Come here.

00:14:50.740 | One, two, three, four.

00:14:54.340 | Bounce back up.

00:14:54.900 | Pop, pop, pop, pop.

00:14:55.860 | There.

00:14:57.220 | One, two, three, four.

00:15:00.900 | Bounce back up.

00:15:01.780 | So try to cover those five steps in like three meters.

00:15:05.380 | There.

00:15:08.260 | Three meters is about 3.6 yards.

00:15:12.820 | So here's the issue with most people who are doing karaoke.

00:15:15.620 | They just try and move their feet as fast as they can.

00:15:17.700 | We're trying to get full extension on the foot that's coming back.

00:15:21.540 | So external rotation here, internal rotation here, counter rotation of the spine.

00:15:26.180 | So the movement is in the twisting.

00:15:28.500 | That's the exercise.

00:15:30.260 | Good, Andrew.

00:15:30.820 | Yeah, nice work.

00:15:34.500 | Great.

00:15:34.740 | Thanks.

00:15:35.060 | First backwards one we did was just backwards walking.

00:15:37.540 | Now we're going to skip.

00:15:39.380 | Now heel to the butt.

00:15:40.100 | Heel to the butt.

00:15:40.660 | Heel to the butt.

00:15:41.220 | Push back.

00:15:41.620 | Yeah, you got it.

00:15:42.180 | There you go.

00:15:42.580 | There you go.

00:15:43.220 | Keep it there.

00:15:43.780 | You don't have to go faster.

00:15:44.660 | You don't have to be bigger.

00:15:45.380 | Heel to the butt.

00:15:46.580 | Push back.

00:15:47.060 | Push the sole of your heel back.

00:15:48.980 | Get the knee behind the butt.

00:15:51.220 | Knee behind the butt.

00:15:51.940 | Knee behind the butt.

00:15:52.580 | There you go.

00:15:53.380 | All right.

00:15:53.780 | Good.

00:15:54.020 | Oh, man.

00:15:54.660 | I don't think you'll see a sprinter on the planet who doesn't do a linear and a lateral leg swing.

00:16:01.540 | So you grab a hold of something.

00:16:03.940 | You come up onto the toe of the outer foot.

00:16:07.140 | But we're just going to start off just swinging the other leg.

00:16:10.020 | Trying to keep your pelvis kind of in place, but not locked.

00:16:12.580 | Like allow it to move a little bit.

00:16:14.100 | But you also don't want it just to do this.

00:16:16.660 | So start off pretty small.

00:16:19.380 | And as you get comfortable, just allow it to swing.

00:16:22.100 | And like I said, allow the pelvis to move just a little bit, but just not excessively.

00:16:26.820 | Keep the torso fairly upright.

00:16:28.420 | Once we've done the other leg or done both legs, we're going to be up on one foot.

00:16:33.060 | And we're going to go laterally through across the body now.

00:16:36.180 | So we externally rotate when we come into adduction.

00:16:39.780 | And we internally rotate when we come into adduction.

00:16:42.500 | So we come across.

00:16:43.780 | So the toe is basically pointing towards the outside of our body on each direction.

00:16:49.460 | And there'll be a little bit of rotation on the stance foot.

00:16:53.620 | And again, we start off just really small.

00:16:56.020 | And with a lot of swing, a little bit bigger, a little bit bigger.

00:17:01.060 | And then it's a nice big swing.

00:17:02.660 | So again, no magic number.

00:17:04.100 | I'd say somewhere between six and 12 is about good of the full swings.

00:17:08.740 | Remember the difference between jogging and sprinting.

00:17:10.420 | The primary one is posture.

00:17:12.100 | Posture and sprinting is very, very expressive.

00:17:15.300 | And I'll say expressive a lot.

00:17:16.820 | Express yourself maximally.

00:17:19.460 | Jogging is not that.

00:17:20.580 | Everything jogging is down here, right?

00:17:22.100 | That's not a bad thing.

00:17:23.540 | I'm just saying that's the task, right?

00:17:25.380 | So we come here.

00:17:26.420 | We come all the way to the outside.

00:17:28.180 | We come to the front.

