481: Sam Portland on An Evolution of Sport Speed and Movement Training

Today’s guest is Sam Portland. Sam is a UK-based athletic performance coach and creator of Speed Gate Golf and the Sports Speed System. After a career in professional sport, he now consults with athletes and teams while mentoring coaches toward healthier and more sustainable careers. Sam has worked with athletes from Premiership Rugby, American football, the Olympics, and beyond, and also runs a grassroots “combine program” designed to fill key gaps in long-term athletic development. In this episode, Sam unpacks the evolution of modern athlete performance, highlighting the role of rhythm, movement, and overlooked details of transfer from training to sport. From the simple power of a jump rope to the deeper psychological layers of coaching, Sam’s insights spark critical thinking and creative training solutions. This is a conversation packed with practical takeaways, helpful for any coach or athlete. Today’s episode is brought to you by Hammer Strength. Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:41 – Jump rope, rhythm, and movement foundations. 8:17 – Start with sport specificity: enroll in the sport first. 16:07 – Reject the bloat — prefer simple, efficient training. 23:13 – Simplicity wins: fewer, better training "flavors." 26:58 – Depth over width in warm-ups — give athletes time to groove. 31:09 – End positions are consequences — focus on what happens between them. 33:31 – Beware shiny systems — find what actually transfers to sport. 38:34 – Make training game-relevant: play, don’t just test. 40:37 – Play-first approach: teach skill through sport-like practice. 45:35 – Threat removal and the neurology of speed. 54:32 – Warm-up blueprint and the Sports Speed System (book). Actionable Takeaways 0:41 – Jump rope, rhythm, and movement foundations. Jump rope builds rhythm, timing, elastic return and pickup skills. Use short doses (2 min) of single- or double-under work in warmups to train rhythm and contact quality. Rotate rope patterns (straight jumps → crossovers → single-leg) to challenge locomotor timing without heavy impact. Try a heavy rope for conditioning to overload the same rhythmical pattern when you want a sterner stimulus. 8:17 – Start with sport specificity: enroll in the sport first. Training should be anchored to the sport. Work backwards from true sport demands. Make the first “module” of preparation aligned with sport context: practice the core movement options athletes need, not just gym metrics. Use position–pattern–power as a checklist: Can they get into the position? Coordinate the pattern? Produce the power? If not, target the missing element. Reserve heavy gym numbers as supporting signals. Measure transfer back to sport rather than assuming gym gains equal game gains. 16:07 – Reject the bloat; prefer simple, efficient training. The profession has become bloated with drills that don’t transfer. Simpler, consistent inputs win. Audit your program: drop drills that don’t clearly influence the game. Prioritize a short list of high-value stimuli (e.g., sprinting, loaded jumps, sport-specific repeats) and be ruthless about sequencing. If two options exist, choose the simpler one. It’s easier to teach, scale, and intensify. 23:13 – Simplicity wins: fewer, better training "flavors." Like a chef simplifying a dish, training should focus on fewer, high-quality elements. Reduce variety for the sake of variety; instead, deepen exposure to the chosen stimuli so athletes get real practice. Use small, repeatable warm-up components (e.g., 3–5 minute arm swings, rhythmic calf bounces) to let athletes discover connections. Keep a core “tick-box” routine players do every session. Consistency creates long-term adaptation.

