488: Sam Elsner on Rewiring Athletic Performance and Movement Learning

Today’s guest is Sam Elsner. Sam is a former NCAA Division III national champion thrower turned motor learning writer and educator. He’s the author of The Play Advantage and creator of the Substack CALIBRATE, where he explores how humans learn movement through play, perception, and environment design. Sam brings a rare blend of elite athletic experience and deep skill-acquisition insight to help coaches and athletes move beyond drills toward true adaptability and creativity in sport. As athletic performance is largely driven by weight-lifting. It digs into maximal strength and force-related outcomes in such excess that all other elements of athleticism are negated. Skill learning and high velocity movement are the wellspring of sporting success. As such, having a balanced understanding of the training equation is critical for the long-term interest of the athlete. On today’s podcast, Sam and I dive into how athletes truly learn to move. Sam traces his journey from WIAC throws circles to Cal Dietz’s weight room, why a rigid “triphasic for everyone” phase backfired with a soccer team, and how ecological dynamics and a constraints-led lens reshaped his coaching. Together we unpack the strength–skill interplay, 1×20 “slow-cook” gains versus block periodization, the value of autonomous, creative training application. We touch on youth development, culture, and team ecology, plus where pros are experimenting with these ideas. This episode is loaded with both philosophy of training and skill learning, along with practical takeaways in program design. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:18 - Early training experiences and triphasic background 5:44 - Implementing triphasic as a young coach 11:22 - The failure of rigid block periodization 17:49 - Vertical integration and maintaining all qualities 24:58 - Discovery of the ecological dynamics lens 29:57 - Why skill learning changed his view of strength 35:43 - 1x20 as a slow cooking strength framework 43:15 - Autonomy and stance/position freedom in the weight room 52:38 - Culture, environment, and how athletes learn 1:00:43 - Highlight play examples and perception-action 1:14:23 - Constraint-led models in team sport settings 1:20:55 - Where to find Sam’s work Actionable Takeaways 5:44 - Learning from early programming mistakes Rigid triphasic blocks without speed and skill work led to slower, less adaptable athletes. Keep speed, power, and reactive work present year-round in some capacity. Avoid assuming what works for one context transfers straight across to another. 17:49 - Vertical integration instead of siloed periodization Train multiple physical qualities year-round with shifting emphasis rather than isolating one block at a time. This prevents athletes from losing speed while developing strength, or vice versa. Small doses across the year keep qualities alive and connected. 24:58 - Skill learning must reflect the chaos of sport Sport is unpredictable, not robotic. Training should reflect that uncertainty. Use varied environments, movement options, and constraints instead of perfect reps. Skill emerges from exploration, not memorization. 35:43 - 1x20 for strength that supports skill 1x20 builds strength while leaving room for sprinting, jumping, and skill work. The last few reps in a 1x20 set still hit high effort without excessive nervous system cost. Use stance and tempo variations to match individual structure. 43:15 - Autonomy inside the weight room Allow athletes to choose stance width, bar position,

Today’s guest is Ben Simons. Ben is a British performance coach and two-time Olympic bobsledder with a background in sprinting and sports science. A former World Cup gold medallist, he’s now focused on helping athletes develop speed, power, and coordination through evidence-based, real-world training methods. Ben blends biomechanics, motor learning, and nervous-system training to build explosive, adaptable athletes. Many speed training topics and conversations focus exclusively on the most stimulating possible methods; fewer get into individual factors, athlete adaptability, and how that speed and power training evolves with the needs of the athlete. On today’s show, Ben and I discuss asymmetry, rhythm, and “aliveness” in sprint and power development. We explore when to let unique mechanics—like Byanda Wlaza’s galloping stride—run their course versus coaching toward a technical model. Ben gets into the general speed training lessons he gained from bobsled, and shares why he now favors yielding isometrics, unilateral strength, and med ball throws over heavy lifts, emphasizing longevity, reflexive strength, and movement variability. We finish with how curvilinear sprints, pool work, and playful, multidirectional movement help athletes stay reactive, adaptable, and pain-free. Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Asymmetry, gallop running, and what to do with extremes 12:25 – Air-time vs ground work: why the stuff in the air transfers to sprinting 16:08 – From long jump and 4x100 to bobsled trials and the push track 19:57 – Retirement, coming back, and the management needed for longevity 24:04 – Achilles management, playing sport, and the power of movement variety 31:09 – Practical coaching advice: get people back into the sport they love 41:31 – Curvilinear sprints, feeling safe, and bringing play into rehab 45:53 – How bobsled pushing changed Ben’s acceleration and posterior chain 52:28 – Hamstring training, velocity, and the limits of eccentric volume 59:46 – Practical tools: tank sleds, prowlers, glute-ham machines, and Zurcher split squats 1:08:19 – Why Ben minimized compound max lifts and what he uses now 1:24:46 – Programming for mature athletes: living off the strength bank and using yield isometrics Actionable Takeaways 0:00 – Asymmetry, gallop running, and what to do with extremes Ben discusses the gallop-style sprint and whether to coach it out or keep it in the bandwidth. Use a technical benchmark as your reference, then assess the athlete’s bandwidth before changing form. If an athlete still performs well, test before adjusting — not every asymmetry needs fixing. Sled pushing can exaggerate patterns, so train sled and unweighted sprints separately for balance. 12:25 – Air-time vs ground work: why the stuff in the air transfers to sprinting Ben highlights the value of airborne drills and how isolating sides changes learning. Mix air-time drills (A-skips, dribbles) with reflexive work that reinforces limb exchange. Use isolating drills to refine control, then transition back to dynamic, reciprocal actions. Treat drills as tools to build feel, not techniques to be perfected. 16:08 – From long jump and 4x100 to bobsled trials and the push track Ben explains how testing funneled him into bobsled and what carried over from track. Identify transferable metrics (sprint speed, jumps) when guiding athletes into new sports. Plan gradual body composition changes to meet the new sport’s demands. Treat push-track practice as a specific development tool,

Today’s guest is Cody Hughes. Cody is a strength and performance coach at Farm & Forge in Nashville, blending over a decade of collegiate and private-sector experience into a practical, athlete-centered approach. His work bridges foundational movement with modern tools like VBT and GPS tracking, always anchored by the belief that health drives performance. With the rising influence of technology in training, it can become more difficult to look clearly at the core facets of athletic force production, as well as how to optimally use technology to fill gaps, inform decisions, and even motivate groups. On today’s episode, Cody traces his shift from heavy-loading bias to a performance lens built on force management, eccentric RFD, and training that actually reflects sport. We unpack depth drops vs. “snapdowns,” why rigid “landing mechanics” miss the mark, and how movement literacy, variability, and velocity drive speed and durability. On the tech side, we get into velocity-based training (VBT) as a feedback and motivation tool, using it to gamify effort and auto-regulate load, and knowing when to remove the numbers to protect recovery and intent. Leaderboards, incentives, and smart stimulus design all matter, but Cody keeps it clear that data supports the human element that produces real power. Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Early lifting story and the hip replacement turning point 5:31 – Coaching development, biases, and error-driven learning 19:29 – The snapdown debate: context, progressions, and purpose 25:44 – What eccentric RFD tells us about athletic durability 30:42 – Strength as expression: assessments and force-plate logic 42:31 – Movement literacy and using competitive, decision-rich drills 49:30 – VBT explained: feedback, governors, and gamification 56:50 – When to hide feedback: elite athletes and psychological load 1:01:35 – Where VBT shines: youth and early training ages 1:25:28 – Wrap up and where to find Cody Actionable Takeaways 0:00 – Early lifting story and the hip replacement turning point. Cody’s early heavy-loading bias led to a total hip replacement and changed his training philosophy toward stability and movement quality. Reassess program priorities after a major injury: shift emphasis from maximal compressive loading to single-leg work, mobility, and stability. Use your injury story as a guardrail: design training that preserves life-long movement and allows play with family. Teach athletes the why: heavy strength is useful, but it must be paired with tissue resilience and mobility to avoid long-term breakdown. 5:31 – Coaching development, biases, and error-driven learning. Cody stresses that coaching wisdom grows from coaching people, making mistakes, and combining mentorship with hands-on experience. Get "skin in the game": coach real athletes and collect mistakes that refine your practice, not just textbook theory. Seek mentorship and internships to accelerate learning while still accepting the value of self-discovery. Avoid premature certainty: test provocative ideas and be ready to change your mind when evidence or outcomes demand it. 19:29 – The snapdown debate: context, progressions, and purpose. Snapdowns can be either a motor-learning tool for hinge/positioning or a low-value, non-stimulating ritual depending on context. Use snapdowns as a micro-dose progression: for young athletes, combine unweighting, pelvic control, and velocity to teach hinge and pretension. Do not use snapdowns as a one-size-fits-all landing mechanic; i...

