Sean Dulic

Sport: Football (Soccer) Level: Professional

Assessment Complete

93%

of elite

Acceleration

1.93s vs ~1.80s elite 0-10m

63%

of elite

Reactive Strength

RSI 1.57 vs ~2.5 elite

86%

of elite

Ground Contact

210ms vs ~180ms elite (drop jump)

What These Rings Mean

These three rings place Sean’s measured qualities against senior / professional benchmarks. Acceleration is his 0-10m sprint (1.93s vs ~1.80s elite) — a strong, competitive base. Reactive Strength is his drop-jump RSI (flight / contact = 1.57 vs ~2.5 elite) — how much of the ground’s energy he returns elastically. This is his clearest development area and it lines up exactly with the video: he pulls the ground instead of bouncing off it. Ground Contact is his drop-jump contact time (210ms vs ~180ms elite) — slightly long, again pointing to elasticity rather than reactive stiffness.

⏱

1.93s

0-10m Sprint

Strong acceleration base

🔽

210ms

DJ Contact Time

Drop jump ground contact

🔼

330ms

DJ Flight Time

Air time off the ground

📏

13.4cm

Jump Height

From 330ms flight time

⚡

1.57

RSI (Reactive Strength)

Flight ÷ contact time

1Elite Comparison

Sean vs Professional Benchmarks

Sean

Above Average (Pro)

Elite (Pro)

Metric	Sean	Above Avg (Pro)	Elite (Pro)	Gap to Above Avg	Gap to Elite
0-10m Sprint	1.93s	~1.85s	~1.75s	-4.3%	-10.3%
Drop Jump RSI	1.57	~2.0	~2.5	-21.5%	-37.2%
DJ Contact Time	210ms	~190ms	~170ms	-10.5%	-23.5%
DJ Flight Time	330ms	~360ms	~400ms	-8.3%	-17.5%

Reading This Table

Above Average (Pro) = a solid senior professional standard. Elite (Pro) = the explosive end of the professional game. RSI (reactive strength index) is drop-jump flight time divided by contact time — the single best marker of elastic, reactive power. The gap percentages show how far Sean sits from each benchmark — green = within range, yellow = moderate gap, red = significant gap. Sean’s acceleration is genuinely strong, while his reactive strength (RSI) and contact time are the clear development areas — the same elasticity gap the video breakdown identifies as both a speed limiter and a hamstring-injury risk.

2Drop Jump & Reactive Strength

⚡ Reactive Strength Index

Contact Time

210ms

Flight Time

330ms

RSI

1.57

RSI is flight time ÷ contact time — the cleanest single measure of how reactive and elastic an athlete is. Sean’s 1.57 sits below the ~2.0-2.5 professional standard, driven mostly by a long 210ms contact time. He spends too long on the ground rather than bouncing straight back off it — the exact “pulling the ground” pattern the video breakdown highlights. This is his single biggest athletic lever.

💪 Power Output

Jump Height

13.4cm

Air Time

330ms

Elite RSI

~2.5

The 330ms of air time (a jump height of ~13.4cm, back-calculated from flight time) confirms what the coach sees on video: Sean produces genuinely good raw power. The issue is not force output — it’s how long it takes to deliver it. Cut the 210ms contact time toward ~180ms while keeping the same air time and his RSI climbs from 1.57 toward 2.0+, converting that existing power into faster, safer, more elastic running.

🎯

Coach Assessment Summary

Sean is a powerful, professional-level athlete with excellent starting mechanics and one clear, unifying root cause to solve. His first ~5m is genuinely elite — strong horizontal projection, a deep sternum lean, powerful hip extension and toe-off, a stiff shin angle and no heel break. He also produces real power (330ms drop-jump air time). The limiter is what happens next: he is posterior-chain / hip-dominant and “pulls the ground.” After 5m he flares the front leg out in front of his centre of mass, stands tall, lands flat-footed, and drives the recovery leg back-and-down using the upper (proximal) hamstring instead of striking down and bouncing off an elastic ankle. His drop jump confirms it: a long 210ms contact time and RSI of 1.57 — lots of power, not enough reactivity. The cost is two-fold: lost top-end speed and a real proximal-hamstring / tendinopathy risk under game load and fatigue. Priority: quad strength to control the front-leg strike, ankle/achilles elasticity to cut ground-contact time, and front-leg timing so he strikes down underneath — not out in front.

3Video Analysis

Analysis 1 · Acceleration

Acceleration Mechanics

Standing-start acceleration — horizontal projection, shin angle, and what changes in his mechanics after the first five metres.