Today’s guest is Phil Nash. Phil is a Manager of Coach Education at EXOS. He is a seasoned strength and conditioning professional who leads EXOS’s efforts to develop and educate coaches worldwide. Phil specializes in bringing practical, science-based training methods—like plyometrics and medicine-ball work—into performance systems, and regularly shares his expertise at major industry conferences On today’s show, we dig into training models ranging from the force–velocity curve to the idea of infinite games, exploring how these frameworks influence the way we view athletic performance. Phil offers his perspective on blending structured training with the freedom of play, highlighting adaptability and growth as central themes in coaching. This episode provides clear, practical insights for coaches and athletes alike on building both physical capacity and mental resilience. Today’s episode is brought to you by Hammer Strength and the Vert Trainer Use code “justfly10” for 10% off the Vert Trainer Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 5:12 – Phil’s Journey into Coaching and Performance Training 12:40 – Exploring the Interplay of Science and Coaching Art 22:18 – Building Strong Athlete-Coach Relationships 32:07 – The Role of Autonomy and Curiosity in Development 43:51 – Balancing Physical Preparation with Mental Readiness 55:46 – Using Constraints to Guide Skill and Movement 1:07:12 – Learning from Mistakes and Coaching Growth 1:18:09 – Phil’s Reflections on Longevity and Evolving as a Coach Actionable Takeaways 5:12 – Phil’s Journey into Coaching and Performance Training Key Idea: Phil’s path into performance was shaped by curiosity and the pursuit of practical knowledge over titles. Takeaways: Curiosity often leads to better learning than rigid career plans. Don’t chase credentials alone; focus on applying knowledge effectively. Reflect on your own journey: what experiences shaped your coaching approach? 12:40 – Exploring the Interplay of Science and Coaching Art Key Idea: Phil emphasizes blending research with intuition. Coaching is both science and art. Takeaways: Use research as a guide, not a rulebook. Stay flexible: coaching requires adapting principles to individuals. Trust experience and feel when the data isn’t enough. 22:18 – Building Strong Athlete-Coach Relationships Key Idea: Relationships drive results; athletes respond best when trust and mutual respect are present. Takeaways: Prioritize connection before correction. Listen actively; athletes often know more about their body than you realize. Strong relationships create resilience during setbacks. 32:07 – The Role of Autonomy and Curiosity in Development Key Idea: Giving athletes autonomy fosters curiosity, ownership, and growth. Takeaways: Encourage athletes to explore solutions, not just follow orders. Create environments where curiosity is rewarded. Autonomy builds long-term motivation and adaptability. 43:51 – Balancing Physical Preparation with Mental Readiness Key Idea: True performance is as much mental as it is physical. Mindset shapes outcomes. Takeaways: Prepare the mind alongside the body. Use reflection and visualization tools to build confidence. Don’t overlook recovery as a mental reset, not just a physical one. 55:46 – Using Constraints to Guide Skill and Movement Key Idea: Constraints-based training creates problem-solving and adaptable movers. Takeaways: Design environments that force athletes to adapt. Use constraints to spark creativity, not to over-control. Let athletes discover solutions instead of prescribing every detail. 1:07:12 – Learning from Mistakes and Coaching Growth Key Idea: Mistakes are inevitable; growth comes from reflection and ad...

Today’s guest is Tim Shieff. Tim is a former world champion freerunner and Ninja Warrior competitor, and the founder of Way of the Rope. After years of high-level competition, he discovered Rope Flow as a way to restore rhythm, coordination, and resilience in movement. Today, he shares this practice worldwide, blending athletic creativity with a simple, sustainable philosophy: low-tech equipment for a high-tech body. In this episode, we explore the transformative power of diverse movement practices in athletic training. From track and field to parkour, breakdance, swimming, and rope flow, we explore how these disciplines shape skill development and reveal the qualitative aspects of elite sport movement. Tim also shares his journey from traditional sports to discovering the benefits of innovative movement, offering powerful insights on how athletes can unlock agility, strength, and resilience by taking a holistic approach to training. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 5:36 – Exploring Yoga, Biomechanics, and Training Through Injury 10:43 – Discovering Movement Connections Through Slow Practice 23:26 – Parkour Training as a Unique Learning Process 31:41 – Balancing Intensity, Recovery, and Longevity in Training 42:08 – The Value of Gentleness in Building Strength 53:30 – Using Constraints to Improve Movement Awareness 59:08 – Applying Martial Intent and Precision in Movement 1:01:31 – Rope Flow as a Tool for Coordination and Rhythm 1:11:17 – Integrating Jump Rope and Rope Flow into Athletic Training Actionable takeaways 5:36 – Exploring Yoga, Biomechanics, and Training Through Injury Key Idea: Tim explains how yoga and biomechanics gave him tools to keep moving through injuries and to rebuild awareness of how his body works. Actionable Takeaways: Use yoga or mindful movement practices as low-intensity ways to stay connected when injured. Pay attention to biomechanics during rehab—it’s not just about healing tissue, but about moving better long-term. Reframe injuries as opportunities to explore different forms of movement. 