Today’s guest is James de Lacey. James is a professional strength and conditioning coach and the founder of Sweet Science of Fighting, a leading platform for combat sports performance. He has coached in professional rugby leagues across New Zealand, Europe, and the United States, and has trained athletes in MMA, boxing, Muay Thai, and BJJ. Through Sweet Science of Fighting, he delivers evidence-based programs and education for fighters and coaches worldwide. Strength training for athleticism typically focuses on sets, reps, and general forces, but rarely gets into aliveness and skill management of the resistance itself. The former is great for building basic physical competencies, but in integrating the latter, we can breathe more life into a performance program. On today’s show, we dive into James' approach to building athletic strength and power across multiple mediums. We explore how Olympic lifting, especially pull variations, connects to real sport actions, and how striking and collision sports highlight the importance of timing, rigidity, and effective mass. We also break down resistance methods like oscillatory work, flywheels, and accentuated eccentrics, focusing on their alive, reactive qualities rather than just load. These principles carry into speed and power training, including plyometrics and sprinting, with rhythm and movement quality as a central theme. The episode makes strong connections between field sports and combat sports, showing how momentum, relaxation, and rigidity at impact shape performance. Today’s episode is brought to you by Hammer Strength and LILA Exogen wearable resistance. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:56 - Olympic Lifting Philosophy and Sport-Specific Implementation 4:26 - The Role of Bar Flex and Slack in Block Pulls vs. Rack Pulls 7:03 - High Block Work for Impulse and Technical Refinement 12:22 - Oscillatory Training and the Limits of Maximal Strength 24:49 - Upper/Lower Body Dissociation for Fluid Movement and Game Speed 52:25 - Controlled Eccentric Overload using Flywheel Technology Actionable Takeaways 0:56 - Olympic Lifting Philosophy and Sport-Specific Implementation Prioritize Pull Variations: Use variations like the high pull, especially in combat sports (grapplers), to strengthen the upper back and facilitate violent, vertical hip extension. This is useful for actions like a mat return. Select Snatch over Clean: Choose snatch variations (e.g., power snatch from the hip/hang) over the clean for general athletes because the front rack position is often too difficult, making the snatch easier to learn. Match Lift to Resource/Context: Recognize that the implementation of Olympic lifts in a team setting is often constrained by equipment (e.g., only two barbells for a team) and the athlete's level. 4:26 - The Role of Bar Flex and Slack in Block Pulls vs. Rack Pulls Understand Sensory Differences: Recognize that pulling from blocks feels different than pulling from a power rack. Blocks hold the plates, allowing for "slack" and "flex" in the bar, similar to a deadlift bar. Avoid Dead Weight: Pulling from a rack holds the bar and removes the flex, creating a "dead weight" stimulus, which makes the lift harder and limits the use of bar properties to set positions. 7:03 - High Block Work for Impulse and Technical Refinement Train for Time Constraints: Utilize high block work to force athletes to generate high impulse in very short time frames, mirroring the time constraints often encountered in sport. Force Pull-Under Technique: High blocks are a beneficial constraint that forces the athlete to actively "pull themselves under" the bar,...

