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Exploring SPRINTING and HIP MOBILITY with Joe Pedulla from Oklahoma University · Performance Explored Project

• 0:00
  SPEAKER_01: When it comes to your presence on social media, you share a ton of good things.
• 0:04
  SPEAKER_01: And one of the biggest things that jumps out is the amount of effort and time you spend on like sprinting.
• 0:08
  SPEAKER_01: I think that was one of the first things that caught my eye.
• 0:11
  SPEAKER_01: For people that are just starting out with sprinting or trying to improve their mechanics or how they're sprinting, where do they start?
• 0:18
  SPEAKER_02: I think the first and foremost thing that's that's most important is how dangerous sprinting can be.
• 0:24
  SPEAKER_02: While it is the most beneficial thing you can do for your athleticism, it is also the thing that is most risky to partake in, especially if you have not done it.
• 0:33
  SPEAKER_02: So it's kind of paradoxical.
• 0:35
  SPEAKER_02: Yeah, it's one of the most dangerous things you could do because, and I say dangerous lightly, it's definitely uh one of the most um high-level things you could do as an athlete.
• 0:45
  SPEAKER_02: I think it's the greatest expression of athleticism, but people jump into it too quickly, they're not acclimated, things go wrong, they never return, they don't know how to get back into it safely.
• 0:55
  SPEAKER_02: So I think initially it's not focusing so much on the mechanical side.
• 1:00
  SPEAKER_02: While we did talk about that a lot, I think the most important thing is getting used to running, period, and doing it sub-maximally.
• 1:08
  SPEAKER_02: I mean, there's a lot of carryover with sub-maximal running into high-speed running, whether that's developing the ability to relax when you run, develop strong ground contacts, really build resiliency of your tissues, especially of the lower limb, the ankle complex, the calf, uh, things like that, and building those structures to handle the forces you're asking those structures to tolerate.
• 1:31
  SPEAKER_02: So I think it is playing the long game, things like tempo running, hill sprints, buildups or crescendo runs, resistance sprints, sled pushes are all things that, you know, we talked about a couple of those things today, but those are all tools that should be leveraged to bridge the gap between not being acclimated to this kind of activity and then being a uh an avid participator within that and doing it frequently.
• 2:00
  SPEAKER_02: So I think those are the general things I would do to start is not go into it so fast and constrain the environment, whether it's hills, resistance sprints, things like that, to kind of curtail the speed you're able to hit.
• 2:15
  SPEAKER_02: You could still keep effort kind of high, but it's just about playing some cards to where you're not hitting speeds that might be potentially dangerous for you.
• 2:23
  SPEAKER_01: Once you've built up that that tissue tolerance for a lack of a better word, the capacities of those tissues.
• 2:29
  SPEAKER_01: Now that you are ready for sprinting, where do you think that next step comes in now?
• 2:33
  SPEAKER_01: Because you are correct if it being dangerous.
• 2:36
  SPEAKER_01: Now, I mean, that is a poke, uh, you know, polarizing word, but that's where you know people go to the pull their hamstring because they go play slow pitch softball with their you know beer league friends, right?
• 2:47
  SPEAKER_01: And they hit a ground ball and they think they're gonna beat it out, and they haven't opened up in a sprint in years, and now they're trying to run down the first baseline.
• 2:54
  SPEAKER_01: Of course, hamstring's gonna go.
• 2:56
  SPEAKER_01: Right.
• 2:56
  SPEAKER_01: They have they don't have that capacity there.
• 2:58
  SPEAKER_01: So so equipping themselves with those tools makes a ton of sense.
• 3:02
  SPEAKER_02: Absolutely.
• 3:02
  SPEAKER_02: I well, I think after you get past that initial, you know, on-ramp stage, I think the most important thing people like to tinker with the volumes and they want to design the perfect session, but really consistency is the most important thing after you've just on-ramped.
• 3:19
  SPEAKER_02: It's getting the stimulus in frequently.
• 3:21
  SPEAKER_02: You know, who's gonna be better?
• 3:23
  SPEAKER_02: Someone who does, you know, the perfect workout once a week for a year, or someone who is just doing a sustainable exposure two to three times a week for the entire year.
• 3:32
  SPEAKER_02: I mean, we're talking about potentially two to three times more sessions than the than the than the uh the former.
• 3:39
  SPEAKER_02: So it's about doing it over and over again and also doing enough to where you're getting the stimulus, but you're not shooting yourself in the foot and now creating this massive recovery window to where you can't then do this again for several days.
• 3:52
  SPEAKER_02: So I think people bite off a little too much more than they can chew.
• 3:56
  SPEAKER_02: This is especially true in rehab.
• 3:58
  SPEAKER_02: I mean, the way that you respond the next day should be a pretty clear indicator of what it is that you did the day prior, whether it, whether it was enough or not.
• 4:06
  SPEAKER_02: I mean, this is a thing in like in like uh tendon rehab too.
• 4:09
  SPEAKER_02: It's like, okay, you flared it up, we got to pull back.
• 4:12
  SPEAKER_02: Same thing with sprinting.
• 4:13
  SPEAKER_02: Yep.
• 4:14
  SPEAKER_02: So um really with anything, but I don't think people pay enough attention to that.
• 4:19
  SPEAKER_02: And and they don't play that long game.
• 4:21
  SPEAKER_01: I love the analogy I've heard a long time ago, it's callous not blister.
• 4:25
  SPEAKER_01: Like I'm trying to just ease into stress, ease into stress, not do something that now I have to wait for what me overreaching did.
• 4:33
  SPEAKER_02: Right.
• 4:34
  SPEAKER_02: I I I like that analogy a lot too.
• 4:35
  SPEAKER_02: And the way that I look at it is having uh like really saturated programming days or training days, where like a saturated training day is really high volume, like really pushing the ceiling high on your work capacity.
• 4:51
  SPEAKER_02: But then you have a frequency-based model, which is more that micro-dosed sense, right?
• 4:56
  SPEAKER_02: Where you're getting a little bit of stimulus here, two days later, a little bit here, two days later, a little bit here.
• 5:01
  SPEAKER_02: And what I've found in my particular situation, just coaching at the collegiate level, and also when I worked in in professional baseball, like there are so many factors going on at one point in time where you don't really have the ability to really have those saturated training days.
• 5:18
  SPEAKER_02: Like the microdose model and just being able to show up more consistently, not only are our like volumes over time, like our chronic acclimatization to sprinting higher, uh, but our the quality of our work on a given week is better.
• 5:34
  SPEAKER_02: You know, if you have two saturated base training days where like we're gonna have all of our volume on one to two days of the week, you know, you run the risk of, okay, if you show up on that day and you're not really prepared, well, now you're missing out on a lot of stimulus.
• 5:47
  SPEAKER_02: And you create these big peaks and valleys, peaks and valleys, and there's no consistency.
• 5:52
  SPEAKER_02: Rather than saying, all right, guys, we're gonna run a hard sprint two to three reps three to four times a week.
• 5:59
  SPEAKER_02: And if you have a raino, no one's stressed.
• 6:02
  SPEAKER_02: If someone's not feeling good, you're not worried about it.
• 6:06
  SPEAKER_02: Do it tomorrow.
• 6:06
  SPEAKER_02: So you get a lot more consistent exposure with that, and it's a it's pretty simple adjustment.
• 6:13
  SPEAKER_02: I think people don't um, their mind doesn't go to that when they think about like building the program.
• 6:19
  SPEAKER_02: They think about just, you know, these two days are gonna be how we approach it.
• 6:23
  SPEAKER_02: But I've actually seen a lot of research where that microdose model is actually more effective at especially for collegiate athletes.
• 6:30
  SPEAKER_02: Like, I think that you create a um a not as deep recovery window or like fatigue response.
• 6:38
  SPEAKER_02: And I think the quality that you can deliver is much higher across the week, and you just stack more of those days, you're gonna be in a pretty good spot.
• 6:45
  SPEAKER_02: Okay, we're gonna start hands on the box.
• 6:47
  SPEAKER_02: All right, I want you to find an acceleration posture.
• 6:50
  SPEAKER_02: Okay, so most people are generally around 45 degrees with their trunk angle relative to the ground.
• 6:55
  SPEAKER_02: Yep.
• 6:56
  SPEAKER_02: I'm not gonna fit you into that specific angle, just find what's comfortable for you, and as we work through this, you can you can switch up your positioning here.
• 7:03
  SPEAKER_02: Okay, so we're gonna, yeah, hip flexion position.
• 7:06
  SPEAKER_02: Something I'm looking for here.
• 7:07
  SPEAKER_02: So the the the knee angle here and where your foot's positioned.
• 7:10
  SPEAKER_02: Some people will reach that foot out a little too far in front, and that's not what we want to see.
• 7:14
  SPEAKER_02: That's like that casting of the shin.
• 7:16
  SPEAKER_02: Yeah, so I want you to get oriented with keeping that calf kind of parallel with your torso there, okay, which you're doing a good job of right there.
• 7:22
  SPEAKER_02: Okay.
• 7:23
  SPEAKER_02: Back foot, we want that heel off the ground.
• 7:25
  SPEAKER_02: Also doing a good job there.
• 7:27
  SPEAKER_02: We're gonna try to hold that that uh calf stiffness there for the entirety of this exercise here.
• 7:32
  SPEAKER_02: Okay.
• 7:32
  SPEAKER_02: So in this position, we're gonna work on that splitting of the thighs, okay, and creating that separation.
• 7:38
  SPEAKER_02: All right.
• 7:39
  SPEAKER_02: So that's gonna be driven by you're gonna have activation here through this hip flexor, driving it up, driving that knee tall.
• 7:45
  SPEAKER_02: But what I don't want you to do as you drive that taller is lose that knee extension on that back leg, okay?
• 7:51
  SPEAKER_02: Which a lot of people will drive that through quad activation.
• 7:54
  SPEAKER_02: We're gonna try to utilize our hip a little more on that back side by by squeezing that glute and upper hamstring.
• 7:59
  SPEAKER_02: Okay.
• 8:00
  SPEAKER_02: So in that spot, you're driving up with that hip flexor, but also pushing through your toe, your big toe on your back leg and squeezing your butt cheek as hard as you possibly can.
• 8:11
  SPEAKER_02: So now we have almost like an overcoming ISO almost on both sides to where we're creating that split.
• 8:17
  SPEAKER_02: All right.
• 8:18
  SPEAKER_02: Yep.
• 8:18
  SPEAKER_02: At the same time on that back leg, if you just relax for a second and you go back and forth.
• 8:24
  SPEAKER_02: Yeah, yeah, yeah.
• 8:25
  SPEAKER_02: So a lot of people are not strong there in that position.
• 8:27
  SPEAKER_02: So so if you see, if you see yourself or if you see athletes that are that are accelerating and they're not getting that knee lift, one of the reasons is that pelvic orientation, which we're going to talk about, but also it's it's a lack of that strength in that deep spot.
• 8:40
  SPEAKER_02: It's it's not a position we spend a lot of time in.