10:43 – Discovering Movement Connections Through Slow Practice Key Idea: Slowing things down can reveal hidden connections between muscles, joints, and fascia. Tim found value in practicing movement slowly before adding intensity. Actionable Takeaways: Strip movements down and slow them until you can feel the sequence. Use slow practice as a diagnostic tool to notice leaks, compensations, or missing links. Build control first, then layer on speed and power. 23:26 – Parkour Training as a Unique Learning Process Key Idea: Parkour introduced Tim to exploration, problem-solving, and adapting movement to different environments. Actionable Takeaways: Use obstacle-based tasks to force creative movement solutions. Train adaptability—don’t just repeat drills, but give athletes problems to solve. Embrace exploration: movement learned through play tends to stick. 31:41 – Balancing Intensity, Recovery, and Longevity in Training Key Idea: Tim highlights that chasing intensity every session can shorten careers—longevity requires balance. Actionable Takeaways: Periodize intensity with recovery—don’t redline every workout. Prioritize sustainability: ask “Can I do this 10 years from now?” Recovery practices are as important as the training itself. 42:08 – The Value of Gentleness in Building Strength Key Idea: Strength doesn’t always come from force—sometimes it’s built by gentleness, precision, and subtlety. Actionable Takeaways: Explore lighter, more mindful work instead of always going maximal. Recognize that gentleness can rewire coordination in ways brute strength cannot. Use precise, controlled practice as a pathway to more efficient power later.

Today’s guest is Dr. Michael Schofield. Mike is a New Zealand sports scientist and track and field coach with a PhD in biomechanics and strength and conditioning. He has coached athletes to Olympic, World Championship, and Commonwealth Games finals in the throws, while also developing national-level sprinters and weightlifters. His strength and conditioning work spans multiple sports, from golf to stand-up paddleboarding. Mike has done substantial research in, and is a subject matter expert in the role of connective tissues in athletic movement and force production. This podcast explores the crucial functions of connective tissue in athletic performance. We examine how tendons, ligaments, and fascia support movement, prevent injuries, and contribute to force production. Mike also disperses exactly what fascia and connective tissue does, and does not do in animal (and human) movement profiles. Through the podcast, Mike reveals the mechanisms of connective tissue and how understanding it can improve training outcomes. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 2:10 – The Role of Connective Tissue 5:27 – Exploring Elasticity in Motion 7:25 – Muscle vs. Fascia: A Complex Debate 16:14 – Understanding Strength and Sequencing 23:49 – The Importance of Movement Literacy 36:13 – Fascial Lines and Their Impact 44:31 – Training the Fascial System 49:14 – Functional Training Insights 54:31 – The Role of Balance in Performance 57:26 – Understanding Tendon Stiffness 1:14:04 – Compliance vs. Stiffness in Athleticism 1:18:55 – Training Strategies for Different Athletes Actionable Takeaways 2:10 – The Role of Connective Tissue Key Idea: Connective tissue is more than just passive support—it plays an active role in how force is transferred and movements are sequenced. Actionable Takeaways: Treat connective tissue as a system that adapts to training, not just something that “holds things together.” Prioritize training methods that build elasticity and responsiveness, not just muscle strength. Recognize that resilience often depends on connective tissue health more than raw muscular output. 5:27 – Exploring Elasticity in Motion Key Idea: Elasticity allows athletes to move with efficiency and rhythm, reducing the need for constant muscular effort. Actionable Takeaways: Integrate bouncing, skipping, and plyometric variations to sharpen elastic return. Train for rhythm and timing, not just force—elastic qualities emerge from how energy is recycled. Monitor whether athletes rely too much on muscle and not enough on elastic recoil. 7:25 – Muscle vs. Fascia: A Complex Debate Key Idea: Muscles and fascia work together, but fascia often dictates how well force is transmitted through the body. Actionable Takeaways: Don’t train muscle in isolation—consider the connective tissue pathways that carry the load. Include multi-planar, whole-chain exercises that respect how fascia links segments. Shift perspective: strength is more than hypertrophy; it’s about integration across systems. 16:14 – Understanding Strength and Sequencing Key Idea: True strength is about sequencing—how joints, tissues, and muscles fire in the right order. Heavy lifting too soon can actually disrupt this process. Actionable Takeaways: Build foundational movement skill before layering on maximal loads. Use exercises that emphasize timing and rhythm, not just raw output. Ask: is this athlete strong because they’re sequenced, or are they muscling through inefficiency? 23:49 – The Importance of Movement Literacy Key Idea: Movement literacy—the ability to explore, coordinate, and adapt—is a prerequisite for higher-level strength. Actionable Takeaways: Encourage athletes to explore different movement tasks, not just rehearsed drills.