00:17:29.060 | All the way to the outside.

00:17:30.660 | Come to the front.

00:17:31.300 | And we'll do about five or six forward.

00:17:33.300 | And then five or six backwards.

00:17:35.060 | So the knee comes all the way up.

00:17:36.900 | So for me, that's all the way up right there.

00:17:38.820 | It stays up there as it comes back.

00:17:41.140 | And then it comes down and it rotates.

00:17:43.780 | That's really good, actually.

00:17:46.820 | Yeah, really good.

00:17:48.420 | Great.

00:17:48.660 | Two more exercises that every sprinter on the planet does.

00:17:53.300 | One's called an eagle and one's called a scorpion.

00:17:55.540 | So we're going to do eagles first.

00:17:56.900 | You're on your back.

00:17:57.780 | Your arms are out to your side.

00:17:59.060 | So we're here and just let it swing.

00:18:01.300 | Just let it swing.

00:18:03.460 | He's making this look real easy.

00:18:05.300 | All right.

00:18:06.020 | And then we're going to do the other side.

00:18:07.380 | We're going to roll over.

00:18:08.340 | And then it's just that side.

00:18:10.580 | Nice.

00:18:11.700 | And then again, no real magic number here.

00:18:15.380 | It's between six, eight, 10, 12.

00:18:17.460 | Flip over onto your other side when you feel like you've done enough.

00:18:20.820 | Great.

00:18:21.860 | Yeah, really good job.

00:18:22.660 | And if you want to hang out there in that extended position for a second or two,

00:18:27.700 | just do what your body's asking you to do.

00:18:29.300 | Mm-hmm.

00:18:29.860 | That feels good.

00:18:30.980 | All right.

00:18:31.300 | So we would typically now do a couple of strides.

00:18:34.340 | So I want you to start off doing kind of the skips that we were doing before, which is low amplitude.

00:18:38.420 | The knees are just down here.

00:18:40.340 | And we're just thinking about the impact of the ground.

00:18:42.180 | It's a pop, pop, pop.

00:18:43.220 | So really stiff impact on the ground, really being kind of big and open.

00:18:47.060 | And with each step, we're just going to get a little bit bigger, a little bit more expressive,

00:18:50.740 | drive the thigh up a little bit higher.

00:18:52.660 | So by the end, the thigh is going to be up here.

00:18:54.660 | So it's just going to start down here.

00:18:55.940 | It's up.

00:18:57.380 | It's up.

00:18:58.100 | It's up.

00:18:58.740 | It's up.

00:18:59.460 | It's up higher and higher and higher.

00:19:01.460 | We start pulling the other thigh up and getting a bit more height.

00:19:04.740 | Start swinging the arms.

00:19:05.860 | That feels good.

00:19:08.500 | Yeah, nice work.

00:19:09.140 | Great.

00:19:09.380 | I don't really typically use percentages, but if you want a percentage of your,

00:19:12.580 | if you were to go out and maximally run right now, this is like 50%.

00:19:16.820 | So that's your pace.

00:19:17.620 | And we'll go down to about where that garbage can is.

00:19:19.860 | You know, when you, when you, when you cut this.

00:19:26.180 | Yeah.

00:19:26.500 | If they edit it from here.

00:19:28.500 | Yeah.

00:19:28.820 | Just down.

00:19:29.540 | Yeah.

00:19:29.940 | Money.

00:19:30.900 | You got that?

00:19:32.260 | Don't do that.

00:19:34.100 | I want, I'm, I'm a big believer in beginner's mind.

00:19:37.540 | Tim Ferriss has talked about this for years and he borrowed it from other people and I'm borrowing

00:19:41.620 | it from him and I don't want to appear like I know what I'm doing.

00:19:47.300 | Mistakes and all, warts and all.

00:19:49.060 | Otherwise there's nothing to learn.

00:19:50.500 | No, no errors.

00:19:51.860 | No plasticity.

00:19:52.740 | Lower body looks great.

00:19:53.700 | Okay.

00:19:54.020 | Thank you.

00:19:54.180 | Upper body.

00:19:54.740 | I don't think you move from this motion, this position.

00:19:58.500 | All right.