• 8:43
  SPEAKER_02: And if we are in that position, we're sitting down, or we're just in that position for a second when we're deep squatting.
• 8:48
  SPEAKER_01: So exactly.
• 8:48
  SPEAKER_02: Um that's a that's something that we we really utilize a lot.
• 8:51
  SPEAKER_02: Okay, so what I was saying, if you if you come in and out of that position, if you kind of just if you hold that, right, and then you just kind of relax for a second and then get back into it.
• 9:02
  SPEAKER_02: Ideally, you're finding a little more range with every single repetition.
• 9:05
  SPEAKER_02: Okay.
• 9:06
  SPEAKER_02: All right, because you should get better and better relaxation of this quad, that recfem right there.
• 9:11
  SPEAKER_02: So kind of relaxing out.
• 9:12
  SPEAKER_02: Yeah, relax.
• 9:12
  SPEAKER_02: Now hit now, hit it again.
• 9:14
  SPEAKER_02: Yep.
• 9:15
  SPEAKER_02: Now we're holding this for maybe five to ten seconds, right?
• 9:19
  SPEAKER_02: And not at maximal effort, maybe 75 to 85 percent effort.
• 9:23
  SPEAKER_02: Okay, come down, rock back through into that again.
• 9:26
  SPEAKER_02: And right now we're just trying to get this to relax right here, that rec femme, that quad, so that that glute can actually extend that hip on the backside, and you can get that split that we're looking for.
• 9:37
  SPEAKER_02: I feel it.
• 9:37
  SPEAKER_02: Okay.
• 9:38
  SPEAKER_02: All right, so we can pause there.
• 9:39
  SPEAKER_02: So that's that's step one of the progression, just getting that time spent in those deep ranges.
• 9:45
  SPEAKER_02: Now we're gonna go through an RDL into that hip lift.
• 9:49
  SPEAKER_02: Okay.
• 9:49
  SPEAKER_02: Okay.
• 9:50
  SPEAKER_02: So something that a lot of athletes, again, have trouble feeling is the hip extension and that upper hamstring glute working.
• 9:57
  SPEAKER_02: Okay, so they won't get that full extension.
• 10:00
  SPEAKER_02: Now, it's a very nuanced topic.
• 10:02
  SPEAKER_02: Like not everybody triple extends.
• 10:04
  SPEAKER_02: Even some of the best Olympic sprinters don't triple extend.
• 10:07
  SPEAKER_00: Yeah.
• 10:07
  SPEAKER_02: Okay, but you should be recruiting your upper hamstring and glute to a significant extent, which often we don't see, whether it's athletes cycling their back foot really high or just not spending enough time on the ground, just trying to like chop their feet a lot.
• 10:21
  SPEAKER_02: So, what I want to work on now with you is feeling that tension going up that glute and then pushing through that.
• 10:28
  SPEAKER_02: Okay, so kind of like leveraging that tension that we feel.
• 10:31
  SPEAKER_02: So, if you watch me here, what I want to do is have my hip extend before the knee.
• 10:37
  SPEAKER_02: Okay.
• 10:38
  SPEAKER_02: So that I can deliver as much power into the ground as I possibly can before I leave the ground.
• 10:43
  SPEAKER_02: Once my knee extends, the push is kind of over.
• 10:46
  SPEAKER_02: Okay, and we want we want to use like this proximal to distal sequencing approach to running, especially when we're accelerating.
• 10:53
  SPEAKER_02: So if I find myself here in that same position that you were in, right, I'm gonna have you move through a single leg RDL.
• 10:59
  SPEAKER_02: We're gonna hold that hand support, but I want you to get low, low, low, low, low into this hip, and you should feel a big stretch here through that glute, okay?
• 11:08
  SPEAKER_02: And we're going to sweep through that, drive up, and you can see my hip is extending prior to the knee.
• 11:14
  SPEAKER_02: Yep.
• 11:14
  SPEAKER_02: Okay.
• 11:15
  SPEAKER_02: Now, what some people do when they accelerate, and this is why we start slow, is they punch with the knee like that, and they lose power.
• 11:23
  SPEAKER_02: Okay.
• 11:24
  SPEAKER_02: So we want to feel this really, really slowly.
• 11:27
  SPEAKER_02: This is why I think sled pushes are really, really effective as well, because we can feel this hip extension prior to that knee going, okay, which that that hip is going to be the main driver for us in acceleration for this specific archetype that we're talking about, this this wide muscular-driven type of athlete.
• 11:47
  SPEAKER_02: So let's get set up there again.
• 11:51
  SPEAKER_02: Okay, get into that hip flexion spot.
• 11:53
  SPEAKER_02: All right, you have that extend extended position here, and I want you to drop into an RDL.
• 11:57
  SPEAKER_02: At the same time, you're holding that calf stiffness.
• 12:00
  SPEAKER_02: Sink, sink, sink, really light up that glute on the back side, and now leverage that stretch and pull through that.
• 12:07
  SPEAKER_02: Good.
• 12:08
  SPEAKER_02: Perfect.
• 12:10
  SPEAKER_02: Okay, a couple reps.
• 12:12
  SPEAKER_02: Hip is coming through prior to the knee.
• 12:16
  SPEAKER_02: Good.
• 12:16
  SPEAKER_02: Okay, one more.
• 12:17
  SPEAKER_02: Give me one more here.
• 12:20
  SPEAKER_02: Hip coming through.
• 12:22
  SPEAKER_02: Big extension.
• 12:23
  SPEAKER_02: Perfect.
• 12:24
  SPEAKER_02: Good front side position there, good front side shape.
• 12:26
  SPEAKER_02: Okay.
• 12:27
  SPEAKER_02: Now we could even take that a step further, and I could have you even lower.
• 12:31
  SPEAKER_02: So right now we're on a pretty high box.
• 12:33
  SPEAKER_02: Yep.
• 12:34
  SPEAKER_02: Um, if we had something a little lower, something like that.
• 12:37
  SPEAKER_02: Yeah, this this is good here.
• 12:39
  SPEAKER_02: We could do the same exact thing here.
• 12:41
  SPEAKER_02: Okay, now I I am gonna be a little lower to the ground here, of course, so I might have to be on a on a sharper angle.
• 12:47
  SPEAKER_02: But if I come down like this, now we could even start to talk about dropping my shin into an acceleration posture, okay, or position.
• 12:56
  SPEAKER_02: So I'd want to kind of drop in like that, yep, and then come through, okay?
• 13:03
  SPEAKER_02: And I'm probably gonna rise my trunk a little a little lower than I than we were prior because of the height of the box, which I would actually argue that this position right here is a lot more specific to the first couple steps just because of how low it is.
• 13:16
  SPEAKER_02: Yep.
• 13:16
  SPEAKER_02: Um, but often, you know, we just have a wall right with our teams and and whatnot.
• 13:21
  SPEAKER_02: But that's another thing to cue is that shin drop, or putting athletes in that position where we can actually get here and then drive away like that.
• 13:34
  SPEAKER_02: Okay?
• 13:34
  SPEAKER_02: So let's try a lower, a lower box now.
• 13:38
  SPEAKER_02: Everything's the same.
• 13:40
  SPEAKER_02: Starting out.
• 13:40
  SPEAKER_02: Yep, you're gonna get into that RDL.
• 13:43
  SPEAKER_02: Now, naturally, you're gonna try to drop this down right there and then come through.
• 13:49
  SPEAKER_02: Good.
• 13:50
  SPEAKER_02: Now the lower you are, the harder it's gonna be to get that extension.
• 13:53
  SPEAKER_02: So you're gonna have to work harder here to really push through that.
• 13:56
  SPEAKER_02: Push, push, push, push, push, push, push.
• 13:59
  SPEAKER_02: Good.
• 14:01
  SPEAKER_02: Try to keep that head down, try to torpedo your head forward.
• 14:04
  SPEAKER_02: Okay.
• 14:05
  SPEAKER_02: Okay.
• 14:06
  SPEAKER_02: Torpedo, torpedo, shoot forward.
• 14:08
  SPEAKER_02: There you go.
• 14:09
  SPEAKER_02: Yep.
• 14:11
  unknown: There you go.
• 14:12
  SPEAKER_01: I see what you're saying.
• 14:13
  SPEAKER_02: Yeah.
• 14:13
  SPEAKER_02: So you're getting some good quad activation there too.
• 14:15
  SPEAKER_02: Yep.
• 14:16
  SPEAKER_02: Um, that whole time as well, one of the reasons I really like this is the calf, the calf uh strength.
• 14:21
  SPEAKER_02: Yep.
• 14:22
  SPEAKER_02: I think that's something that goes really um overlooked and underappreciated with acceleration.
• 14:28
  SPEAKER_02: If you watch athletes from the back, oftentimes they will hit the ground, but then you get kind of this lateral rotation of the ankle because when they hit the ground, they just can't hold that stability.
• 14:39
  SPEAKER_02: So I really try to teach here as well, like gripping the ground with those toes, feeling the pressure into the ground, and holding that ankle stability as you go through that push.
• 14:49
  SPEAKER_02: Because you're gonna be, you know, it's cliche, but you're only as strong as your weakest link for sure.
• 14:54
  SPEAKER_02: And it's it's starting from the ground.
• 14:55
  SPEAKER_02: So that ankle stiffness is super, super important.
• 14:58
  SPEAKER_02: Um, we could even add like load to this, like spring ankle stuff.
• 15:02
  SPEAKER_02: Um, you know, we've done this before with with kettlebells right here, just holding that position.
• 15:07
  SPEAKER_02: Yep, right.
• 15:08
  SPEAKER_02: But um that's that initial progression there, starting slow.
• 15:11
  SPEAKER_02: Okay.
• 15:12
  SPEAKER_02: We can now work through it a little faster.
• 15:15
  SPEAKER_02: And this is kind of the last progression that we'll use before going into like a heavier sled push or a prowler push, right?
• 15:21
  SPEAKER_02: Or a tank sled run.
• 15:22
  SPEAKER_02: Okay.
• 15:23
  SPEAKER_02: So we're gonna just work through it faster, right?
• 15:26
  SPEAKER_02: Same position we started in, and just a quick switch.
• 15:31
  SPEAKER_02: Okay.
• 15:31
  SPEAKER_02: And the angle of that push is behind my center of mass.
• 15:35
  SPEAKER_02: All right.
• 15:35
  SPEAKER_02: Now, something that people don't understand about uh sprint technique and sprint queuing is they'll tell athletes to punch behind, but there comes a point in your acceleration where you can't really do that.
• 15:49
  SPEAKER_02: And the other thing is that's not how most people run.
• 15:52
  SPEAKER_02: You know, a lot of athletes need the time on the ground, so they'll actually strike more beneath their center of mass or maybe a little bit in front, and that helps them because they're leveraging larger ranges of motion, more muscle tissue that they need to drive that acceleration.
• 16:08
  SPEAKER_02: Okay, so I'm gonna I'm gonna overcue you here to punch back, but it's probably not gonna look like that when you run.