Today’s guest is Boo Schexnayder. Irving “Boo” Schexnayder is a world-class coach and consultant with over 44 years of experience in track and field. Renowned for producing 26 NCAA Champions and 8 Olympic/World Championship medalists, he co-founded Schexnayder Athletic Consulting and founded the Track and Field Academy. A former LSU coach and USA Track and Field leader, Boo’s expertise in biomechanics and training design extends to multiple sports, making him a sought-after mentor worldwide. It's common to think that, as time moves forward in any discipline, that discipline becomes better. What seems to define much of athletic performance and sport itself is that outputs become the priority while movement quality and literacy become watered down. On today’s podcast, Boo gives wisdom into the process of comprehensive athletic development by leaning into general strength and movement training. He goes over his movement batteries, scramble circuits, training diversity, and tempo sprints. Boo also gives his take on the use of supramaximal eccentrics, covers hamstring injury prevention strategies, and discusses his sprint-float-sprint protocols, alongside a sea of further training wisdom. Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:25 – The evolution of general strength since the 90s 23:12 – General strength across track and team sports 28:47 – Adding multi-directional work for linear athletes 37:18 – Managing tempo volume for higher intensity 42:50 – Polarized training over middle-ground tempo 44:14 – Using tempo for restoration, not breakdown 47:24 – Short sprints on low days to cap tissue load 48:50 – Eccentric overload within a balanced profile 57:08 – Sprinting and mobility for hamstring resilience 1:12:02 – Setting fly-float-fly zones by max velocity 1:12:52 – Coaching lessons that shaped training design Actionable Takeaways 1:25 – The evolution of general strength since the 90s Boo explains that early “general strength” meant broad, circuit-based work (med balls, hurdle mobility, bodyweight drills), and over time, coaches either overcomplicated it or lost sight of its role. What to try: Keep general strength simple—circuits that are easy to teach, scalable, and repeatable. Don’t let weight room complexity replace basic movement skill. Revisit older methods (hurdle mobility, med ball throws) that build coordination without heavy stress. 28:47 – Adding multi-directional work for linear athletes Even linear sprinters benefit from “scramble” circuits and agility-oriented elements. Boo stresses that multi-directional tasks improve coordination, robustness, and adaptability. What to try: Sprinkle in agility, shuffles, and lateral bounds for athletes who train mostly linear. Build circuits that force athletes to problem-solve movement, not just run straight lines. Think “movement quality first”—variety pays off long term. 37:18 – Managing tempo volume for higher intensity Boo highlights that loading too much tempo work flattens intensity. Athletes need tempo in the right amount—enough for conditioning, not so much that it dulls speed. What to try: Keep tempo volumes moderate so athletes can still sprint fast on quality days. Use tempo as restoration or rhythm training, not just mileage. Remember: more work doesn’t equal better adaptation—protect intensity. 47:24 – Short sprints on low days to cap tissue load Boo explains that short 10m sprints can safely live on “low” days—they maintain speed exposure without frying the system. What to try: Program 2–3 sets of short accelerations on low CNS days.

