Latest / The Gill Athletics Track and Field Connections Podcast / #115: Gill1918 presents Zontavious Johnson "Coaching the Short and Long Hurdles Part 1"

Transcript

#115: Gill1918 presents Zontavious Johnson "Coaching the Short and Long Hurdles Part 1" · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Welcome to the Gill 1918 Project, a podcast series by
• 0:03
  coaches, for coaches powered by Gill Athletics.
• 0:06
  Think of this as the Ted Talks of track and field coaching.
• 0:09
  Short, insightful, and packed with valuable strategies to help
• 0:12
  you grow as a coach. We'll bring in the once a year
• 0:15
  track clinic straight to your ears daily.
• 0:17
  Interested in creating your own episode?
• 0:19
  Everyone's welcome to participate.
• 0:21
  Check out the show notes below For more information.
• 0:23
  Now let's get into today's topic.
• 0:27
  Our next speaker, another Guild Podcast alum.
• 0:30
  So if you'd like to learn more about his journey, how he got a
• 0:32
  track and field, how he got into coaching, when that became a
• 0:34
  thought process for him that could be a career and stops
• 0:36
  along the way, check out his episode on the Guild Connections
• 0:39
  Podcast. And, and you know, he's heard me
• 0:42
  say this before. He used to run his own podcast
• 0:44
  and I highly encourage that. And I know you're busy, but we
• 0:47
  got to get back on it because I think that has provided a ton of
• 0:49
  value. So I'd tell you to check that
• 0:51
  out as well. Remember earlier I told you
• 0:53
  every good relay needs a good lead off JC did a great job.
• 0:56
  Every great relay also needs an anchor.
• 0:59
  And my favorite thing in the entire world, it changed my life
• 1:03
  was hurdles. And so I'm super happy that
• 1:07
  that's how we're going to end with our last presenter here.
• 1:09
  Help me welcome the the wonderful talk about.
• 1:11
  Hurdle madness from all levels. So Z, let's go baby.
• 1:15
  All right, how you guys doing? So first thing first, we will
• 1:21
  not get through this whole PowerPoint.
• 1:22
  I promise you, you guys, I'll e-mail it out and make sure you
• 1:24
  get it. It's not going to happen When
• 1:27
  low texting was like, hey, you want to be in the clinic?
• 1:28
  I said sure. I sat down.
• 1:31
  I sat down that night and put this thing together and it was
• 1:34
  long hold to short hold. And I was like, this is over an
• 1:38
  hour long, let's change this. And so over the next couple
• 1:41
  weeks I change it and change it. I was up to like 1:00 AM
• 1:44
  changing them again. And then my wife made me put a
• 1:47
  nice script together so I can actually get through stuff.
• 1:49
  It's not going to happen. So I'll get as much as I can.
• 1:52
  We're going to talk about short huddle.
• 1:56
  I'm a really big into coaching education, but when I got into
• 2:02
  coaching education 16 years ago, I would go to everything and pay
• 2:05
  for everything. Then I would leave with all this
• 2:08
  knowledge, but no way to how to actually input that knowledge or
• 2:12
  like use it. And so I'll say over the last,
• 2:15
  since COVID, I started really getting into more education, but
• 2:19
  understanding the what, the why and the how of that.
• 2:22
  So that's what this is going to be about today.
• 2:24
  It's going to be, yes, we're going to talk about hurdles.
• 2:26
  Yes, we're going to talk about why we hurdle, why the the thing
• 2:30
  that you do to get your hurdle ready to go.
• 2:31
  My whole point is when you get done with this, you're able to
• 2:34
  take what I put in here and actually input it on the track
• 2:37
  with kids. And so first is this is just
• 2:40
  people that have impacted this journey of mine from coaching
• 2:44
  culture that I've either been to their clinics or I call on the
• 2:47
  phone. A couple of them I probably
• 2:49
  called too much. Justin Wicker, if you really
• 2:52
  want to get technical about hurdle splits, things like that,
• 2:56
  put him on Twitter or on Instagram.
• 2:59
  He has a program that is amazing for as far as total setup.
• 3:05
  And if you don't like math, like I don't like math, he's a good
• 3:07
  person to talk to. But these are the people that
• 3:10
  have inspired me to do what I do.
• 3:13
  And these are just a couple books that if you do not have
• 3:18
  this book and you coach hurdles or sprinters, you should
• 3:20
  probably buy it. Ralph Mann passed away a couple
• 3:23
  months ago, but his book has really just kind of changed my
• 3:27
  thought for us on how I set up sprinting workouts and how I set
• 3:31
  up hodling. He was the bio mechanist for USA
• 3:36
  Track and Field for 30 years and so everything he does is
• 3:40
  data-driven, which is where I get my data-driven approach
• 3:43
  from. So why of Hodling?