00:19:58.740 | I'll open up the upper body.

00:19:59.860 | So just allow that to swing.

00:20:01.540 | Remember.

00:20:01.860 | So the hips oscillate and the undulate and the shoulders are the same.

00:20:05.460 | You should feel the shoulders sort of bouncing, rocking and rolling a little bit.

00:20:08.500 | So it's okay if they move.

00:20:09.460 | Oh, no, it's, it's more than okay if they move a little bit, a hundred percent.

00:20:12.660 | Just rock and roll.

00:20:13.540 | There you go.

00:20:15.860 | A little bit higher.

00:20:16.500 | Pull the, pull the thigh forward.

00:20:17.860 | Yeah.

00:20:18.180 | Great.

00:20:18.420 | This requires a little bit of balance.

00:20:20.420 | We normally do this barefoot.

00:20:21.460 | It's cold today.

00:20:22.020 | Let's not, let's not bother.

00:20:23.300 | The connection between how you're applying force into the ground and what you're doing

00:20:27.220 | as you project your center mass into space is everything in sprinting.

00:20:31.060 | Can you connect your foot with the hip?

00:20:32.660 | So we'll start off.

00:20:33.540 | We'll just kind of just go into a drinking bird position, which is kind of a half RDL where

00:20:39.140 | it's, it's this thigh is back and the torso, there should be a straight line here between

00:20:43.700 | the shoulder and the knee.

00:20:45.380 | You can bend that back leg if you want to, but it doesn't, you don't need to straight line

00:20:49.860 | between the knee and the shoulder.

00:20:51.940 | It's about a half range of motion.

00:20:53.620 | Full range of motion will be all the way down there.

00:20:55.460 | So half is here.

00:20:56.660 | You're going to hold that for three seconds.

00:20:58.260 | You're going to swing it up and you'll be in this position.

00:21:01.380 | You hold that for three seconds.

00:21:02.900 | Now this position up here, this is basically the top position of a sprint.

00:21:06.260 | So you'll see Andrew here that the foot should direct be directly underneath the knee or the

00:21:11.700 | lace is directly underneath the knee and the knee, the height of that should be about where

00:21:15.860 | the belly button is depending upon how mobile you are.

00:21:18.580 | Well, some people are going to be down here.

00:21:20.340 | Some are going to be way up here.

00:21:21.380 | Some sprinters are super mobile on the way up there.

00:21:23.620 | Rob's actually doing a pretty good job right there.

00:21:26.100 | Hold that for three seconds.

00:21:27.860 | Come back down into the half RDL position.

00:21:29.940 | One, two, three.

00:21:32.420 | Come back up.

00:21:33.140 | One, two, three.

00:21:35.540 | Right there.

00:21:36.020 | Great.

00:21:36.420 | Yeah.

00:21:36.660 | Not gripping with the planted foot with the toes.

00:21:39.780 | Makes it, takes the shaking mostly away.

00:21:42.100 | Exactly.

00:21:42.660 | And we'll do about five per leg.

00:21:44.340 | And when you come to the top, sorry, I should have looked.

00:21:46.340 | When I come to the top, my standing tall, open it up.

00:21:50.260 | Right here.

00:21:50.660 | And now we're putting all that together.

00:21:53.460 | I'm going to finish up onto the toe of the stance leg.

00:21:56.740 | So one, two, three.

00:21:58.100 | Up.

00:21:58.340 | And step forward.

00:22:00.260 | All right.

00:22:03.460 | Not bad.

00:22:03.780 | Not bad.

00:22:05.380 | Let's do two easy strides.

00:22:06.660 | If the last ones are 50%, these ones are 60%.

00:22:09.380 | Okay.

00:22:10.580 | So when we're just thinking about pulling forward and stepping over the opposite knee.

00:22:13.780 | So pulling the thigh forward and stepping over the opposite knee.

00:22:17.300 | And Andrew, you're also thinking about keeping that upper body loose.

00:22:21.220 | Yes.

00:22:21.540 | Pick your thighs up.

00:22:25.380 | Pick your feet up a little higher.

00:22:27.540 | Up here.