Today’s guest is Manuel Buitrago. Manuel is a PhD, along with being the founder and director of MaStrength, a global education brand dedicated to authentic Chinese weightlifting. Since launching MaStrength in 2014, he’s taught 100+ seminars worldwide, authored Chinese Weightlifting: A Visual Guide to Technique and Chinese Weightlifting: Technical Mastery & Training There are many misconceptions in the world of strength training, especially as the lens of a skeletal pressure-based view is not included in modern training systems. When skeletal pressure dynamics are understood, it allows us to see why athletes prefer particular variations of lifts, how and why they fail lifts, and what aspects of the lifts themselves lead to better athletic outcomes. On today’s episode, Manuel speaks on the practicalities of weightlifting and how it carries over to sport. He compares powerlifting and Olympic lifting from a technique and transfer standpoint, and gets into how body shapes, breathing, and set-ups affect a lift. Manuel also touches on connective tissue and why it matters for performance and durability. From this episode, you’ll learn concepts about the Olympic and powerlifts that can not only improve lifting performance but also facilitate a better transfer to athleticism and movement ability. Today’s episode is brought to you by Hammer Strength. Use code “justfly10” for 10% off the Vert Trainer at thedunkcamp.com 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 0:00 - From gymnastics and powerlifting to Chinese weightlifting 3:34 - First Olympic lifting exposure via IronMind footage and Pyrs Dimas 5:40 - The Chinese team’s systematic approach that sparked the study abroad 9:30 - Breathing, shapes, and the funnel concept for lifting 26:15 - Bottom-up squats: why weightlifting squats differ from powerlifting squats 30:45 - Training near the hip and block work to bias upward, explosive shapes 41:08 - Squat jerk versus split jerk - body shape, femur length, and selection 54:34 - Box squats, touch-and-go versus deloading - individualize by athlete shape 58:29 - Practical breathing cues to create and switch the funnel shape 1:07:24 - Applying shapes to sport - who benefits from which strategies Actionable Takeaways 0:00 - From gymnastics and powerlifting to Chinese weightlifting Manuel’s early background (gymnastics then powerlifting) led him to seek a more athletic, attainable physique via Olympic lifting. Use cross-sport curiosity: explore other lifting cultures to discover training cues that fit your athlete. Test new lifts with low ego loads to learn the feeling before programming heavy progressions. When an approach resonates (Manuel saw this in video footage), lean into learning it systematically rather than chasing trends. 3:34 - First Olympic lifting exposure via IronMind footage and Pyrs Dimas Seeing training hall footage made manual learning possible; video can reveal consistent patterns across a team. Use curated training footage to spot systematic cues you can trial in the gym. Compare multiple athletes in the same system to find the shared principles, not the outlier quirks. Trial small protocol elements from footage (timing, shapes, sequencing) on yourself or a pilot athlete before scaling. 5:40 - The Chinese team’s systematic approach that sparked the study abroad Manuel noticed consistent shapes and timing in the Chinese footage that contrasted with other teams’ variety. When observing multiple athletes, note common positions and tempo as signals of a system you can emulate. If a system looks consistent and repeatable, consider immersive study (courses, short placements) to learn its language. Use language and cultural learning to communicate directly with athletes and coaches when stud...

Today’s guest is Jack Barry. Jack is the founder of JB Performance and a former ABCA DIII All-American (York College, 2021) who played at Salisbury University. After college, he worked at Tread Athletics, then built a remote+in-person coaching model. Jack has coached athletes from high school to pro levels, appeared on Baseball America’s 90th Percentile, and hosts the “Just Rippin’” podcast. On today’s episode, Jack speaks on athletic potential as a function of work capacity with quality, deliberate practice. We unpack the mental side of training, how visualization, targeted self-talk, and timely pattern breaks calm performance anxiety and restore confidence. He also touches on how athletes thrive when they develop a unique identity, balance effort with recovery, and treat mindset and mechanics as equal partners. This is a dynamic episode, at the intersection of pitching skill and global human performance concepts. 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 Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:20 – From college ball to new competitive outlets4:10 – Work capacity, family influences, and cross-training7:10 – Adapting training: speed, volume, and specificity10:01 – Aerobic contributions in racket and throwing sports15:46 – Provoking reactivity: stumble drills and innate responses23:16 – Pattern breaks, the yips, and the "be sexy" mentality27:44 – Reactive throwing drills to clean the arm action31:15 – Pre-movement cues and subtle distractions to speed action43:21 – Visualization with highlight reels to build confidence52:25 – Essentialism in training: less and better59:50 – Start with less, progress intelligently1:00:25 – Barefoot training and simplifying the lower half Actionable takeaways 0:20 – From college ball to new competitive outlets Jack traces his path from Division III Salisbury baseball into jiu-jitsu, tennis, and a renewed love for training after leaving team sport. Treat post-playing transitions as a chance to experiment with new sports that satisfy the competitive impulse. Use cross-training to keep motivation high while developing complementary athletic qualities. When exploring a new sport, accept the beginner phase and enjoy the novelty rather than forcing immediate mastery. 4:10 – Work capacity, family influences, and cross-training Jack reflects on family genetics and finding his own work-capacity strengths through varied activities. If you enjoy sustained effort, program both volume and varied intensity (easy long efforts plus specific speed sessions). Use cross-training (racket sports, running, court games) to get game-like cardiovascular stimulus without burnout. Be deliberate: split session types by purpose (speed sessions, volume sessions, tempo work) instead of lumping everything together. 7:10 – Adapting training: speed, volume, and specificity Jack describes learning to periodize his running and mix speed with volume to actually get faster. Structure sessions by purpose: separate longer aerobic efforts from targeted speed work. Progress volume conservatively (small weekly increases) and add specific speed work for real improvements in pace. Treat running like any other modality: apply progressive overload principles and discipline. 10:01 – Aerobic contributions in racket and throwing sports Jack compares racket sports and throwing, noting the reactive and aerobic demands of court play. Use court-based conditioning to develop reactive stamina and contextual decision-making. Choose cross-training that mirrors sport constraints when possible (racket sports for reactive throws).