• 3:48
  Hurdling is rhythm, power and precision.
• 3:50
  Most technical Sprint. I think it's the most technical
• 3:53
  event in track and field. I don't think there's another
• 3:56
  event where you have to run full speed and navigate 10 obstacles
• 4:01
  while still running full speed and staying on your feet.
• 4:04
  So, you know, for me what separates a good program or a
• 4:09
  good, I say good program because when I was a high school coach,
• 4:13
  we had short hurdlers, we had long hoes, and as a college
• 4:17
  coach we have short hoes and we have long coats.
• 4:18
  I think I probably coached one of the better dual hurdlers in
• 4:21
  the country the last three years.
• 4:22
  Over at Olivet we have a young baby who ran 55, nine in the 400
• 4:27
  hurdles and 13O2 in the 100 hurdles, and that was some small
• 4:33
  NAI school. Speaking of NAI school, what's
• 4:34
  she got? My young lady said if you look
• 4:37
  at somebody's roster and they got a lot of kids in that event
• 4:39
  group that school not recruiting it.
• 4:40
  I'm telling you now, Olivette Nazarene, I have 7400 meter,
• 4:43
  7400 meter runners on the men's side and 9 huddlers.
• 4:47
  We going to keep recruiting them because there is no limit to how
• 4:50
  many can actually go to Nashville for us.
• 4:52
  So you hit a stand up, you go. So we're going to always keep a
• 4:54
  house full. It is what it is.
• 4:57
  So there's room for everybody. What defines an elite huddler?
• 5:03
  Speed first, please, please, please, please high school
• 5:05
  coaches stop taking that failed sprinter and say hey, let's go
• 5:10
  hurdle 9 * / 10. It never works because you have
• 5:16
  to be able to Sprint and you have to be able to generate
• 5:19
  power from hurdle one through 10.
• 5:23
  I'm going to go on a tangent, which is why we're never going
• 5:26
  to get through this whole thing. Force posture.
• 5:30
  Well, force, rhythm and posture are the three things again.
• 5:34
  Ralph Mann said the best fast hurdlers win races.
• 5:37
  Not necessarily the best technician.
• 5:39
  I am not the best person at teaching, like making your
• 5:44
  technique perfect, But when I I can assure you, when you get
• 5:48
  over hurdles, you are going to run fast.
• 5:50
  Because it's like my college group, my Hurtlers just started
• 5:54
  hurdling 3 weeks ago. We started training in
• 5:57
  September. They've been with the sprinters
• 5:59
  the entire time. We must improve your flight 30.
• 6:03
  We must improve your top end speed before I put you over
• 6:06
  hurdles because I know if I can put you over hurdle and you can
• 6:10
  get to hurdle one for our women in two point 2.5 O 2.49 to the
• 6:16
  first hurdle, we're going to run fast on.
• 6:19
  On the other hand, if we can continue to teach positive
• 6:22
  rhythm and things like that. And so that's my goal.
• 6:25
  For me, speed is going to be the number one predictor of how
• 6:28
  we're going to do in the hurdle race.
• 6:30
  Again, I coach at the NAIA level.
• 6:32
  I get hurdles of all levels. I have three young ladies that
• 6:35
  will talk to to 9 step to hold a one and four step in the race.
• 6:42
  Neither one of those young ladies will hurdle a race this
• 6:45
  year until they get to 8 and three.
• 6:46
  They know. They knew that when we was
• 6:48
  recruiting them. They've known that all fall.
• 6:51
  One just had a breakthrough. Yes, this morning, in fact, she
• 6:53
  finally got 833. They should go back to form.
• 6:57
  But it's a rhythm thing. You got to teach the rhythm.
• 6:59
  They have to understand that rhythm and then they have to get
• 7:01
  stronger. But again, I coach through coach
• 7:06
  through threats and force. We're going to do the thing 3-4
• 7:10
  times and after that, everything after that, push ups on the
• 7:13
  line. You want a four step?
• 7:15
  OK, it's going to cost you 25 push ups every time you 4 step.
• 7:18
  Because most of the time it's a fear thing.
• 7:20
  It's not a technical thing or it's comfortable.
• 7:23
  I do not want you being comfortable to learn the three
• 7:25
  stuff because it's not supposed to be comfortable.
• 7:28
  But how do we get there, right? How do we get them from those
• 7:31
  things? Again, we're going to kind of
• 7:33
  skip them out again. First total, you want to you
• 7:35
  want you want to be a great accelerator out of the block.
• 7:38
  You want to get your first three steps are going to be similar to
• 7:42
  your race plan of the 100 meter dash.
• 7:46
  You're getting out, you're aggressive.
• 7:47
  We're not trying to be short and choppy.
• 7:49
  We're trying to be big, aggressive, cover ground.