00:22:27.860 | Up here.

00:22:28.260 | Up here.

00:22:28.500 | There you go.

00:22:29.460 | Oh, yes.

00:22:30.020 | Yes.

00:22:30.340 | Yes.

00:22:30.660 | Yes.

00:22:30.980 | Yes.

00:22:31.140 | Yes.

00:22:31.460 | Great.

00:22:31.860 | Good.

00:22:32.500 | The other thing with jogging, jogging is a lot of horizontal force.

00:22:35.860 | Like everything's sort of back here.

00:22:36.980 | And that's what you want to do.

00:22:37.940 | Where sprinting is almost 100% vertical force.

00:22:41.300 | It's straight down, straight up.

00:22:42.340 | Straight down, straight up.

00:22:43.780 | We have this conversation every day when I'm coaching athletes.

00:22:47.220 | Just be expressive.

00:22:48.740 | Be more expressive.

00:22:49.860 | I want you to express yourself fully.

00:22:52.020 | We talk about that a lot.

00:22:54.340 | Like, what does that mean?

00:22:55.140 | Like, express yourself.

00:22:56.900 | Be big and open and free, you know?

00:22:58.660 | Where, you know, so many of the other things, as you said, we're just not doing that.

00:23:02.900 | All right.

00:23:03.140 | One more stride.

00:23:03.940 | All right.

00:23:04.580 | Okay.

00:23:04.900 | Same as what we just did.

00:23:05.780 | I like that.

00:23:06.340 | But you're just going to be a little bit more vertical.

00:23:08.100 | Just think about up, up, up, up, up, up, up, up, up, up, up.

00:23:10.580 | Once you've got some forward momentum, just think vertical.

00:23:13.540 | Up, up, up, up, up, up.

00:23:14.260 | Just doing high knees.

00:23:14.980 | That is a lot better than what I was thinking it might be.

00:23:21.780 | Okay.

00:23:22.180 | Like coming into today, I said, all right.

00:23:24.180 | If I had that picture in my mind of what you're going to be able to do, I'd be really happy.

00:23:27.860 | I hope people will try some of these things because it's a distinctly different sensation

00:23:34.020 | than jogging or what I think of as sprinting, which we haven't really done today, right?

00:23:39.460 | We strided.

00:23:40.180 | We strided.

00:23:40.900 | I feel much more alert, I think, posturally.

00:23:45.300 | I feel open.

00:23:45.940 | I was on a plane this morning and, you know, all that, I think the things that kind of open

00:23:50.580 | up your lungs, but it's not the kind of like grinding effort, but I can tell it's cumulative.

00:23:56.980 | After this, I could see like, yeah, it's a workout, even though it might just seem like

00:24:00.580 | we're going a short distance.

00:24:01.460 | Yeah, yeah.

00:24:01.860 | Yeah.

00:24:02.100 | A hundred percent.

00:24:02.820 | It's the most rhythmical, the most fluid, the most coordinated that are the best athletes,

00:24:06.180 | regardless of the sport.

00:24:07.060 | It's not the most powerful.

00:24:07.940 | It's not the biggest.

00:24:08.580 | It's not the strongest.

00:24:09.700 | It's the ones who have the most rhythm, most coordination.

00:24:12.180 | And sprinting is the ultimate test of that.

00:24:14.260 | Try it.

00:24:14.820 | Do it.

00:24:15.380 | Don't try it.

00:24:15.940 | Just do it.

00:24:16.660 | It's so much fun.

00:24:17.700 | And you notice, I hope my editing team will keep in some of the wobbles and errors in my mechanical ones

00:24:24.820 | and my less mechanical ones, if they were there.

00:24:27.300 | It's really good to, I think, to see that unless you're a natural, I suppose,

00:24:32.580 | no one gets any form of exercise exactly right the first time and just to keep doing it.

00:24:37.460 | All right.

00:24:38.020 | Thank you so much, Stu.

00:24:38.740 | Yeah, no worries.

00:24:39.380 | Looking forward to our conversation tomorrow.

00:24:40.580 | You too.

Track & Sprinting Warm-Up | Stuart McMillan & Dr. Andrew Huberman

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