• 16:17
  SPEAKER_02: Okay.
• 16:17
  SPEAKER_02: Okay.
• 16:18
  SPEAKER_02: So that's something that I want people to understand is that we're not really, this is not mechanics really.
• 16:25
  SPEAKER_02: We're working on the speed of our switches, and we're also working on the calf stiffness too at contact, um, and just dynamically working through the range of motion a little more.
• 16:34
  SPEAKER_00: You're just building up the tools for sprinting.
• 16:36
  SPEAKER_00: Exactly.
• 16:37
  SPEAKER_02: Yeah, I'm not I'm not sitting here saying, hey, this is going to, you know, this is exactly what acceleration looks like, and this is what we're trying to see.
• 16:44
  SPEAKER_02: Okay, because not everybody has that perfect punching back, you know.
• 16:49
  SPEAKER_02: It's just not, it's it's just not what I'm seeing.
• 16:51
  SPEAKER_02: Yeah.
• 16:52
  SPEAKER_02: So again, starting here, okay, that loud contact hitting the ground and being stiff there, and then at the same time as that leg going down, that leg is coming up.
• 17:06
  SPEAKER_02: And the and the speed of that switch, you'll know you're doing it quick if your head is staying in the same position the whole time.
• 17:13
  SPEAKER_02: Okay?
• 17:17
  SPEAKER_02: Yep.
• 17:20
  SPEAKER_02: Good.
• 17:21
  SPEAKER_02: Okay.
• 17:22
  SPEAKER_02: So let's stop there.
• 17:23
  SPEAKER_02: So the better we get at that, like as you get off the ground, some people like jump and their head kind of oscillates like that.
• 17:29
  SPEAKER_00: Yeah.
• 17:30
  SPEAKER_02: We want that switch to happen so fast where gravity has like barely any time to act on us and pull us down.
• 17:36
  SPEAKER_02: Yeah.
• 17:36
  SPEAKER_00: I'm tracking that.
• 17:37
  SPEAKER_00: Yeah, so that makes sense.
• 17:38
  SPEAKER_02: Yeah, so that quick switch is super important.
• 17:40
  SPEAKER_02: Like that angular velocity of the hip, super critical for sprinting.
• 17:45
  SPEAKER_01: So that's it.
• 17:47
  SPEAKER_01: That it's more beneficial to coach driving that foot down or driving the knee up, or do you is it depend on the person?
• 17:54
  SPEAKER_02: That's a good question because some people will like kind of hop up to compensate for the lack of speed.
• 17:59
  SPEAKER_00: Yeah.
• 17:59
  SPEAKER_02: I would rather get them to really focus on this one.
• 18:03
  SPEAKER_00: Okay.
• 18:04
  SPEAKER_02: Um, and that's another thing I see too.
• 18:06
  SPEAKER_02: I'm glad you asked that, because when people think about running fast, it's just like knee drive, knee drive.
• 18:11
  SPEAKER_02: For sure.
• 18:12
  SPEAKER_02: Which is counterintuitive for a lot of people because time spent in the air is time you're not you're not spending pushing.
• 18:19
  SPEAKER_02: Yeah, exactly.
• 18:20
  SPEAKER_02: So, you know, your knee getting into a good hip flexion position is a byproduct of your ability to push.
• 18:26
  SPEAKER_02: Exactly.
• 18:27
  SPEAKER_02: If you're not pushing, then that leg is gonna have less time to get to that spot.
• 18:32
  SPEAKER_02: Okay.
• 18:32
  SPEAKER_02: It's it's it's a time window and like affordances thing, right?
• 18:36
  SPEAKER_02: Yep.
• 18:36
  SPEAKER_02: How much time do I have to get into certain positions?
• 18:39
  SPEAKER_02: Yep.
• 18:40
  SPEAKER_02: So I've seen better hip flexion posture with people just swinging their arms, arms more, you know, because the the legs are gonna follow, right?
• 18:48
  SPEAKER_02: So when we when we we might be sidetracking a little bit here, but this is conducive to kind of what we're talking about.
• 18:53
  SPEAKER_02: Like when athletes go through that full split of the hands, that lends their legs more time to drive.
• 19:00
  SPEAKER_02: Up for every action is an equal and opposite reaction.
• 19:02
  SPEAKER_02: Exactly.
• 19:02
  SPEAKER_02: So that is a that is a pivotal.
• 19:05
  SPEAKER_02: If there's anything that I will cue for everyone, it is violent arms because of that, because it's lending them a little more time to drive.
• 19:15
  SPEAKER_02: So people like to coach that hip flexion and getting that big split of the thighs by thinking about knee drive, knee drive, but oftentimes that does not result in what we want to see.
• 19:24
  SPEAKER_01: What when I think about coaching, it's it's funny because there's things that I want to happen, but if sometimes if I say that to an athlete, I'm not gonna get it.
• 19:32
  SPEAKER_01: Right.
• 19:32
  SPEAKER_01: But I say, move more violent arms, hey, yes, taller posture, and then I get it from there.
• 19:38
  SPEAKER_01: It's like sometimes you got to think not outside the box, but think a little bit more globally or away, and that can give you the answer that you want more proximal.
• 19:45
  SPEAKER_02: Yeah.
• 19:46
  SPEAKER_02: Sometimes that result is found through an indirect mechanism.
• 19:50
  SPEAKER_01: Exactly.
• 19:51
  SPEAKER_01: When it comes to programming, I had someone that I look up to, he said, I'd rather be a mile short than an inch too far, because I can I can come back the next day being a mile short, but the second I go an inch too far, that next day now I'm not coming back.
• 20:06
  SPEAKER_01: Like that, that's not how that works.
• 20:07
  SPEAKER_01: And now I'm asking that athlete to do something that with their than a detriment.
• 20:11
  SPEAKER_01: When we were at dinner last night, you were talking about the archetypes of athletes that you work with, and you work with uh softball, golfers, you work with baseball in the past, and you're talking about wide versus narrow and how they how they carry themselves, their body position when they're runting, when they're running.
• 20:27
  SPEAKER_01: But then you also were talking about how you can create layers and training where it's a similar movement, but just a slight deviation.
• 20:35
  SPEAKER_01: What is some of the things you found, maybe that's watching this, someone that's wondering, are they a wide or are they a narrow archetype?
• 20:42
  SPEAKER_02: You're talking the movement traits I see that kind of reveal.
• 20:45
  SPEAKER_02: Yeah.
• 20:45
  SPEAKER_02: So the first thing I think is posture.
• 20:49
  SPEAKER_02: I think that's the easiest thing to pay attention to.
• 20:51
  SPEAKER_02: How are they walking around?
• 20:53
  SPEAKER_02: Are they, you know, pretty loose?
• 20:55
  SPEAKER_02: Do they do they look stiff?
• 20:58
  SPEAKER_02: What's their shoulder orientation?
• 20:59
  SPEAKER_02: Like I see a lot of people that are kind of rolled forward like this, or um you know, their low back presentation.
• 21:06
  SPEAKER_02: I see a lot of like flat backs, or I see kind of that excessive lordotic posture.
• 21:11
  SPEAKER_02: Yep.
• 21:11
  SPEAKER_02: And that kind of reveals okay, maybe they're gonna be lended well to this movement, right?
• 21:17
  SPEAKER_02: So with the with the wide archetype, what I see is that anterior dumped pelvis, when they sprint, I'll kind of jump around, sprinting, lifting, jumping.
• 21:28
  SPEAKER_02: Like when they sprint, I see them really leverage their time on the ground.
• 21:33
  SPEAKER_02: Like they want to utilize their muscle tissue, they really want to push.
• 21:37
  SPEAKER_02: Um, they're gonna have an easier time staying a little lower because they're kind of oriented that way.
• 21:43
  SPEAKER_02: I think this is also why they're really good at hinging.
• 21:46
  SPEAKER_02: Like they're kind of preset in that anterior tilt, and it's easy for them to shift their hips back again.
• 21:52
  SPEAKER_02: But then with the narrows, like I'm wondering why I'm having back flare ups and SI joint problems, and it's occurring to me now.
• 22:00
  SPEAKER_02: Like I'm kind of forcing their hips in a direction that maybe they're not preset to access.
• 22:06
  SPEAKER_02: Now, can you can you teach someone how to move in in a in a position like that?
• 22:11
  SPEAKER_02: Sure.
• 22:12
  SPEAKER_02: But with the narrows, I've found like unilateral hinging is a lot more effective.
• 22:16
  SPEAKER_02: Landmine single leg RDLs, hand supported single leg RDLs, just giving the SI joint a little more space to move.
• 22:24
  SPEAKER_02: Exactly.
• 22:25
  SPEAKER_02: So with sprinting, like going back to that, I see much shorter contact times with the Narrows.
• 22:32
  SPEAKER_02: Not all the time.
• 22:33
  SPEAKER_02: These are not exclude, these are not like uh, you know, blanket statements, but I see the narrows pop up out of their start a little faster.
• 22:40
  SPEAKER_02: It's it's harder for them to stay low.
• 22:43
  SPEAKER_02: Um, I've made mistakes saying, you know, hey, stay low, stay low, you know, to to that that demographic.
• 22:49
  SPEAKER_02: And like it gets even worse.
• 22:51
  SPEAKER_01: Good intent, Ronkey.
• 22:52
  SPEAKER_02: So right, exactly.
• 22:53
  SPEAKER_02: So I think the thing with them is is building the qualities that are really going to drive acceleration, like building the posterior chain strength, giving them more of that maximal strength, which is like the wides, like the the wide isa and the the wide archetype strength is is is the narrows kryptonite or weakness.
• 23:12
  SPEAKER_02: That kryptonite shout out to Hunter Eisenhower, who uses that terminology, or weakness, whatever, whatever you want to call it.
• 23:19
  SPEAKER_02: Um, and then the narrows are the opposite.
• 23:21
  SPEAKER_02: Like their strength is usually the wide's weakness, you know, like they're they're more elastic, bouncy.
• 23:26
  SPEAKER_02: Um, but the wides, I don't really see that.
• 23:28
  SPEAKER_02: You know, the wides will hit the ground, they don't really amorticize well, they're not stiff off the ground, right?
• 23:34
  SPEAKER_02: You see a lot of like uh heel drop when they hit the ground.
• 23:37
  SPEAKER_02: That's why we talked about the the ankle strength in the first segment.
• 23:41
  SPEAKER_02: Um so those are some of the rough differences that I see.
• 23:46
  SPEAKER_02: You can get a little deeper onto some of those.
• 23:48
  SPEAKER_02: Um jumping, too, with with the wides, I see a much more hip dominant posture, like force plate jumps, a lot of trunk flexion, a lot of posterior chain involvement.
• 24:01
  SPEAKER_02: But with the narrows, I usually see more anterior chain, more vertical translation of the pelvis, um, a much more smooth looking jump, and I feel like the wides are kind of like running out of space because they don't have the room to get low.
• 24:18
  SPEAKER_02: So again, those are not blanket statements I would apply to everyone.