• 7:53
  Step 4. My eyes are up.
• 7:55
  I'm trying to find the hurdle. I coach a lot of hurdlers that
• 7:59
  like to keep their head down because they think they run in
• 8:02
  100. My own daughter, she's 13.
• 8:04
  She's a thirteen 7800 meter hurdle over the 30 hurdles at
• 8:11
  the Junior Olympics. She got there and she got no,
• 8:12
  but she kept her head down till step 7.
• 8:16
  She picked her head up and forgot where she was at because
• 8:19
  there was a hurdle right here. Luckily, she's been taught to
• 8:23
  steer and correct. Didn't run a great time, but she
• 8:25
  didn't fall on her face. And then when she got to the
• 8:28
  finish line, the first thing she said was I kept my head down.
• 8:30
  Yeah, I know we talked about this.
• 8:32
  Let's not do that again, but fast to hold the one fast rhythm
• 8:37
  in between three-step rhythm. Think about it as a three count
• 8:40
  beat. A lot of athletes like to hear
• 8:43
  that so you can clap it out. We play I, I didn't put it in
• 8:48
  here, but we play a video that I found on YouTube.
• 8:51
  That's just a three count. This is a three count beat.
• 8:53
  We play that in practice. My athletes hear that when
• 8:58
  they're hurtling, they get sick of it and I told them until the
• 9:02
  entire group is 3 stepping on this beat, we're going to keep
• 9:04
  it playing. So I have two hurdles. 2 of my
• 9:07
  seniors, they were headphones doing that part of practice
• 9:10
  because they are tired of hearing that beat because they
• 9:13
  can do it in their sleep and I'm OK with that.
• 9:16
  It doesn't bother me. But I always tell them also if
• 9:18
  your headphones fall off while you're hurdling, you'll be push
• 9:20
  ups. So they take that, they take
• 9:22
  that chance and they do it fast off the last hurdle.
• 9:27
  This cost me a national championship two years ago.
• 9:30
  Hannah and Koviak came off with the last hurdle after running a
• 9:34
  brilliant second-half of one point O, one point O, one point
• 9:39
  O split to her last three hurdles.
• 9:41
  She came off the last hurdle and jogged through the line and got
• 9:44
  nipped for a national title last.
• 9:48
  First time and last time she's ever done that in the race.
• 9:50
  But we have to run off that last hurdle again.
• 9:53
  We're talking about speed is king.
• 9:56
  If you have the speed, you can use the speed.
• 9:58
  You cannot make up speed if you don't have it.
• 10:01
  So we we have to teach them as spinners, hurdle drills that we
• 10:06
  use. I am not a big drill person.
• 10:08
  What you're going to see is exactly what we use and that is
• 10:11
  all we do. I don't, I don't believe
• 10:14
  drilling makes you a better hurdler.
• 10:17
  I think drilling makes you a great driller because you can't
• 10:20
  take it from the drill to the track.
• 10:22
  What is the point of it? So we do enough to get them
• 10:25
  warmed up. I set my iPad up on a tripod and
• 10:30
  we hurdle and we coach in real time and we talk about
• 10:33
  adjustments in real time and we hurdle.
• 10:35
  We we also only hurdle twice a week.
• 10:37
  We hurdle on Tuesdays and Thursdays.
• 10:41
  One day is an acceleration day, other day is a speed endurance
• 10:44
  day or hurdle endurance day. Everything else is acceleration,
• 10:48
  Max velocity, speed endurance. And if you are a long hurdler,
• 10:52
  then you're with the 400 group once during the fall, twice a
• 10:56
  week. Once we get into January, you do
• 10:59
  the long hurdlers once a week up until in the February beginning
• 11:03
  of March. And then you'll start picking
• 11:05
  back up with more for stuff for the 400 hurdles.
• 11:07
  But I'm going to hopefully play some videos.
• 11:10
  So this young lady right here, she is not the best jeweler we
• 11:16
  have, but she's also a 13, fourteen, 1400 meter hurdle
• 11:23
  going to her single year. But I put this PowerPoint
• 11:26
  together and I didn't have videos because I don't know
• 11:29
  where my other tablets at with videos on it.
• 11:31
  So we filmed all these in practice the other day.
• 11:34
  So she was the only one that was still standing after the workout
• 11:39
  they had that day. So she's doing drills now.
• 11:42
  The question is, how do I get this thing going?
• 11:44
  Stop. Oh, there we go.
• 11:45
  Hey, so this is just going to be your typical wall drill.
• 11:50
  And the thing of it is she's just cutting her steps, a quick
• 11:52
  step rising for the wall. She should be leaning more.
• 11:57
  I can get it to pause, pause it right as she hit the wall for
• 12:02
  me. Yep, right here, if we can get
• 12:06
  it right here. So she's too close until the
• 12:10
  hurdle, first of all. So even when we drill, we do not
• 12:14
  drill back. This is a bad drill.