Today’s guest is Kathy Sierra. Kathy Sierra is a computer scientist, author, and horse-movement innovator who bridges neuroscience, learning psychology, and equine training. Co-creator of the award-winning Head First programming series and founder of the JavaRanch community, she later turned her expertise in intrinsic motivation toward her lifelong passion for horses. Through her Panther Flow approach, Kathy helps horses and riders unlock confident, curious, and expressive movement, sharing her work worldwide through courses, workshops, and writing. In training and movement, drilling “perfect form” is standard practice. The more we get into how humans learn, the more we realize that “perfect form” is a myth, and learning is a far more complex venture. Using both differential learning (variety) and constraints helps athletes hone in on their own optimal (and robust) technique, without needing to constantly be looking for one “perfect” way to do things. This is not only true in animals, but also in humans and in machine learning. On this week’s episode, Kathy covers aspects of training horses using the same motor learning concepts that work best in humans. She also goes into how and why robots learn to move better based on constraints, trial and error, versus a “perfect technique” type of programming. This is a fascinating and wide-ranging discussion on human movement, learning, and sport skill. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:06 – Introduction to Horse Training Insights 11:16 – Discovering the Community of Movement 21:40 – The Power of Natural Movement 32:19 – Emotions in Movement and Skill Acquisition 41:22 – The Impact of Coaching on Authenticity 53:51 – Techniques for Encouraging Movement Exploration 1:00:23 – The Power of Pattern Interrupts 1:11:34 – The Role of Exploration in Coaching 1:15:18 – Adapting Like Animals 1:22:42 – Embracing Novelty for Movement 1:29:25 – The Myth of Optimality 1:35:18 – Serendipity in Learning Key Takeaways Introduction to Horse Training Insights – [0:06] Kathy shares how working with horses revealed universal truths about movement and behavior, clear communication, patience, and trust underpin both animal and human learning. What to try: Start with establishing safety and trust before layering complexity. Use observation as your first tool, notice subtle shifts in posture or energy. Match your cues to the learner’s readiness, not your agenda. Discovering the Community of Movement – [11:16] She describes how connecting with other movement-minded people broadened her perspective and expanded her toolkit. What to try: Seek out cross-disciplinary conversations, dancers, martial artists, animal trainers. Share drills and games openly; let others adapt them for their setting. Use community feedback as a way to refine your own approach. The Power of Natural Movement – [21:40] Kathy emphasizes that natural, unforced movement often produces the most authentic and sustainable skill. What to try: Design environments that invite natural movement patterns to emerge. Remove overbearing cues, let the body self-organize. Watch for efficiency and ease, not just output. Emotions in Movement and Skill Acquisition – [32:19] She links emotional state to physical learning, noting that fear or tension can block skill development. What to try: Pair challenging tasks with positive emotional experiences. Recognize emotional cues, frustration, joy, hesitation, and adjust tasks accordingly. Celebrate small wins to keep confidence high. The Impact of Coaching on Authenticity – [41:22] Kathy warns that over-coaching can erode authenticity in movement. What to try: Avoid shaping every rep, allow athletes to bring their own style. Use fewer,

Today’s guest is Tim Riley. Tim Riley is the Director of Sports Performance at Kollective in Austin, where he leads one of the nation’s top NFL off‑season training programs and works with elite athletes across the NFL, NBA, PLL, and AVP. He also serves as a Lead Performance Coach with C4 Energy and Head Strength and Conditioning Coach for the University of Texas Men’s Lacrosse team. Beyond the weight room, Tim shares his knowledge through his podcast, Coach Em Up, and his social media platforms. On today’s podcast, Tim speaks on how he synthesizes the complexities and possibilities of training into his intuitive process. On the show, we cover numerous items of speed and strength training, digging into the daily training process. We also cover the help and use of strength machines, conditioning, capacity, training stimulation, and much more. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:00 – The Need for Simplicity in a Complex Coaching World 6:08 – Is Complexity Distracting Us from What Actually Matters? 11:55 – What Are Athletes Actually Feeling During a Drill? 18:42 – How Do We Make Coaching Feel Less Robotic? 25:30 – What If the Goal Isn’t Perfection, But Exploration? 32:09 – Can We Trust Athletes to Self-Organize? 39:46 – When Do We Step In, and When Do We Step Back? 47:22 – How to Handle “Messy” Reps and Unscripted Movement 54:11 – Are You Coaching for Output or Adaptability? 1:01:18 – Letting Go of the Illusion of Total Control Actionable Takeaways The Need for Simplicity  in a Complex Coaching World – [1:00] Tim emphasizes that sometimes doing less creates more buy-in. When things are simple and grounded, athletes feel safe to go all-in. What to try: Open sessions with minimal barriers, simple tasks that athletes can immediately attack. Anchor your program in clear, foundational principles. Avoid over-layering. Use simplicity to build confidence before introducing complexity. Is Complexity Distracting Us from What Actually Matters? – [6:08] Tim reflects on times when adding more didn’t add value. Too much complexity can distract from what makes athletes feel fast, powerful, or confident. What to try: If a drill looks cool but the athletes are confused, simplify. Choose training elements that resonate emotionally and physically with athletes. Prioritize what sticks with them, not what looks best on social media. What Are Athletes Actually Feeling During a Drill? – [11:55] Tim discusses the disconnect between what coaches see and what athletes actually experience. You won’t know unless you ask. What to try: Regularly pause to ask: “What did that feel like?” Adjust based on athlete feedback, even if it means letting go of your favorite drill. Use sensation-based questions to help athletes build awareness (“Did you feel the bounce off the floor?”). How Do We Make Coaching Feel Less Robotic? – [18:42] Athletes shut down when things feel overly mechanical. Tim points out that meaningful training often happens in the gray areas, not the rigidly planned ones. What to try: Let warmups flow with energy, don’t always stick to a static script. Mix structure with spontaneity. Athletes should feel like they’re moving, not executing code. Lean into athlete body language. Adjust volume and tone on the fly. What If the Goal Isn’t Perfection, But Exploration? – [25:30] Tim encourages a shift from perfect execution to active exploration. Growth comes from seeing what might work, not just repeating what’s safe. What to try: Create “choose your own path” movement options in skill work. Use sessions that feel like problem-solving, not rehearsing. Acknowledge when athletes take a risk, even if the result isn’t clean. Can We Trust Athletes to Self-Organize? – [32:09]

Joel Smith speaks on 12 reasons why athletes and coaches may hit a plateau in their performance programs. These include: 1. Lack of stimulation in the training environment 2. Too much stimulation in the training environment 3. Not enough creativity or novelty 4. Lack of a clear plan 5. Too much weightlifting 6. Not enough weightlifting 7. Monotony from failing to wave training loads 8. A lack of representative play and exploration 9. Deficits in skill learning 10. Programs that feel too constricting 11. Athletes not feeling truly seen or heard 12.  Gaps in belief and motivation In this episode, we’ll unpack these elements one by one, while also exploring practical methods coaches and athletes can use to break through these plateaus and unlock new levels of performance. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:10 – Lack of Stimulation in the Training Environment3:18 – Too Much Stimulation in the Training Environment6:00 – Not Enough Creativity or Novelty7:36 – Lack of a Clear Plan10:20 – Too Much Weightlifting12:12 – Not Enough Weightlifting13:44 – Monotony from Failing to Wave Training Loads16:00 – A Lack of Representative Play and Exploration18:25 – Deficits in Skill Learning20:47 – Programs That Feel Too Constricting23:00 – Athletes Not Feeling Truly Seen or Heard25:03 – Gaps in Belief and Motivation Actionable Takeaways Lack of Stimulation in the Training Environment – [1:10] Athletes disengage when training lacks challenge or relevance. Too many repetitive drills and static formats dull the nervous system and the mind. What to try: Use small-sided games or reactive drills to increase decision density. Rotate training environments or sensory constraints to create novelty. Avoid