Today’s guest is Romain Tourillon. Romain is a sports physiotherapist and researcher specializing in the foot–ankle complex, with clinical leadership at the Swiss Olympic Medical Center, La Tour Hospital (Geneva). His PhD at Université Jean Monnet Saint-Étienne examined foot muscle strength and sport performance. It’s important to train the lower legs in athletes, but the question is what type of training is best, especially when it comes to working the toes and forefoot, versus more general calf and shin work. In this episode, Romain discusses his research on forefoot biomechanics and performance. He shares training that boosted MTP (big-toe) flexion strength ~28% in trained athletes and explains how stronger forefeet enhance sprinting, cutting, and jumping via better force transmission and stability. We also cover injury prevention, targeted foot/ankle exercises, challenges in measuring toe strength, and where 3D analyses may take the field— with practical takeaways for coaches and athletes throughout. Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses Check out the newest mini-course, Sprint Drills Reloaded on how to maximize sprint drills, their specific strength development, building of major sprint actions, along with better integration of sprint drills into sprinting technique. The special intro sale ends July 1st. (https://justflysports.thinkific.com/courses/sprint-drills-reloaded) 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 0:00 Building a PhD Protocol from Real-Life Training 4:46 Using Everyday Objects to Innovate Foot Training 8:16 Surface Texture and Proprioception in Barefoot Work 11:27 Breaking Down Romain’s PhD Research on the Forefoot 16:22 Gym and Home-Based Protocols for MTP Flexion 22:11 Measuring Toe and Forefoot Strength Accurately 31:20 Mobility of the Forefoot and Its Role in Force Production 37:31 Results: How 8 Weeks of Forefoot Training Changed Performance 43:54 Explaining the Improvements in Cutting, Jumping, and Sprinting 53:01 Linking Forefoot Strength to Ankle Stability and Injury Prevention 58:23 Isolated Toe Training vs. Global Foot and Calf Training 1:15:09 Designing General Foot-Ankle Programs for Teams Actionable Takeaways 0:00 – Building a PhD Protocol from Real-Life Training Romain developed his research exercises by first experimenting on himself to understand their feel, intensity, and weaknesses. Test new foot or ankle drills on yourself first to refine cues and feel. Note the sensations and difficulties athletes might face before implementing. Use self-testing to build better communication and progression strategies. 4:46 – Using Everyday Objects to Innovate Foot Training The “foot bridge” concept came from standing barefoot on two bricks, showing that creative setups can unlock new sensations without expensive tools. Incorporate simple props like bricks or angled boards to change foot loading. Create small balance challenges to engage the toes and arches differently. Use low-cost, adaptable tools to spark innovation in foot training. 8:16 – Surface Texture and Proprioception in Barefoot Work Different surfaces alter how foot muscles activate, making proprioception a key training variable. Rotate athletes between rough, smooth, and dampened surfaces to shift activation. Use barefoot drills regularly to strengthen sensory feedback from the toes. Treat surface texture as a deliberate tool to adjust difficulty and stimulus. 11:27 – Breaking Down Romain’s PhD Research on the Forefoot Romain studied how forefoot strength training impacts sprinting, cutting, and jumping performance. Add structured toe flexion and forefoot drills to comple...

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.