• 24:22
  SPEAKER_02: Those are tendencies that have have like kind of advised my initial impression of somebody, but ultimately it's how they move as an individual, and then the communication aspect and talking to them about what it is that feels good for them, and then operating off of that.
• 24:42
  SPEAKER_02: Now we're gonna talk about some pelvic orientations that I see with the wide archetype.
• 24:47
  SPEAKER_02: Okay.
• 24:48
  SPEAKER_02: Now there are a lot of studies that talk about how you know fixing pelvic orientation can be extraordinarily difficult or it it's ineffective.
• 24:57
  SPEAKER_02: The interventions that I think we have right now that we've been trying to implement.
• 25:02
  SPEAKER_02: Um, I don't think that being anteriorly or posteriorly tilted is inherently a bad thing.
• 25:07
  SPEAKER_01: I think it does I hate that on social media.
• 25:09
  SPEAKER_01: They're not bad at all.
• 25:10
  SPEAKER_01: It's what you were giving.
• 25:11
  SPEAKER_02: Right.
• 25:12
  SPEAKER_02: And and oftentimes it's what lends you well to your strengths.
• 25:15
  SPEAKER_02: 100%.
• 25:16
  SPEAKER_02: So, what what our goal is is to find a variation that places the center of mass in a position that allows for proper pelvic function.
• 25:25
  SPEAKER_02: Okay.
• 25:25
  SPEAKER_02: Okay, what I define as proper pelvic function in a squat is you can drop the squat in a perfectly vertical plane.
• 25:33
  SPEAKER_02: Your torso can remain in a relatively upright position, your femurs are given the space to access external rotation, and you can access fairly good depth.
• 25:43
  SPEAKER_02: Okay.
• 25:43
  SPEAKER_02: Okay, so those are that's a very simple, very, very simple checklist, okay?
• 25:47
  SPEAKER_02: I mean, that's about as simple as you could explain a squat.
• 25:50
  SPEAKER_02: So what I see with uh a lot of a lot of these athletes, and I could use myself as an example because I fit this, right?
• 25:57
  SPEAKER_02: If you were to look at me from the side, you might see a little bit, I'm not trying to force anything here, but you might see a little bit of compression in my posterior, you know, lower back, and I'm a little more open here, right?
• 26:07
  SPEAKER_02: And I might might have a little bit of rib flare up top as well.
• 26:10
  SPEAKER_02: Okay.
• 26:11
  SPEAKER_02: So I've tried to fix that.
• 26:13
  SPEAKER_02: I've tried to, you know, mobilize some tissues that are stiff, we'll talk about that.
• 26:17
  SPEAKER_02: But ultimately, the thing that's worse worked best for me is orienting the load in a certain position.
• 26:23
  SPEAKER_02: Okay, so if I, you know, I love back squatting, I it's just my favorite exercise.
• 26:28
  SPEAKER_02: But that's a crazy favorite exercise, Joe.
• 26:30
  SPEAKER_02: Right.
• 26:31
  SPEAKER_02: But it if I have the bar here, so what look I guess I should start with this first.
• 26:37
  SPEAKER_02: If I'm oriented like this, yeah, my center of mass is going to be pushed a little more forward.
• 26:43
  SPEAKER_02: So I feel a lot of toe pressure right now.
• 26:45
  SPEAKER_02: I'm on my forefoot.
• 26:47
  SPEAKER_02: Um, I feel my you know my quads are active right now, versus being a little more oriented this way with a more neutral posterior tilt, and I don't I I feel more weight in my heels, right?
• 26:58
  SPEAKER_02: Okay.
• 26:58
  SPEAKER_02: So with that orientation on my forefoot, what a back squat or posterior load does is it pushes me even further into that.
• 27:09
  SPEAKER_02: Okay.
• 27:09
  SPEAKER_02: So what I what I see right with a lot of people that get here, right?
• 27:13
  SPEAKER_02: Now I'm even more on my toes.
• 27:15
  SPEAKER_02: Okay, if I went flat ground, okay, and I tried to get into this squat, I'm you know, I'm I'm I'm gonna start hunching over like that.
• 27:23
  SPEAKER_02: And I'm not trying to do that.
• 27:25
  SPEAKER_02: Okay.
• 27:26
  SPEAKER_02: That's that's my hips not having ER space.
• 27:30
  SPEAKER_02: Now, if I were to open up like this a little bit, I'm gonna be able to get a little bit better of a squat.
• 27:36
  SPEAKER_02: Okay, now I also have stiff ankles.
• 27:38
  SPEAKER_02: That's something to consider as well.
• 27:39
  SPEAKER_02: Okay, so stiffness at the hips, pelvis, low back, the sacroiliac joint, and your ankles are all are all big factors.
• 27:46
  SPEAKER_02: Okay.
• 27:47
  SPEAKER_02: So in order to fix that, the heel wedge can help retrovert your pelvis a little bit.
• 27:53
  SPEAKER_02: Okay, so when you're on the wedge, especially if you have stiff ankles, my hips, I can dump them a little more posteriorly like this, and feel a little more comfortable to get into a much deeper squat much more comfortably.
• 28:06
  SPEAKER_02: Okay.
• 28:06
  SPEAKER_02: And that's not me changing anything about the exercise.
• 28:10
  SPEAKER_02: Just change, yeah.
• 28:10
  SPEAKER_02: That that's that's me just changing the center of mass a little bit by getting on a wedge and putting some weight into my heels more comfortably.
• 28:18
  SPEAKER_02: You're just fitting the exercise to the athlete.
• 28:20
  SPEAKER_02: Exactly.
• 28:20
  SPEAKER_02: Okay, so I can I can squat here, keep my chest relatively upright.
• 28:24
  SPEAKER_02: I don't have much of a butt wink.
• 28:25
  SPEAKER_02: Maybe if I do, it's it's much slighter than what you saw initially.
• 28:28
  SPEAKER_02: Okay.
• 28:29
  SPEAKER_02: So that's the uh the most fundamental way to explain like the pelvic orientation.
• 28:36
  SPEAKER_02: But I think the easiest way to fix this issue if you're getting forced too too far forward, is to change the placement of the bar.
• 28:45
  SPEAKER_02: Okay.
• 28:45
  SPEAKER_02: Okay, so front squatting is something that I love because Bro, you got a crazy case that you love, man.
• 28:55
  SPEAKER_02: But the the the reason I love it is because I moved I moved so well through it.
• 28:58
  SPEAKER_02: Yeah.
• 28:59
  SPEAKER_02: You know, and you know, Zercher is not not something I I love, but but it is a good idea if you're trying to change the mechanics of the pelvis.
• 29:08
  SPEAKER_02: You know, I think safety bar is also great.
• 29:10
  SPEAKER_02: Safety bar, like the kabuki squat bar, can also be a really good tool and putting it on the front squat setting, okay?
• 29:16
  SPEAKER_02: But what's happening here is now I have something in front of me which is helping me number one counterbalance, okay, but also shift me back.
• 29:25
  SPEAKER_02: All right.
• 29:26
  SPEAKER_02: So this is even, I mean, that's a much better squat than I had before.
• 29:29
  SPEAKER_02: Absolutely.
• 29:30
  SPEAKER_02: Right?
• 29:30
  SPEAKER_02: I mean, it's it's night and day.
• 29:31
  SPEAKER_02: Yeah.
• 29:32
  SPEAKER_02: Okay.
• 29:32
  SPEAKER_02: Same thing with Zerch, or if I just drop this down, that's even more pure because I can kind of put my elbows out a little further.
• 29:39
  SPEAKER_02: This is even further in front of my center of mass.
• 29:41
  SPEAKER_02: Exactly.
• 29:42
  SPEAKER_02: Okay, and I could just squat here.
• 29:43
  SPEAKER_02: I mean, that's about the best quad stimulus you could you could give yourself.
• 29:46
  SPEAKER_02: Yep, vertical torso.
• 29:47
  SPEAKER_02: Yep.
• 29:47
  SPEAKER_02: So that's like the fundamentals of finding what's going to work for someone.
• 29:55
  SPEAKER_02: And what I see with a lot of athletes who have the mobility in the ankles and they have that posterior tilt or that neutral posture.
• 30:02
  SPEAKER_02: Maybe that they've got shorter, uh, shorter femurs, like they are squatters, you know.
• 30:08
  SPEAKER_02: But then I've got others that maybe we do pin squats, front squat, safety bar, box squat, trap bar deads, things like that.
• 30:16
  SPEAKER_02: So you could even do the wedge on a trap bar dead.
• 30:20
  SPEAKER_02: I've had some people, I've had some people do that as well.
• 30:22
  SPEAKER_02: Now, what I want people to to understand about the wedge is in this position, like I'm more rolled in.
• 30:31
  SPEAKER_02: I'm more pronated, I've got a lot of weight on on the inside part of my feet.
• 30:35
  SPEAKER_02: Again, not trying to do that.
• 30:36
  SPEAKER_02: That's just a naturally how I'm standing.
• 30:39
  SPEAKER_02: I've got some femoral internal rotation going on.
• 30:42
  SPEAKER_02: You know, my quads are, I think, a lot bigger than my posterior chain.
• 30:46
  SPEAKER_02: My groin is usually tight.
• 30:47
  SPEAKER_02: I've got that tightness up here.
• 30:49
  SPEAKER_02: What the wedge is doing is it's taking me out of that and it's bringing me out a little more.
• 30:57
  SPEAKER_02: Okay, so instead of being so so in like that, the wedge is placing me in what you know Hartman would call like an early propulsive foot.
• 31:05
  SPEAKER_02: Not gonna go too far into that.
• 31:07
  SPEAKER_02: Okay.
• 31:08
  SPEAKER_02: Um, but that's basically what I feel right now.
• 31:10
  SPEAKER_02: I feel like my hips have a little more ER right now, and I can move a little more freely here.
• 31:15
  SPEAKER_02: Okay, and you could do the same with a split squat.
• 31:19
  SPEAKER_02: Okay, split squat is a great, a great way to do this as well.
• 31:22
  SPEAKER_02: Now, if you have that internal rotation bias, I think split squatting is a great idea in general, even with posterior load, just because you have more relative motion at your at your pelvis.
• 31:35
  SPEAKER_02: You've got you've got the front leg right here, which is um a little more IR'd, and you've got the backside, it's a little more ER'd.
• 31:43
  SPEAKER_02: Okay.
• 31:43
  SPEAKER_02: I have never so far in my career had an athlete tell me about back pain when doing a split squat.
• 31:51
  SPEAKER_02: Exactly.
• 31:52
  SPEAKER_02: I agree.
• 31:52
  SPEAKER_02: And I think that's very revealing, right?
• 31:55
  SPEAKER_02: I I mean the the the proof is in the pudding with that for me.
• 31:58
  SPEAKER_02: So uh I'm a big fan of split squatting, and even with the split squatting too, you know, based on how compressed someone is, you could even do a front rack with that as well, and a heel wedge there as well.