overly choreographed warmups—build something they have to solve. Too Much Stimulation in the Training Environment – [3:18] Overloading athletes with chaos, cues, or novelty can backfire. When there’s too much going on, meaningful adaptation slows down. What to try: Balance open tasks with periods of focused repetition. Simplify instructions—set the environment, then observe. Know when to back off and give space for consolidation. Not Enough Creativity or Novelty – [6:00] Without moments of surprise or exploration, athletes stop learning. Creativity sparks engagement—and often, better movement solutions. What to try: Add odd objects, uneven surfaces, or unconventional constraints. Give athletes freedom within drills to explore variations. Don’t aim for perfect reps—aim for meaningful reps. Lack of a Clear Plan – [7:36] Randomness without progression can feel chaotic. Athletes need to see where training is going—even if it's nonlinear. What to try: Cycle phases between creative exposure and focused refinement. Revisit key themes and skills, even in exploratory training. Share your intent—clarity builds trust. Too Much Weightlifting – [10:20] Lifting can become a crutch when it overshadows movement quality or reduces time for skill and game-speed work. What to try: Trim down barbell volume in favor of transfer-driven tasks. Use loaded movements that keep athletes grounded and aware. Ask: Is this lift enhancing or muting athleticism? Not Enough Weightlifting – [12:12] Some environments undervalue lifting altogether, leading to gaps in tissue tolerance and general strength. What to try: Use tempo and iso-based lifts to build coordination and robustness. Make lifting complementary, not competitive, with field work. Keep it simple—progressive resistance is still powerful when done well. Monotony from Failing to Wave Training Loads – [13:44]

Today’s guest is Michael Zweifel. Michael is the Defensive Coordinator and Defensive Backs Coach at UW–La Crosse, now in his fourth season with the program. He previously founded Building Better Athletes (BBA Performance) in Dubuque, Iowa, training athletes from youth to pro levels. Michael also coached at Clarke College and the University of Dubuque. A former record-setting wide receiver, he won the 2011 Gagliardi Trophy and still holds the NCAA all-divisions career receptions record (463). In athletic development, the “5 S’s of performance”: Strength, Speed, Stamina, Suppleness, and Skill are often brought up. What tends to be the case is that those 5 elements are weighted in that order, with skill mentioned, but rarely or ever studied in how to improve it. On today’s show, Michael discusses his own creative approach to skill development in American football players with an emphasis on building artistry and adaptability in his players. He speaks on the nature of constraint-based coaching that helps athletes improve their arsenal of movements on the field, as well as their decision-making skills amid chaos. We also touch on the crossover between basketball and football, and ultimately, the art of long-term development of skill in one’s sport and as an athlete in general. Today’s episode is brought to you by Hammer Strength. Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:12 – Programming for High School vs. College-Level Athletes 5:03 – Balancing Strength and Movement Skill in Team Settings 11:09 – Developing the Skill of Lifting in Young Athletes 15:34 – Rethinking Readiness: Performance vs. Output 19:43 – Using Split Squats and Progressions for Movement Quality 26:30 – Training the Foot and Ankle Without Overengineering It 31:58 – Prioritizing Play and Variability in Movement Prep 36:30 – Gaining Buy-In Through Fun, Autonomy, and Context 44:52 – Avoiding the Trap of Over-Cueing and Technical Obsession 50:33 – Defining Transfer: Performance, Practice, and Perception 55:51 – Evolving Coaching Philosophy with Experience Programming for High School vs. College-Level Athletes – [0:12] Coaching high school athletes requires simpler systems and more attention to teaching intent. College athletes can handle more volume and complexity, but the fundamentals still matter. What to try: Prioritize clean movement and buy-in over complexity in high school settings. Introduce more autonomy and load management with college athletes. Don’t assume physical maturity—meet athletes where they are. Balancing Strength and Movement Skill in Team Settings – [5:03] It's not just about chasing strength numbers. There's value in seeing how strength integrates into movement, especially in large team