Key Findings

Really good horizontal projection at the start — set by the back knee and a low sternum
Shin angle fixed down early and held — strong, stiff angles through the drive
After ~5m he flares out and shoots the front leg too far in front
Stands very upright — foot lands in front of his centre of mass
Becomes flat-footed even at top speed — strain into the front leg
Knee stays over-bent while upright — loads the upper hamstring, isn’t pulling the ground cleanly

Coach Summary

Key Issues: Sean’s starting mechanics are really good — strong horizontal projection set by the back knee and how low he gets the sternum, and as he moves forward he holds that projection well. At the top position his shin angle is fixed down early and he keeps stiff angles. The problem is that after about the five-metre mark he starts to really flare out and shoot the front leg way out in front of him. He becomes very upright, with the foot landing in front of the centre of mass, and even at top speed he goes flat-footed — a lot of strain into that front leg. From that over-bent knee in an upright position there’s a lot of strain on the upper-hamstring area because he isn’t pulling the ground properly.

Fix: Keep the strong start pattern, but train him to hold projection past 5m instead of flaring the front leg out. Get the foot striking down and underneath rather than reaching out in front, and build the strength/elasticity to stay off a flat foot at speed.

Analysis 2 · Start Detail

Starting Mechanics & Front-Leg Timing

A closer look at the first stride, leg-switching, sternum lean, and the timing of the front leg coming back down.

Key Findings

First initial stride is really good — strong toe-off and hip-extension length
Excellent leg switching — back leg drives through as the front recovers, not an issue at all
Sternum lean is his best trait — a controlled, powerful fall forward
Great stiffness — doesn’t break at the heel
Wants the front leg coming down earlier and more behind him — underneath, not out in front
Front leg drifting ahead of the COM places early strain on the upper hamstring
Classic posterior-dominant pattern — needs more quad work to bring the foot back and start a true pulling-under action

Coach Summary

Key Issues: His first initial stride is really good — good toe-off, good hip-extension length. His leg switching is excellent: the back leg comes through as the front leg recovers, so that’s not an issue at all. The sternum lean is the best thing about his general traits — a good fall forward into a strong position. His stiffness is really good and he doesn’t break at the heel. What we want is to see that front leg coming down a bit earlier and more behind him — underneath and behind, not out in front — because reaching it out places early strain on the upper hamstring. As a naturally posterior-dominant athlete the foot tends to land in front of the centre of mass.

Fix: Add resistance and quad-focused work to bring that foot back so he begins a genuine pulling-under action, and encourage a slightly greater distance forward as he does it. Everything upstream (toe-off, leg switch, sternum, stiffness) is already at a good level to build on.

Analysis 3 · Top-End

Top-End Travel

Side-on travel at speed — toe-off, power production, foot strike, and the hamstring-load pattern that carries an injury risk.

Key Findings

Excellent back-leg toe-off and hip extension
Lots of power production — positive angles and good air time
Good arm action and back-arm extension; short levers land him quickly
Naturally rotational with good footwork; lands underneath the COM at times
Very prominent that he shoots the foot out in front
Pulls the leg back-and-down through the hips and upper (proximal) hamstring
Flat-footed on impact
With games & fatigue, that proximal-hamstring reliance risks tendinitis

Coach Summary

Key Issues: From this side-on travel position it’s very prominent how he shoots his foot out. His back-leg toe-off and hip extension are really great, but as he comes through he pulls the leg back-and-down, using more of the hips and the upper hamstring — the proximal point that attaches up at the glute. Initially that’s not a problem, but with many games and a little fatigue you end up with that tendinitis feeling. He’s also flat-footed on impact. The big positive is that there’s a lot of power production — genuinely positive angles, good air time and horizontal projection — plus good arm action, short levers, a rotational quality and good footwork, and at times he lands nicely underneath his centre of mass.

Fix: Teach him to use more of the achilles/ankle for elasticity so he strikes back and down rather than pulling the ground. That converts his existing power into more speed and, because it changes what tissue does the work, removes the hamstring issue at the same time.

Analysis 4 · Side-On

Side-On — Hamstring Load

Why the hamstrings are constantly loaded — the leg flaring out and the pulling action from behind.