• 32:11
  SPEAKER_02: So I'll see I'll see athletes who have you know chronic adductor strains or chronic quad strains, and they're they're extraordinarily tight in that anterior chain and in that in that adductor region.
• 32:24
  SPEAKER_02: Like we'll do the front squat variations with the wedge, we'll do the front squat uh split squat here or front rack split squat here, things like that to decompress that tissue and place them in a little more relative external rotation.
• 32:41
  SPEAKER_01: Your coaching eye, as a as a coach, you are locked in, you're watching how they move.
• 32:45
  SPEAKER_01: Like you said, you're looking at their shoulders, you're looking at all these things, and you're building obviously communication lines that you can have as much insight with what they're feeling inside their body.
• 32:54
  SPEAKER_01: I think that's as a coach.
• 32:55
  SPEAKER_01: I never know.
• 32:56
  SPEAKER_01: I mean, I can look at your pelvis and be like, okay, well, knowing what I think about the pelvis and what I think about your moving, this should be the issue.
• 33:03
  SPEAKER_01: But their insight of actually, I feel it here.
• 33:06
  SPEAKER_01: I'm limited here, I feel tension here, lends that light.
• 33:09
  SPEAKER_01: But you were talking earlier and kind of dabbling in it a little bit, you even mentioned it we're in the kitchen of like, how much should I talk about force plates?
• 33:16
  SPEAKER_01: Do you notice that they can kind of objectify what you're seeing to almost like guide you, or is it proving what you're kind of saying, reassuring you?
• 33:25
  SPEAKER_01: How do you approach using the force plates with those?
• 33:28
  SPEAKER_02: So the plates I I've I've evolved my thought process a lot with these.
• 33:33
  SPEAKER_02: So initially, what I saw with the wides was really high braking RFD, really high um braking forces, really shallow counter movement depth.
• 33:46
  SPEAKER_02: And I was initially chalking it up and saying, oh, they're really strong eccentrically.
• 33:51
  SPEAKER_02: And you and I also saw kind of um, generally speaking, again, everything I say here is generally speaking.
• 33:57
  SPEAKER_02: I feel like I have to clarify that, but yeah, uh their peak propulsive powers were low as well compared to a lot of the narrows.
• 34:06
  SPEAKER_02: Now, I've kind of taken another step here and kind of asked, like, okay, why is the breaking RFD high?
• 34:14
  SPEAKER_02: Is it because they're strong eccentrically, or are they running out of space and kind of roadblocking because they don't have the ability to get into a deeper squat and recruit more tissue?
• 34:26
  SPEAKER_00: Yep.
• 34:27
  SPEAKER_02: Like, is it is is bone creating that spike in force?
• 34:31
  SPEAKER_02: And I think that's what's happening.
• 34:33
  SPEAKER_02: And I I think that you know, the ground reaction forces on a plate are not always reflective of muscular force.
• 34:42
  SPEAKER_02: So that is something that I'm looking at with a much more um skeptical eye now.
• 34:49
  SPEAKER_02: And I think that sprinting is really the ultimate expression of all these qualities coming to life.
• 34:55
  SPEAKER_02: And if I see someone who's got a really high eccentric rate of force development or eccentric forces on the plates, but then when I watch them sprint, you know, their their back 10-yard of their 10-yard fly is not good, or I see a lot of um a lot of oscillation and not a lot of stiffness off the ground, that's not a strong athlete eccentrically.
• 35:15
  SPEAKER_02: So I'm I'm more looking at that expression of force, the sprinting, rather than the plates.
• 35:22
  SPEAKER_02: I think the plates are actually becoming for me an anatomical screen almost.
• 35:27
  SPEAKER_02: And I think that's gonna ruffle some feathers, or people might question that a little bit.
• 35:32
  SPEAKER_02: I was actually talking to Hunter that about that last week, actually.
• 35:35
  SPEAKER_02: Um, but I think that the eccentric forces are providing a lot of uh insight into like the strategy of the jump.
• 35:45
  SPEAKER_02: And then for the narrows, it's the opposite.
• 35:48
  SPEAKER_02: You have a lot of stiff narrows who are like really your burners, like they'll kind of have that short impulse as well.
• 35:53
  SPEAKER_02: Yep.
• 35:53
  SPEAKER_02: Um, but you've got others that really bias that like the inherent elastic properties of muscle tissue, like they'll drop a little lower and try to create this stretch that then kind of recoils and propels them up, and their peak power is high, the propulsive power, but the braking strength is actually low.
• 36:13
  SPEAKER_02: So they've got the range of motion, like their set their uh CMJ depth is a little is a little deeper.
• 36:19
  SPEAKER_02: Um, the power is higher, but they don't have the brakes.
• 36:24
  SPEAKER_02: So those are like often the the um deficiencies that I see with either of those archetypes.
• 36:30
  SPEAKER_02: And then there are training interventions that kind of go into that, but again, like I was telling you in the kitchen before, like with the individualization, I think sometimes like most of your team is generally undertrained anyway.
• 36:43
  SPEAKER_02: Like a well-balanced program is gonna hit the strengths and the weaknesses for both.
• 36:50
  SPEAKER_02: And I think the main consideration for me moving forward, uh, this is what I've arrived at, is just finding the exercises that feel good and are scalable and don't beat someone up.
• 37:00
  SPEAKER_02: Like, I'm sure you've had people where you squat them and they come in the next day and they're like, ah, I just feel like I'm I'm just a little but they're not like sore really, they're just like, I just feel a little beat up.
• 37:09
  SPEAKER_02: You know what I mean?
• 37:10
  SPEAKER_02: And it's like, okay, why is that?
• 37:11
  SPEAKER_02: And then you just find a different variation that they move they can move better in, and it's like it just solves everything.
• 37:16
  SPEAKER_02: And they could actually push that thing even harder at a lower cost than what you were doing prior at a lower intensity, yeah, because it just it just agrees, it just that's what I like to say, it agrees with their mechanics and their and their archetype.
• 37:31
  SPEAKER_01: We were talking last night, and it was this kind of funny you say that, this marriage to what you learned.
• 37:38
  SPEAKER_01: Like we talked, and we talked about like most coaches, their identity is their internship.
• 37:44
  SPEAKER_01: Like that first time they got out of college and they were like, Oh, we are X-training, we train this way.
• 37:50
  SPEAKER_01: I'm training at this performance facility, and this is now my identity.
• 37:53
  SPEAKER_01: And I think that's a huge miss coaches have because then it's like you're that may be how they did it with that population, and maybe they were successful, but that doesn't mean they couldn't be more successful.
• 38:04
  SPEAKER_01: And the more we were taking me through the hands-on stuff, it's just these slight nuances.
• 38:09
  SPEAKER_01: Like all I'm chasing is a coach is a stimulus.
• 38:11
  SPEAKER_01: Yeah, what what bilateral setup lower body does that?
• 38:14
  SPEAKER_01: Do I need to elevate the heels?
• 38:16
  SPEAKER_01: Do I need to carry my weight in the front?
• 38:17
  SPEAKER_01: Do I need to load it on the back?
• 38:19
  SPEAKER_01: Because the body doesn't care, it's just needs it needs a stimulus.
• 38:22
  SPEAKER_01: So, what is the best opportunity I can give for my body to chase that stimulus?
• 38:27
  SPEAKER_01: When you were talking about ruffling feathers, I guess, with uh the forces, why do you think that would ruffle feathers then?
• 38:33
  SPEAKER_01: Because when I think about it, that makes so much sense.
• 38:37
  SPEAKER_01: Like when it comes to running out of space and that being more of force in, it's like that can create so much insight to a coach to have better to solve better problems for their athletes.
• 38:49
  SPEAKER_02: I think it's gonna ruffle feathers though, because people are over-dependent and over-reliant on the numbers.
• 38:55
  SPEAKER_02: And I think their systems are rooted in those numbers.
• 38:58
  SPEAKER_02: And when you start to not attack the system per se, but like make the uh like make the claim that the numbers actually don't reflect what you think they reflect.
• 39:08
  SPEAKER_02: It's just kind of it's easy to chalk it up as what you think it's it's representative of, because you you know, the the the metric is just because it's a breaking RFD or an eccentric RFD doesn't mean that the tissues are developing that.
• 39:23
  SPEAKER_02: Like we need to understand how ground reaction forces are actually generated, the different players in that, um, and just ask why.
• 39:33
  SPEAKER_02: Like if you're not if you're not exposing the tissue in a way that's gonna force it to like produce that force, then you're not measuring that.
• 39:44
  SPEAKER_02: Like if if this this is why the archetyping with the uh the movements, the squatting is really important too, because if you put an athlete in a position and you say, Oh, we're we're targeting the the quads, but it's trunk collapsing, knees aren't moving over the feet, it's all hips, you need to hit the quads elsewhere in your program.
• 40:04
  SPEAKER_02: So it's something like that.
• 40:06
  SPEAKER_02: Like if you're not exposing the tissues to the load, then how how can you how can you be so certain that you're measuring that?
• 40:13
  SPEAKER_02: So when I see a a wide ISA go through a really shallow CMJ depth and they're not utilizing their quads at all, really, and it's just kind of a recoil, right?
• 40:23
  SPEAKER_02: I don't think that's representative of quad strength.
• 40:27
  SPEAKER_02: So that's that's why I say that.
• 40:29
  SPEAKER_02: I I I think that it's easy to say the numbers mean this.
• 40:34
  SPEAKER_01: Do you find yourself, I guess, as someone that is helping other coaches develop their coaching acumen and stuff, that you're leaning away from tech, or is it more of just keeping it in its place?
• 40:44
  SPEAKER_01: Because I have like a pet peeve when it comes to coaching, and I I hate to use the word hate, but I'm going to.
• 40:50
  SPEAKER_01: I hate it when I see coaches that are looking at a screen more than they're looking at the person, because obviously this it gives us good data that we can use, but they're not even like watching anymore, they're not even watching how this athlete organizes, watching their face, watching them look like I've seen kids that are jumping on force plates and they're kind of looking at the coach like ready to go, am I good to go?
• 41:15
  SPEAKER_01: Yeah, and they're and then they jump and then they're looking at them for approval right away because it's natural to be like, hey, did I do a good job?
• 41:21
  SPEAKER_01: And the coach is sitting there waiting, let me let me let me tell you if you did a good job.
• 41:24
  SPEAKER_01: Let me tell you if you did a good job.
• 41:26
  SPEAKER_01: And it's like, man, that that athlete did not just express themselves to the fullest in a way that's natural.
• 41:32
  SPEAKER_01: So now that data, in my opinion, is skewed, it is not, it is not a true representation of what's happening.
• 41:39
  SPEAKER_02: I I agree.
• 41:40
  SPEAKER_02: I am utilizing force plates, I think, a little less as I get more developed.
• 41:47
  SPEAKER_02: I think ultimately it's showing me, okay, what's the strategy of this athlete?
• 41:53
  SPEAKER_02: But there are things I can see with my own eyes.
• 41:55
  SPEAKER_02: Like, you know, a common thing that I see with a lot of athletes when they split squat is they you try to expose that quad to load, but then when they come up, they cheat with the back leg.