environments. What to try: Cycle in movement tasks—like crawling, balancing, or landing—in warmups and finishers. Use strength work to support athletic expression, not just output. Keep the athlete’s sport in mind—strength is a tool, not the goal. Developing the Skill of Lifting in Young Athletes – [11:09] Lifting isn’t just strength—it’s a skill. For youth athletes, you’re teaching how to move with awareness under load. What to try: Start with basic isometrics and bodyweight patterns to teach control. Add load only when position and rhythm are reliable. Use slow eccentrics and pauses to reinforce stability. Rethinking Readiness: Performance vs. Output – [15:34] Readiness isn’t just about lifting heavier or running faster—it’s about how an athlete moves and feels. Output is one piece, not the whole picture. What to try: Include subjective readiness check-ins before training. Look for signs of fluidity, control,

Today’s guest is Will “Hoss” Ratelle — former All-Big Sky linebacker turned strength and conditioning coach, with experience at the University of North Dakota, the NFL, and the CFL. Known for his intense, results-driven training style, Hoss blends his pro football background with evidence-based methods to build size, speed, and resilience in athletes. He’s also the creator of popular programs like “Hoss Concurrent” and a respected voice in the online performance space. Most fitness and training education tends to be rigid, centered around fixed sets, reps, heart rate zones, and prescribed loads and timing. While this structure has value, athletes eventually need to move beyond it and enter a more adaptive, natural rhythm of training. Sets and reps can serve as a starting point, but great coaching gives training a feel, one that fosters ownership, problem-solving, and deeper athlete engagement. On today’s episode, Will Ratelle shares practical strategies for building training protocols that allow for flexibility and athlete autonomy. He discusses how to keep athletes dialed in during strength and power work, while also diving into topics like hamstring rehab, velocity-based training, and more. Today’s episode is brought to you by Hammer Strength. Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:12 – Transitioning from College S&C to Academia and Private Sector 5:41 – Training Adjustments for Harsh Winter Environments 9:35 – The Role of Giant Sets in Strength Training 15:11 – Building Competition and Problem-Solving into Small Group Training 18:05 – Time-Based Plyometrics for Better Autoregulation 22:50 – Applying Time-Based Models to Jumps and Olympic Lifts 27:21 – Minimalist Approach to Accessory Work in Training 30:54 – Using Velocity-Based Training for Autoregulation 41:25 – Hamstring Rehab Strategies Using Sled Work and Sprint Progressions 44:37 – Perspectives on Nordics and Eccentric Hamstring Training Actionable Takeaways Training Adjustments for Harsh Winter Environments – [5:41] Training outdoors year-round is unrealistic in extreme winters. Will adapts by simplifying programming indoors and accepting seasonal fluctuations in volume and intensity. What to try: Plan for seasonal ebbs and flows, especially in outdoor-heavy programs. Shift to more controlled indoor environments during harsh weather periods. Keep aerobic and speed elements alive through creative indoor alternatives like tempo sleds or circuits. The Role of Giant Sets in Strength Training – [9:35] Will uses giant sets to create training flexibility. These allow athletes to autoregulate volume, manage energy, and work at their own pace without strict rep schemes. What to try: Build sessions around circuits of 3–4 movements: main lift, jump, core, mobility. Set time limits (e.g., 20 minutes) instead of strict sets/reps. Let athletes self-select volume based on daily readiness. Building Competition and Problem-Solving into Small Group Training – [15:11] Will’s small group setups naturally encourage problem-solving, teamwork, and friendly competition—all without over-coaching. What to try: Create circuits or mini-competitions that require collaboration. Encourage athletes to solve challenges together (e.g., team med ball throws for max reps). Keep coaching cues minimal—let athletes figure things out. Time-Based Plyometrics for Better Autoregulation – [18:05] Will prefers time-based plyo sets to help athletes naturally regulate their own volume and quality of output as they warm up and fatigue. What to try: Run 30-60 second blocks for depth jumps or hops instead of fixed reps. Encourage gradual build-up in intensity within each b...