Key Findings

Good backside mechanics — sits well behind and leans the centre of mass
Great leg interchange — front leg recovers back really well
Flares the leg out too much — hamstrings are constantly strained
Ends up pulling the ground rather than putting the foot straight down
Pulling mechanics place a lot of strain through the posterior chain

Coach Summary

Key Issues: Side-on you can see how far behind he sets up and leans the centre of mass — that part is really good. The reason the hamstrings are constantly strained is that he flares the leg out too much. His ability to interchange the legs is great — the back leg coming forward and the front leg coming back is really good — but from that flared position he ends up pulling the ground, which places a lot of strain through the pulling mechanics instead of putting the foot straight down.

Fix: Keep the leg in a bent position and get a touch more upright so the foot serves higher and comes straight down, and shift the load so he relies more on the quad, glute and ankle rather than pulling with the hamstring and the knee.

Analysis 5 · Ground Contact

Ground Contact — Pulling Pattern

The concentrated example of the whole theme — the limb pulling the ground and retracting, rep after rep.

Key Findings

Clear pulling-the-ground pattern — the limb comes through and pulls, pulls, pulls
Doesn’t strike-and-release off the front leg — keeps retracting to it
Repeated retraction is the mechanical signature behind the hamstring load

Coach Summary

Key Issues: Here the mechanics are really pulling the ground. Look at the way the limb comes through — it’s pull, pull, pull — and off the front leg he isn’t releasing, he’s retracting to it again and again. This short clip is the concentrated version of everything the other angles show.

Fix: The whole programme points to the same change — replace that repeated pulling/retraction with a strike down-and-back off an elastic ankle, so the ground contact gets shorter and the hamstring stops doing the sprinting.

4Performance Metrics

📊Performance Metrics

⏱

0-10m Acceleration

1.93sStrong

Current: 1.93sElite Pro: ~1.75s

What This Means

Sean’s 0-10m of 1.93s is a genuinely strong professional acceleration, just ~4% off an above-average pro mark (~1.85s). It matches what the video shows — an excellent first five metres with strong projection and toe-off. The upside here isn’t effort, it’s the strike pattern after 5m: hold projection and stop reaching the front leg out and this time drops without needing more raw power.

⚡

Reactive Strength (RSI)

1.57Priority

Current: 1.57Elite Pro: ~2.5

What This Means

RSI (flight ÷ contact) of 1.57 is Sean’s clearest development area and sits below the ~2.0-2.5 pro standard. It is the number that quantifies the “pulling the ground” pattern — he isn’t returning enough of the ground’s energy elastically. Because his power (air time) is already good, most of the RSI gain will come from shortening the 210ms contact time with ankle/achilles stiffness work.

🔽

Ground Contact Time

210msDevelop

Current: 210msElite Pro: ~170ms

What This Means

A drop-jump contact of 210ms is a touch long — time spent on the ground is time not spent projecting. It ties directly to the flat-footed contacts seen on video. Bringing this toward ~180ms while keeping the 330ms air time is the single mechanical change that lifts RSI, adds top-end speed, and takes load off the hamstring.

💪

Power Output (Air Time)

330msStrength

Jump height: ~13.4cmGenuine strength

What This Means

A 330ms flight time (~13.4cm jump height) confirms Sean has real power to work with — the coach repeatedly notes strong power production and positive angles. This is why the profile is so promising: the force is already there. The job is delivering it faster and more elastically, not building it from scratch.

5Development Priority Plan

Quad Strength & The Ground Strike

Every angle points to the same root cause: Sean is posterior-dominant and pulls the ground, reaching the front leg out and loading the upper hamstring. Build the quad-led control to strike down underneath instead.

Quad & Front-Leg StrengthLoad the quads and knee-dominant patterns — squats, split squats, and eccentric/isometric knee work — so he can control the front-leg strike and bring the foot back underneath the hips rather than reaching it out in front.

Strike Down, Don’t PullCue the foot to strike down and back underneath the centre of mass instead of pulling the ground from out front. Wall drills, dribble-bleg switches, and A-runs to groove the pattern the coach wants past the 5m mark.

Hold Projection Past 5mHis start is elite — the fix is keeping that shin angle and forward lean through the transition instead of flaring the leg out and standing tall. Resisted runs and acceleration holds to extend the drive phase.

Target: Foot striking under the COM through top-end; eliminate the front-leg flare after 5m

Ankle Elasticity & Reactive Strength

Sean’s power is already there (330ms air time) — the job is delivering it faster. Cut the 210ms contact time with achilles/ankle stiffness so RSI climbs from 1.57 toward 2.0+.

Pogos & Ankle StiffnessLow-amplitude pogos, ankle hops, and stiff-ankle skips to build a fast, elastic foot contact. The goal is a shorter time on the ground with the same air time — reactive, not flat-footed.