• 42:05
  SPEAKER_02: They don't really bias the quad.
• 42:07
  SPEAKER_02: Like, we've got some bigger fish to fry before we start thinking about unimodal, bimodal curves and like all these things.
• 42:14
  SPEAKER_02: Like, we can't even execute like a body weight split squat with our quad by like taking on all the load.
• 42:22
  SPEAKER_02: Like, that's that's a bigger, I feel like, knee injury risk than whatever their breaking force is, you know, and like some people will present with a high breaking RFD, then you put them in that, and it's like you couldn't tell.
• 42:40
  SPEAKER_02: Right?
• 42:41
  SPEAKER_02: So the the the the the overlap always isn't there, it's not always there.
• 42:45
  SPEAKER_02: You know what I'm saying?
• 42:46
  SPEAKER_02: Yep.
• 42:47
  SPEAKER_02: It's uh you you see things on the plates, then you go watch something like sprinting or jumping or or lifting, and it's like, what tissues are we even measuring here?
• 42:56
  SPEAKER_02: Like how is that how is this number what it is?
• 42:59
  SPEAKER_02: You know, so like that that's plates.
• 43:01
  SPEAKER_02: I mean, you know, there's other stuff like GPS, which I think is super valuable, uh, because that's like, okay, you know, running workload, like what I mean, it's it's a lot more cut and dry.
• 43:11
  SPEAKER_02: It's a lot more cut and dry than a force plate.
• 43:13
  SPEAKER_02: And I can't see that, Mike.
• 43:14
  SPEAKER_01: I I see it helps me objectify what they're doing.
• 43:18
  SPEAKER_02: Right, right.
• 43:18
  SPEAKER_02: You know, you don't see all the you know the hundreds of D cells and accelerations and things like that.
• 43:23
  SPEAKER_02: Um, so that's a different conversation that I think is not even for this podcast.
• 43:28
  SPEAKER_02: But um, yeah, the force plate stuff, I found myself being over-reliant on it in the past.
• 43:33
  SPEAKER_02: Like, okay, I'm gonna use this to bucket everyone into this system, and I still do buckets, but um, I'm starting to fall away from utilizing the data to create those buckets.
• 43:46
  SPEAKER_02: Um, and I'm kind of leveraging like a bunch of different things, whether it's my eyes, a little bit of the plates.
• 43:51
  SPEAKER_02: Like, I I believe in cross-validating your inferences between everything for sure.
• 43:58
  SPEAKER_02: Speed times, what you're seeing, lift numbers.
• 44:00
  SPEAKER_02: Numbers, movement preferences, what they're telling you.
• 44:03
  SPEAKER_02: I mean, like we said last night at dinner, there's no nuance.
• 44:06
  SPEAKER_02: Yeah.
• 44:06
  SPEAKER_02: That we're we're lacking nuance.
• 44:08
  SPEAKER_02: Yes.
• 44:08
  SPEAKER_02: So I really try to not attach myself to um the numbers anymore beyond just looking at things like readiness, which even readiness is something where if I if I don't train you today, like I'm actually doing you a long-term disservice.
• 44:26
  SPEAKER_02: So even utilizing the readiness data is is another conversation in itself.
• 44:32
  SPEAKER_01: Readiness in itself, like just society in general, with the whoops, with the auras, with the whatever else brand it is.
• 44:42
  SPEAKER_01: I'm not saying it does more harm than good, but dependent upon the person that's looking at it, it could.
• 44:47
  SPEAKER_01: It could.
• 44:48
  SPEAKER_01: I've had so many, specifically military guys, that have tried it because they're tech guys, they're they're they're tool guys, so they want all the cool tools and you know, they think it's cool.
• 44:58
  SPEAKER_01: Yep.
• 44:58
  SPEAKER_01: Fine.
• 44:59
  SPEAKER_01: But there's something about waking up in the morning and be like, man, I feel great.
• 45:04
  SPEAKER_01: You turn your phone over and be like, man, I wait, I feel terrible.
• 45:10
  SPEAKER_01: And it's just like this, like it creates more.
• 45:14
  SPEAKER_01: And I've had so many guys be like, hey, I'm I'm done with this shit.
• 45:17
  SPEAKER_01: I'm not, I'm not wearing it, I'm not doing it because it's messing up my psyche, because I feel great.
• 45:22
  SPEAKER_01: And it's not validating my feelings, it's more of confusing me.
• 45:26
  SPEAKER_01: And for me, it's like it should just be trend, like a readiness thing.
• 45:29
  SPEAKER_01: Like, right, hey, if we've noticed over a week you're going down, okay.
• 45:33
  SPEAKER_01: Maybe, hey, what's going on here?
• 45:35
  SPEAKER_01: But you just pop, you didn't, you know, pop bad or red day, whatever it is, dude.
• 45:41
  SPEAKER_01: How do you feel?
• 45:41
  SPEAKER_01: I feel great.
• 45:42
  SPEAKER_01: Then we're gonna push.
• 45:43
  SPEAKER_01: I'm never gonna be like, hey, we're not training today, because now he's gonna be like, Well, I feel great.
• 45:48
  SPEAKER_01: This says I feel bad because I was honest with my coach, now I don't get to work out.
• 45:54
  SPEAKER_01: Like, what a terrible Yeah, you're you're you're punishing them exactly for for something that they don't even understand.
• 46:00
  SPEAKER_01: Right.
• 46:01
  SPEAKER_01: And and if I'm being honest, I don't understand because I don't understand how they came up with that number.
• 46:05
  SPEAKER_01: It's an algorithm that's based off of general population, and I just don't know where they got it from.
• 46:10
  SPEAKER_01: Right.
• 46:10
  SPEAKER_02: Well, you know, playing off that, I I I think with the with the readiness, yeah, the trends are the thing that matters to me.
• 46:16
  SPEAKER_02: The the the trends are the ultimate long-term, I think, um, like reveal and unveiling of like the the work that you've done um over time, whether it's looking at peak power, like that that's a that's a king metric for me, like peak propulsive power.
• 46:31
  SPEAKER_02: Yep.
• 46:32
  SPEAKER_02: I also think that something like uh propulsive net impulse, like especially in a in an acceleration-based game, like those are really the king metrics for me.
• 46:42
  SPEAKER_02: Um, but yeah, the the readiness stuff is terrible.
• 46:44
  SPEAKER_02: I've found that like my my most resilient times in life have been when I really don't care about any of that stuff.
• 46:50
  SPEAKER_02: Yeah.
• 46:50
  SPEAKER_02: And the other thing too with the readiness stuff as well is it might be revealing the negative ramifications of something that you can't even control.
• 46:58
  SPEAKER_02: Like, let's be honest, these college kids, you you better be assuming the worst.
• 47:04
  SPEAKER_02: Because if because if if if you're not, you're out of touch with reality.
• 47:08
  SPEAKER_02: Yes.
• 47:08
  SPEAKER_02: Like, that's that's a big reason why I train them at certain times of the day.
• 47:13
  SPEAKER_02: I want to make sure they get meals in.
• 47:15
  SPEAKER_02: I'm not this like 6:30, 7 o'clock I am mental toughness guy.
• 47:19
  SPEAKER_02: Like, if if if I've got uh uh people telling me, oh, we need to train at this time, I'm gonna fight that.
• 47:25
  SPEAKER_01: Because it's it's reality, man.
• 47:28
  SPEAKER_01: It's reality.
• 47:28
  SPEAKER_01: And those college kids aren't, they're not going to bed early, they're not getting up early to go eat breakfast in time.
• 47:34
  SPEAKER_01: They're not, they're rolling in, rubbing their eyes, putting their shoes on as they're walking in.
• 47:39
  SPEAKER_02: And I think that's that's another reason why I think some people, some coaches, struggle as well, because they kind of know deep down.
• 47:48
  SPEAKER_02: I think deep down we know that that's not optimal, which optimal is really hard to come by within collegiate sport.
• 47:54
  SPEAKER_02: You know, I it's it's it's like the wild west, you know, but but we can kind of like control for certain variables.
• 48:00
  SPEAKER_02: But I do think coaches struggle because they know that like they are missing out on a lot, and it kind of feels sometimes like we're like we're not doing the best we can given those circumstances, and it feels like a wash.
• 48:13
  SPEAKER_02: It's like it's like this is it's not a waste of time, but is it is it a good use of our time?
• 48:18
  SPEAKER_02: No, it could be it could be utilized better if we just controlled these things.
• 48:23
  SPEAKER_01: Getting those people into those positions that we were talking about earlier, um preparing those tissues and that capacity to sprint.
• 48:31
  SPEAKER_01: You were taking me through some stuff earlier, getting into these strength and length.
• 48:36
  SPEAKER_01: One of my favorite phrases of just getting nice and long.
• 48:40
  SPEAKER_01: I take a lot of um curiosity and stuff from like Pilates, whether people want to admit it or not, just getting as long as possible, controlling your body.
• 48:49
  SPEAKER_01: I think that that's beauty.
• 48:51
  SPEAKER_01: It's that strength and length.
• 48:52
  SPEAKER_01: Um, the stuff you were taking me through today of getting preparing those tissues for sprinting, where did that is that something you integrate with every one of the athletes you're working with is kind of exposing those tissues through those qualities?
• 49:04
  SPEAKER_01: That is something I do across the board.
• 49:05
  SPEAKER_02: Yeah.
• 49:06
  SPEAKER_02: Yeah.
• 49:06
  SPEAKER_02: And I want I want people to understand this too.
• 49:10
  SPEAKER_02: Like with the with the cueing, I've queued less and less and less over the years.
• 49:16
  SPEAKER_02: There are some general things that I explain, such as thigh excursion and and like splitting the thighs for as for simple terminology.
• 49:24
  SPEAKER_02: Um, but thigh excursion and the speed at which you can move through that thigh excursion, this has been looked at by Ken Clark, are both very, very good predictors of how well you're gonna sprint.
• 49:34
  SPEAKER_02: Those things are directly correlated to sprint performance.
• 49:38
  SPEAKER_02: So um that those things are what I would call like in a like a um a uh attractor for sprinting.
• 49:47
  SPEAKER_02: You know, in motor learning attractors, like this stable movement pattern where things are economical uh from an energy utilization standpoint, and they're also like consistently seen across different people.
• 49:59
  SPEAKER_02: Um, like, oh, most people are exhibiting this trait, right?
• 50:02
  SPEAKER_02: Like if you watch good 100-meter sprinters, they're all gonna have really good thigh excursion, right?
• 50:06
  SPEAKER_02: And they're gonna move through it very fast.
• 50:08
  SPEAKER_02: So that's a consistent thing I talk about.
• 50:13
  SPEAKER_02: But when it comes to actually watching them accelerate, that's something that I allow to kind of naturally emerge.
• 50:20
  SPEAKER_02: And I load them with with our resisted work, I try to load them effectively to where they're gonna be in a comfortable position, and it's not drastically changing their mechanics.
