How To Get FASTER at the 200m | Noah Lyles

What's up everybody? Today I'm teaching you how to run the 200 meters. Intro card, yada, yada, yada. All right. So first things first, the 200, it's a beautiful woman. You got to treat it like such. It's not the 100. It's not hard. It's not aggressive. It's finesse. It's pretty. It's sexy. So here we have the starting line. Now we're on the start of the finish line, which is a little different, but this track can be run both ways. So this black line is going to be our starting line for the 200 meters. A lot of people ask, do you line up your blocks going into the turn? Do you have it going straight? Do you have it going out? Truly, it's preference. I like to have the start just going straight because I know my body is going to go straight forward and then I can start to turn my hips once I get the first few steps. So gun goes off. You take your first two steps. Now is when you're going to start realizing where you are in the lane. Are you on the inside? Are you in the middle? Are you on the outside? We want to be in the middle around the whole race. And as we go on, I'm going to teach you how to stay in the middle of the lane. So again, we're in the middle. We're driving, we're driving, we're driving. We're past 10 meters now. We're starting to slowly get into putting more force into the ground, putting more force. All right, now we're getting to about 20 meters. Our body and hips and chest are slowly going to start coming up. They're coming up, they're coming up, still putting force into the ground. All right, there was a lightning warning. Don't know why because I don't see any lightning. Anyway, 20 meters. Now we're going to start slowly standing up, not jerking up, not quickly, slowly. You want this to at least get to the 30 meters. So as you're gradually coming up, your hips are starting to come underneath you, starting to rise, your chest is coming up, your shoulders still forward as you're driving down the track. Here we're about 30 meters in. Now you should be standing up. Now you're preparing your body to start coming up tall, picking up your knees and putting them right back down into the track. Again, pushing your momentum down the track, almost like if you're falling. So you want to fall running down the heel motion, constantly going down. We're now at 50 meters. 50 meters is when you're going to start preparing to go out into the turn. Again, still in the middle of the lane. If you're in the inside, you're cutting your stride too much. If you're on the outside, you're running too much track. You're running more meters than any other lane if you're staying out here on the outside. So again, we need to stay in the middle. Now we're approaching 60 meters and this is where you got to make probably the most difficult decision. How am I going to stay in the middle of the lane? A lot of coaches will tell you to do this. Lean in to the track. That's not accurate. What you actually want to do is you want to turn your hips. So put your fingers where the ends of your hips are. These are what your light beams if you're on a car. This is your light beams and if you're leaning, your car is going to look like this. That's not helping. What you want is to gradually start turning your hips to match the lane's angle. So if you look at my fingers and you look at the lanes, they should be parallel to each other. It shouldn't be darting in like this. It shouldn't be poking out like that. It should be going straight down the track. So again, if we take a pause and you look at my fingers and you look at the track, they're a lot more in sync with each other. But I'm still going down the track. You're just going to continuously have that motion. Again, you're not turning. You're not leaning. You're just slightly twisting your hips. You got to run and you're going to continue to run like this. Now we're about at 75 meters, 80 meters. It's time to start putting power into the ground as you're coming out of this turn. If you let up in this part of the turn, you will not get the effect of all the work you did back there. You know, all that drive phase, all that start, you will not get the effect if you don't start putting more power, more speed into this part. Evan, Kendall, can I borrow this lane real quick? Thank you. All right, still going down the track looking at my fingers. They are not twisted. Again, let's do a double check. Our body is straight down the track parallel with the lane in the middle of the lane. We're not out here wasting meters. We're not in here doing this. We're doing this. We are right in the middle so that we can continue to have that energy that we built up flowing with us going down the track. Now this is where you are going to feel the best momentum. If you look at my hips, you look at the lane on the track. It's about to go from the turn to the straight. A lot of people will release their body. They will start to relax. When they relax, they'll do one of two things. They'll either come out to the outside of the lane or they will cut in too hard and be on the inside of the lane. Again, we work on the middle. You stay in the middle. Now you go from turning your hips to be on the turn to be on the straight. You're going to see this point right here where these yellow lines are, these yellow triangles. That's where you're going to go straight down the track. Now we're no longer turning. We are now directly down. Because you made that move down here, the track is going to spit you out almost like a slingshot. Think of NASCAR. They go up high on the hill and they come back down. That's the exact feeling you're going to feel. All throughout this next 20 meters, you're going to be riding on that high. Top end speed mechanics need to be very, very good because you need to get the most out of this. This is when you're probably going to feel the fastest you will in the whole race. Now we are about 30 meters. I'd say this is about 30 meters into the second hundred. Now we need to commit to those positions. We need to start putting on the hammer again, putting those knees down into the track as it propels you back up. Again, keeping those shoulders forward. If you let those shoulders rock back, all of a sudden your energy is going to be doing this. Your energy is doing this. It's shooting up into the air. You can't run down the track shooting up into the air. I'm going to ask you what your favorite cloud is. If you could tell me what your favorite cloud is, you failed. You need to be running down the track. Shoulders forward. Momentum running down a hill. Again, lifting and putting that energy down to the track as it propels you forward. All right, so we have 20 meters left in this 200. This is when you have to mentally think the most. I need you to work on perfect, perfect form. Whatever your coach told you to do to help you get faster, that is what you need to be thinking in this moment because you've probably used up all your top end speed. So now that you're at the top, you can either hold it or you can slowly start coming down. Even when you're coming down, it needs to look pretty. Again, the 200 likes to be finessed. So you're working on your hands coming through. Relaxed jaw. Knees coming down. Thinking about where you're placing your foot. Don't let your feet just fly any which way. That's how you end up on the outside. That's how you end up on the inside. That's how you have a weak step. You ever put your foot down and it buckles a little? That's because you're not thinking about where you're putting your next step. You ever have a step and it feels like you didn't hit anything? That's because it's too far back because now you're casting. Now you're starting. Your stride is getting too long. Keep it the same. You should be feeling the exact way you felt when you came off the turn. Now we are in the last meters. It's time to decide if you need to dip or not. If you need to dip, this is the mark to dip at. The very last two meters. If you're dipping back here, you lost. Somebody's going to run past you. You need to be dipping right about here. And don't just throw your chest out. Throw your arm out, which will throw your chest out. And that is how you dip better than everybody else. And that's how you run at 200 meters. If you've made it this far, then you are a true track fan. Guys, please like, comment, subscribe, and let us know what you think we should do next. Should we break down the 100? Should we break down the 300? What do you guys want to see? And we'll try to decide if we're going to get it to you. We've been doing a lot, and we're trying to get you guys what you want. All right, everybody. Thanks for watching.