Drop Jump ProgressionsRe-test and train the drop jump with a strict “minimise contact time” intent. Progress box height only once contact stays short. This is the direct RSI driver.

Elastic RunsRhythmic and over-speed runs that reward a quick, springy contact — teaching the achilles to do the work the hamstring is currently doing.

Target: RSI 2.0+, drop-jump contact ~180ms while holding 330ms air time

Hamstring Durability & Availability

The pulling pattern loads the proximal hamstring — a real tendinopathy risk under game load. Changing the mechanics is the primary fix; robust posterior-chain work is the insurance.

Proximal Hamstring ResilienceHip-dominant and lengthened-position hamstring work — Romanian deadlifts, 45° hip extensions, Nordics, and hamstring-bridge variations — to armour the exact tissue the current pattern overloads.

Mechanics as PreventionThe biggest injury-prevention lever is the strike change itself: once he stops pulling the ground and lets the ankle bounce, the upper-hamstring strain drops away. Train it as prevention, not just performance.

Monitor & Load-ManageTrack contact time / RSI and hamstring feel across the week so the pattern holds up under fatigue — when it’s exactly the tired, congested-fixture periods that the coach flags as the risk window.

Target: No proximal-hamstring flare-ups across a full congested block; pattern holds under fatigue

6Football Context

As a professional, Sean’s margins are found in mechanics and availability, not base fitness. He already has the power and a strong start — the gains come from converting that power into elastic top-end speed and taking the injury risk out of how he runs. Here’s how his data translates to the pitch.

⚡

Explosive First Five

Sean’s 0-10m of 1.93s and elite starting mechanics make him genuinely sharp over the first five metres — strong projection, deep sternum lean, powerful toe-off. That’s the phase that wins 50/50s and short separations. The task is simply to keep that quality past 5m instead of flaring the leg out.

🚀

Untapped Top-End

His power is already there (330ms drop-jump air time), but a long 210ms contact time and RSI of 1.57 mean he isn’t cashing it in at speed. Turning the pull into an elastic strike is a free speed unlock — more metres per stride on breakaways and recovery runs without adding any raw power.

🛡

Durability & Availability

The pulling pattern loads the proximal hamstring — and the coach flags that fatigue and congested fixtures are exactly when that becomes a tendinopathy risk. For a professional, changing this isn’t just faster running, it’s staying on the pitch. Availability is the most valuable ability.

7What’s Next — 12 Month Targets

Based on Sean’s current data, here are realistic 12 month targets. The theme is consistent: keep the power, deliver it faster and more elastically. Most of the sprint gain comes from the mechanical change — a shorter, springier ground contact — not from adding raw force he already has.

0-10m Acceleration

1.93s→1.76s

~9% faster — 12 month target

Ground Strike Pattern

Pulling ground→Strike under COM

Foot down-and-back, no front-leg flare

Hold Projection Past 5m

Flares out→Stays low

Extend the elite start into the transition

Hamstring Risk

Pulling load→Elastic strike

Root-cause removed via mechanics

8Development Pathway

Sean already has the power, the start, and the professional engine. This isn’t a rebuild — it’s a re-patterning. The pathway: first change what the foot does on the ground, then convert his existing power into elastic top-end speed, then make it durable enough to hold up across a full season.

Phase 1 — Months 0-3 · Re-pattern the Strike

Stop Pulling, Start Striking

RSI1.75+

DJ Contact~195ms

FocusFoot under COM

Build quad-led control of the front-leg strike and ankle/achilles stiffness so the foot strikes down-and-back underneath the hips instead of reaching out and pulling. Load the proximal hamstring for resilience. The headline change: a shorter, springier ground contact and the front-leg flare after 5m starting to disappear.

Phase 2 — Months 3-9 · Convert Power to Speed

Cash In the Elasticity

RSI2.0+

0-10m1.85s

DJ Contact~180ms

With the pattern grooved, express it at speed — elastic top-end runs, over-speed work, and holding projection past the drive phase. His existing power (330ms air time) now shows up as faster acceleration and more metres per stride on breakaways and recovery runs, without adding raw force.

Phase 3 — Months 9-18 · Durable & Fast

Elastic, Explosive & Available

RSI2.3+

0-10m1.80s

HamstringDe-risked

A faster, more elastic athlete whose mechanics hold up under fatigue. Sean combines his elite start, genuinely reactive top-end, and a strike pattern that no longer overloads the proximal hamstring — so the speed is there in minute 85 and across a congested block. For a professional, that combination of faster and more available is the highest-value outcome of the whole plan.