• 50:32
  SPEAKER_02: So if we take this into like the wide versus narrow conversation, like the wides are really good at propulsion, like they're really good at compressing.
• 50:41
  SPEAKER_02: That's why they're often are the like our strongest athletes.
• 50:44
  SPEAKER_02: The narrows really don't have that compression ability, it needs to be taught.
• 50:52
  SPEAKER_02: It can be taught, it can be trained.
• 50:54
  SPEAKER_02: But something with the narrows I see that the wides do really good at, when you give the narrows the heavy resisted sprint work, it looks a it looks really draggy, it looks really grindy, it doesn't look as as smooth.
• 51:07
  SPEAKER_02: Uh the range of motion's cut short.
• 51:10
  SPEAKER_02: Like when you get them to actually push through and actually internal, internally rotate, pronate the foot, and actually drive through the whole like the whole segment, it doesn't it doesn't look good at all.
• 51:22
  SPEAKER_02: So like I actually kind of cap our resistant sprint work for my narrows a little lower, um, maybe like 25 to 30 percent velocity decrement, but the widespread.
• 51:36
  SPEAKER_02: And like what 30% looks like for a narrow is what the 50% looks like for a wide, just because they don't have that ability yet, that trait built up again.
• 51:50
  SPEAKER_02: General claim.
• 51:51
  SPEAKER_02: Um, but I've often found that the narrows don't respond really well to the heavy, heavy load with the resisted work.
• 51:57
  SPEAKER_02: So there's three ISOs we're gonna do.
• 51:59
  SPEAKER_02: First one's gonna be a lunge.
• 52:00
  SPEAKER_02: All of these are mainly for strength at length, but mainly mainly for these really tight tissues that we see these injuries in, the the recurring tightness, all this chronic issues that we see with this with this archetype.
• 52:13
  SPEAKER_02: So lunge is the first one, and I think the most fundamental and most important one to master, okay?
• 52:19
  SPEAKER_02: Because there's so many things going on at once, and there's many different factors that you could you could throw into it.
• 52:24
  SPEAKER_02: Um, but the first thing that I cue athletes on, number one is depth.
• 52:28
  SPEAKER_02: Okay.
• 52:28
  SPEAKER_02: I say get long and low.
• 52:30
  SPEAKER_02: All right.
• 52:30
  SPEAKER_02: So what long means is that I'm creating that split in my thighs, like we were working on from step one on the box, okay.
• 52:37
  SPEAKER_02: So I want to get low and I want to shimmy that back foot back as long as I can keep this knee right over my shoelace on this front leg.
• 52:46
  SPEAKER_02: Okay.
• 52:46
  SPEAKER_02: Okay, a lot of stuff is going on right here.
• 52:49
  SPEAKER_02: Number one, the primary thing that I feel, which I think most people in this archetype are going to feel, is the recfemin hip flexure stretch on the back side.
• 52:57
  SPEAKER_02: Yep.
• 52:58
  SPEAKER_02: That is critical to push through.
• 53:00
  SPEAKER_02: Okay.
• 53:01
  SPEAKER_02: Now I'm not just kind of hanging out on that back leg, I'm kind of driving my toe on my back foot into the ground.
• 53:07
  SPEAKER_02: Yeah.
• 53:07
  SPEAKER_02: Okay.
• 53:08
  SPEAKER_02: At the same time, I'm kind of squeezing down, I'm pulling myself into the ground and also kind of pulling my legs together from end to end.
• 53:17
  SPEAKER_02: Okay.
• 53:17
  SPEAKER_02: So this is an active contraction.
• 53:20
  SPEAKER_02: Like it's a yielding ISO.
• 53:21
  SPEAKER_02: Yeah.
• 53:22
  SPEAKER_02: But I hesitate to kind of call it that because of the way that we're that we're performing it.
• 53:26
  SPEAKER_01: And you're just getting as much of a split in those pieces as possible, as much separation, putting them at that end range of the movement.
• 53:32
  SPEAKER_02: Yep.
• 53:32
  SPEAKER_02: So I'm I'm pulling both feet together right now.
• 53:35
  SPEAKER_02: Right now, I feel a uh a really good contraction or isometric uh muscle action on that back recfem, that back quad.
• 53:43
  SPEAKER_02: And I also feel my hamstring active here, my glute is supporting me here, my quad is active here, um, and I'm trying to feel that tension at that end range.
• 53:54
  SPEAKER_02: Okay.
• 53:55
  SPEAKER_02: Now, why is that important?
• 53:57
  SPEAKER_02: You know, a lot of these quad issues happen during that initial swing phase.
• 54:02
  SPEAKER_02: Yep.
• 54:02
  SPEAKER_02: You get into that split, most of these injuries are happening at these terminal ranges, right?
• 54:07
  SPEAKER_02: For your hamstring, it's usually that terminal swing phase.
• 54:10
  SPEAKER_02: For the quad, I've noticed it's not during the push always, but you're trying to switch from that push to that rip back up.
• 54:16
  SPEAKER_02: Yep.
• 54:16
  SPEAKER_02: Okay, so being really strong there and then adding a load to that as well.
• 54:20
  SPEAKER_02: So getting the motor learning of owning that position.
• 54:24
  SPEAKER_02: So I'll even add the bar in to this, right?
• 54:27
  SPEAKER_02: And add some more dynamic catches here.
• 54:29
  SPEAKER_02: A lot of times we'll pair this with plyometrics in a similar position.
• 54:33
  SPEAKER_02: Okay, so we'll start here, get long and low, drop catch.
• 54:37
  SPEAKER_02: I see.
• 54:37
  SPEAKER_02: Okay, drop catch, drop catch.
• 54:39
  SPEAKER_02: Okay, so I'm turning on in that in that long and really compromised position, yep, and accepting that load.
• 54:46
  SPEAKER_02: Hitting the brakes, getting out of it, and the deep range of motion.
• 54:49
  SPEAKER_02: Boom.
• 54:50
  SPEAKER_02: And again, I don't want to be too far here, right?
• 54:53
  SPEAKER_02: I want to be more shifted like this.
• 54:55
  SPEAKER_02: Just over the phone.
• 54:56
  SPEAKER_02: Yes, perfectly vertical so that I'm getting that back leg more active, right?
• 55:00
  SPEAKER_02: I could easily forget about that back leg by going like this.
• 55:03
  SPEAKER_02: See what happens to my hip flexor stretch when I get here?
• 55:05
  SPEAKER_02: I want to maintain that and be back and more posteriorly shifted.
• 55:10
  SPEAKER_01: Just using your pelvis to create some tension on the hip flexors.
• 55:14
  SPEAKER_01: Exactly.
• 55:15
  SPEAKER_01: The orientation of the pelvis.
• 55:16
  SPEAKER_01: Exactly.
• 55:17
  SPEAKER_02: Leverage on it.
• 55:17
  SPEAKER_02: Next one is just the single-leg hip thrust.
• 55:19
  SPEAKER_02: Okay.
• 55:20
  SPEAKER_02: Okay, so on either leg you can bridge up here, okay, as tall as you can.
• 55:24
  SPEAKER_02: All right, so we're looking for that knee to be right over your foot, which it is.
• 55:27
  SPEAKER_02: Okay, your chin is gonna be nice and neutral, you're gonna be looking at the ceiling, and I want your ribs down.
• 55:32
  SPEAKER_02: Okay, so what I tell athletes is imagine you got a piece of tape from your sternum down to your belly button.
• 55:37
  SPEAKER_02: If you flare, you're gonna rip that tape tape off.
• 55:40
  SPEAKER_02: Okay, okay.
• 55:40
  SPEAKER_02: So simple cue to make sure that you're stacked properly.
• 55:43
  SPEAKER_02: All right, and you're trying to drive up as tall as you can.
• 55:46
  SPEAKER_02: Okay, you're trying to get through that terminal end range.
• 55:50
  SPEAKER_02: Another thing with this, too, you can start going through some reps here.
• 55:53
  SPEAKER_02: As you drop down, you can come right back up.
• 55:55
  SPEAKER_02: Okay, as we push and kind of hold this position right here, this is also relaxing.
• 56:00
  SPEAKER_02: Okay.
• 56:01
  SPEAKER_02: Through that reciprocal inhibition, you're gonna recruit that posterior glute.
• 56:05
  SPEAKER_02: I see what you're saying, and then that that anterior chain ideally is relaxing on us.
• 56:10
  SPEAKER_02: Yep.
• 56:10
  SPEAKER_02: If we hold that contraction harder and harder and kind of work through a bunch of repetitions here.
• 56:14
  SPEAKER_02: So this is a we could do a yielding hold for 30 seconds to a minute.
• 56:19
  SPEAKER_02: Uh, that's usually what I start with, but then we eventually ramp up to adding load, doing a more active, like overcoming action like you just did right there, trying to create even greater levels of relaxation on the front side and even more recruitment.
• 56:33
  SPEAKER_02: Um, and then we even go into overcoming pushes into a leg roller.
• 56:37
  SPEAKER_02: Okay, so like that's the progression from there to get the most we can out of the glute and really bias it.
• 56:43
  SPEAKER_02: Because even with RDLs and hinging, which we often think are really hitting that glute, given the orientation of the pelvis being more anterior with this demographic, like RDLs often are not taking care of that bucket for us.
• 56:57
  SPEAKER_02: It's like lighting up the hamstrings, yeah, more so than than the glutes.
• 57:01
  SPEAKER_02: So I believe in really direct strengthening like this to kind of lift that boat up.
• 57:07
  SPEAKER_00: Do you like to go more of an isometric for I guess for time and then get into loading and then getting into now more of an more of that overcoming after that?
• 57:16
  SPEAKER_02: Yes.
• 57:16
  SPEAKER_02: So the the overcoming ISOs are more later stage.
• 57:20
  SPEAKER_02: You could also start them early on and just go sub-maximal effort.
• 57:24
  SPEAKER_02: Um, but I think for the sake of owning a position early on, I think the the single leg ISO just for longer duration is better.
• 57:31
  SPEAKER_02: Um I don't think one is necessarily like you know better than the other.
• 57:35
  SPEAKER_02: You can do both at the same time.
• 57:37
  SPEAKER_03: Yep.
• 57:37
  SPEAKER_02: Uh, you know, some in some of my programs we'll do an overcoming push at like 80 to 85 percent on week one, slowly ramp up, but at the same time on another day we do the yielding.
• 57:47
  SPEAKER_02: So uh a healthy mix.
• 57:49
  SPEAKER_02: You know, I don't think you need to exclusively do one, um, but that's generally the progression.
• 57:55
  SPEAKER_02: Cool.
• 57:55
  SPEAKER_02: Okay, so two exercises now, isometrics for the groin.
• 57:59
  SPEAKER_02: All right.
• 58:00
  SPEAKER_02: First one's gonna be a lateral lunge ISO.
• 58:03
  SPEAKER_02: Couple things that I really like about this one.
• 58:05
  SPEAKER_02: So we're starting wide again, right?
• 58:07
  SPEAKER_02: And then getting into that lateral squat.
• 58:10
  SPEAKER_02: I want the knee right over the toe, and there's a couple things going on here.
• 58:13
  SPEAKER_02: Number one, I'm lengthening this side.
• 58:15
  SPEAKER_02: Okay, if I keep this leg, you know, locked out a little more and really drive down, I'm gonna get a nice groin mobilization right there, okay?
• 58:22
  SPEAKER_02: And another strength at length uh training effect in that in that regard.
• 58:26
  SPEAKER_02: Okay.
• 58:26
  SPEAKER_02: On this leg as well, you know, hitting the adductor is not just through adduction.
• 58:32
  SPEAKER_02: Getting into deep hip flexion is also gonna really bias that.
• 58:35
  SPEAKER_02: Okay, if you ever have a day where you're really squatting deep and you feel that inner groin soreness, like that's that that's from those squats.
• 58:41
  SPEAKER_02: Okay, so the the more depth we get in here, the more I'm gonna also open that up a little bit as well, especially now that I'm in a little bit of external rotation on this right side.
• 58:50
  SPEAKER_02: I actually feel a bit of a bigger stretch right here on my right side than my left.
• 58:54
  SPEAKER_02: Okay, but uh a lateral lunge ISO here, another great way to build strength in that end range.
• 59:00
  SPEAKER_02: Some athletes have trouble getting into that position I just got into.
• 59:04
  SPEAKER_02: So we'll do like a hand support.
• 59:05
  SPEAKER_02: You know, we could do it.
• 59:06
  SPEAKER_01: Just change the center of mouth.
• 59:08
  SPEAKER_02: Right, right.
• 59:09
  SPEAKER_02: So we exact same exact thing we talked about with the ball.
• 59:11
  SPEAKER_02: Did you ever elevate the heel with something like that?
• 59:13
  SPEAKER_02: I've played around with that too.
• 59:14
  SPEAKER_02: Yes, we've also done that.
• 59:15
  SPEAKER_02: That also solves a lot of that uh issue, but it's the same problem with the squat, with the squat uh range of motion that we discussed with the pelvic orientations there.
• 59:24
  SPEAKER_02: Similar thing is going on.
• 59:25
  SPEAKER_02: So yeah, we'll use the wedge or hand support.
• 59:28
  SPEAKER_02: Um, but we'll do again, similar to the hip thrust, we'll do the long hold right here.
• 59:34
  SPEAKER_02: But then I also have thrown in like a pales and rails progression, okay?
• 59:38
  SPEAKER_02: Where you can do it in a lateral lunge where I'm here and I'm kind of driving my foot into the ground and then uh also on a knee in a groin rocker with the leg out and then pushing down into the ground.
• 59:51
  SPEAKER_02: I see what you're saying.
• 59:52
  SPEAKER_02: Okay, so those are two different ways to again kind of bleed in that overcoming strength, um, that overcoming ISO into that.
• 1:00:00
  SPEAKER_02: So that's the lateral lunge or the the groin rocker ISOs there.
• 1:00:05
  SPEAKER_02: And then the last one is more direct adduction on the bench.
• 1:00:09
  SPEAKER_02: Last one is the elevated groin raise or adductor raise.
• 1:00:13
  SPEAKER_02: Okay, so right here you're gonna have a much greater like joint moment on that, on that hip, on that groin, just based on where the load is placed right here.
• 1:00:22
  SPEAKER_02: So I'm gonna have you lift that leg off the ground.
• 1:00:24
  SPEAKER_02: You're gonna post on your on your forearm and you're going to push through your bottom oblique and this groin to lift yourself up, okay?
• 1:00:31
  SPEAKER_02: Yep, so pushing up through that hip.
• 1:00:34
  SPEAKER_02: Okay, now slowly lowering and really focusing on letting this leg remain high.
• 1:00:39
  SPEAKER_02: Yeah, dropping your hip and letting that open up on the inside of your thigh.
• 1:00:43
  SPEAKER_02: Okay.
• 1:00:43
  SPEAKER_02: Now you could use a little bit of hand support to get up off the ground if necessary.
• 1:00:47
  SPEAKER_02: Yeah.
• 1:00:47
  SPEAKER_02: Or you could kind of lightly keep that bottom leg on the ground and kind of use it as a guide.
• 1:00:51
  SPEAKER_02: Okay.
• 1:00:52
  SPEAKER_02: You don't have to totally bias this top leg if you haven't built up the strength there yet for anybody who uh is trying to get into this exercise.
• 1:01:00
  SPEAKER_02: You can keep that leg on the ground and kind of use it to cheat your way up a little bit.
• 1:01:04
  SPEAKER_02: Um, that's totally fine.
• 1:01:06
  SPEAKER_01: Will you start them at a lower angle?
• 1:01:08
  SPEAKER_01: Because I'll I'll play around when it comes to the adductors.
• 1:01:10
  SPEAKER_01: I think it's one of the most underlooked areas, but definitely very valuable when it comes to the impact it can have on the pelvis.
• 1:01:17
  SPEAKER_01: Yes.
• 1:01:18
  SPEAKER_01: Um, so I'll start them even from the ground, like having a foot on the ground, just see, okay, that adductor can support this for sure.
• 1:01:24
  SPEAKER_01: And then getting them up, like kind of walking it up.
• 1:01:26
  SPEAKER_02: Yes.
• 1:01:26
  SPEAKER_02: So we'll start low, we'll even just do negatives.
• 1:01:29
  SPEAKER_02: Okay.
• 1:01:30
  SPEAKER_02: You know, so like have the bench flat, you know, get yourself up to the top, cheat your way up there, and then just work on the lower, kind of drop your hips to the ground like you just did.
• 1:01:39
  SPEAKER_02: Once you hit the ground and you feel that, you know, that eccentric lengthening through that hit.
• 1:01:43
  SPEAKER_02: Now you can cheat your way back up, just focus on the negatives.
• 1:01:46
  SPEAKER_01: Just do you program this the same as in like I'm going for like a time eccentric and I'm holding that in range, or do you kind of do you hang out at the bottom, or do you have them reset to the ground?
• 1:01:56
  SPEAKER_02: You you could if you wanted to give some more variability through that.
• 1:01:59
  SPEAKER_02: Yes, you absolutely could.
• 1:02:01
  SPEAKER_02: Um, when we start off, I usually just go through reps.
• 1:02:03
  SPEAKER_02: We'll do like eight to ten reps of like a four to five second lower.
• 1:02:07
  SPEAKER_02: Okay.
• 1:02:08
  SPEAKER_02: Um, that's been the most effective and simple for me to implement.
• 1:02:12
  SPEAKER_02: Um, but yeah.
• 1:02:14
  SPEAKER_02: Okay.
• 1:02:14
  SPEAKER_02: All right.
• 1:02:15
  SPEAKER_02: So with the sled, this is probably the most specific strength stimulus you're gonna get.
• 1:02:19
  SPEAKER_02: That's good that's gonna carry over to acceleration.
• 1:02:21
  SPEAKER_02: So, like we were talking about with getting that that shin angle forward uh and also feeling that that stretch, that big line through that upper hip.
• 1:02:30
  SPEAKER_02: Um, I'm gonna try to find that before I go into this push.
• 1:02:33
  SPEAKER_02: So, what I like to do here is actually start in a bit of a hinge right here.
• 1:02:38
  SPEAKER_02: I feel now, you know, my shin's not forward, but I really feel that that hip working.
• 1:02:43
  SPEAKER_02: And then I'm gonna try to drop in my shin while holding that tension on my back leg.
• 1:02:48
  SPEAKER_02: Once I feel that, I'm gonna start my pushes.
• 1:02:51
  SPEAKER_02: Okay.
• 1:02:52
  SPEAKER_02: Just so I can kind of orient myself properly with what I'm trying to actually drive through.
• 1:02:58
  SPEAKER_00: Yeah.
• 1:02:58
  SPEAKER_02: Uh you could even do one step at a time if that works for you.
• 1:03:01
  SPEAKER_02: Um, but ultimately, what I'm trying to feel again is that delayed hip extension and getting that glute to fire before the knee goes.
• 1:03:10
  SPEAKER_02: Okay.
• 1:03:10
  SPEAKER_02: And finding that stretch is just like it's it's just a cue that I like for myself and also getting athletes to really feel what it is they're driving through.
• 1:03:19
  SPEAKER_02: I think that's another thing, too, with things like RDL starts, like athletes that get into an RDL here and then accelerate off of that.
• 1:03:26
  SPEAKER_02: That's a great drill as well, just to feel this whole like collective message that I'm trying to send here with the with the hip extension.
• 1:03:33
  SPEAKER_02: Okay.
• 1:03:33
  SPEAKER_02: So again, finding that stretch, dropping the shin in from there, keeping the ankle stiff, hip first.
• 1:03:42
  SPEAKER_02: Okay, and you see that reciprocal motion of the front side as well, not being passive in the front.
• 1:03:47
  SPEAKER_02: I see it.
• 1:03:48
  SPEAKER_01: Thank you for coming to Virginia Beach all the way all the way from Oklahoma.
• 1:03:51
  SPEAKER_01: Uh, dude, glad you can make it out.
• 1:03:52
  SPEAKER_01: For one, the stuff we went through today, the hands-on stuff, awesome.
• 1:03:56
  SPEAKER_01: Um, thank you for all the stuff you're sharing online.
• 1:03:58
  SPEAKER_01: I know you share quite a bit of the exercises.
• 1:04:00
  SPEAKER_01: You share your own training though, which is I think is valuable.
• 1:04:04
  SPEAKER_01: Like you are doing the things that you are asking other people to do.
• 1:04:08
  SPEAKER_01: But then I know you also provide a lot of mentorship for coaching for other coaches that are looking to learn from your experience as well.
• 1:04:14
  SPEAKER_01: And uh, dude, just happy to get to know you.
• 1:04:17
  SPEAKER_01: Thank you, bro.
• 1:04:18
  SPEAKER_01: You too.
• 1:04:18
  SPEAKER_01: Proud to call you someone now that uh hopefully a friend, a colleague.
• 1:04:22
  SPEAKER_01: But uh thank you for coming here, man.
• 1:04:24
  SPEAKER_01: And dude, great stuff.
• 1:04:25
  SPEAKER_01: Yeah, you're welcome.
• 1:04:26
  SPEAKER_01: Appreciate it, man.
• 1:04:27
  SPEAKER_01: Good stuff.
• 1:04:28
  SPEAKER_01: Great stuff.
• 1:04:29
  SPEAKER_01: Thank you.
• 1:04:30
  SPEAKER_01: Absolutely exploring exploring our bodies, the Henter.
• 1:04:36
  SPEAKER_01: Inside edge of the foot, just crushing you from here.
• 1:04:38
  SPEAKER_01: Different angles.
• 1:04:39
  SPEAKER_01: Like these kids don't want to be here.
• 1:04:41
  SPEAKER_02: Heel into roll.
• 1:04:43
  SPEAKER_02: Perception is the engine that drives our entire experience.