• 12:16
  And I told her that after we filmed it.
• 12:17
  This is a bad drill. She should be more so back here
• 12:21
  because I take off 1 is 2 meters.
• 12:23
  So when we drill this drill, I want her about a meter away from
• 12:26
  the huddle. So when she hits the wall, she's
• 12:28
  leaning into the wall better and she's getting that proper angle.
• 12:31
  And I'll show you that angle as we get to these other videos.
• 12:36
  What happened? No, this is so this is the same
• 12:39
  1. So this is the same drill.
• 12:40
  It's it's the same way she's stepping football.
• 12:45
  So did you talk about here? So I'm fine here.
• 12:48
  I don't really, I honestly don't care about where the foot lands
• 12:51
  on the wall. I'm I'm more so worried about
• 12:53
  this should be straight. So, so this should be a straight
• 12:56
  line all the way through her shoulder.
• 12:57
  And the reason she can't do it because she's too close to the
• 13:00
  wall. If she was farther back, she'd
• 13:02
  be more at a 45° angle and she'd be more attacking right now
• 13:05
  she's attacking with her foot. So matter of fact, we're going
• 13:07
  to change this because it's the same.
• 13:15
  It's the same Rep. It's the same Rep.
• 13:26
  No, the whole drill is back. She's too close regardless,
• 13:28
  She's too close. If her feet is inside of this
• 13:31
  pole she's too close. This is a little bit better she
• 13:34
  should she should be back probably about right here
• 13:36
  because again when you hit that wall, you want to be in that
• 13:38
  same angle that you would be in as you're going over the hurdle.
• 13:41
  So you want to be more at a 45° angle with your knee and with
• 13:45
  your hips yes Sir what happened yes well it's a athlete
• 13:55
  preference. I don't care.
• 13:56
  I personally don't care. I facility don't like us on the
• 13:59
  wall at all. But as you can see, I, I got we,
• 14:03
  we, we got to get practicing. Next one is going to be your,
• 14:07
  your standard trail leg drill. I mean, you're just starting at
• 14:13
  the bottom of the hurdle and she's going to pull that trail
• 14:14
  leg all the way up, all the way off.
• 14:17
  We I like to have them do it really slow to feel the movement
• 14:20
  of it. A lot of time they try to speed
• 14:23
  through it, but we do 2 sets of ten of these on both sides.
• 14:26
  Again, I coach a lot of combo hurdles, so we hurdle on both
• 14:29
  sides. So we go there.
• 14:32
  It's a really simple drill. I like to keep them up on the
• 14:35
  ball of their feet and just pull that all the way through, whip
• 14:39
  that foot off the very edge of the hurdle and then stop it.
• 14:41
  She could come a little bit more off of that, but she is not
• 14:45
  moving as much. How do I, OK, can you just
• 14:47
  control this from how do I? I'm going to go to the next one?
• 14:49
  Yeah, because I want to get through these drills for people.
• 14:53
  You got to go to the next one. There we go and this is hurdle,
• 14:57
  this is going to be this is going to be trail leg circles
• 15:01
  again on this drill. Foot should be tight to the butt
• 15:05
  and you're just circling around just going her her lead leg
• 15:08
  honestly should be even with the hurdle.
• 15:13
  You never want to have your lead leg that far back because your
• 15:16
  lead leg is never going to be behind you as you're hurdling.
• 15:18
  So you either want to be even with that hurdle or slightly in
• 15:21
  front. And so, but again, the whole
• 15:24
  point of that is just opening up the hips, opening up the hips,
• 15:27
  loosen up the hips. Again, we're going to get way
• 15:29
  more technical as we get into, OK, here we go.
• 15:35
  This is going to be this is the lead leg drill.
• 15:38
  We do this drill walking and running.
• 15:42
  This is sophomore Olivia. She ran last year.
• 15:47
  She came in as a she came in last year as a freshman.
• 15:50
  She went 16 O 2IN high school. Last year she ran 1491, but
• 15:56
  again, it started because she also ran 13.
• 15:59
  Here we go. It's just lead leg over the top
• 16:02
  and we would just want to go straight up with the knee and
• 16:04
  tack right back down under the ground.
• 16:05
  Again, mimicing what we're trying to do as we're going, but
• 16:08
  also really just getting loose. Again, These aren't.
• 16:15
  And so we do that job both walking early where they'll just
• 16:18
  walk and do it and then we progress to them moving faster.
• 16:26
  That right there, I give it to the athletes.
• 16:28
  For me with my feet, it's, it's, it's normally five of my steps,
• 16:33
  but my tiny feet, young ladies, it's probably like 6 or seven of
• 16:35
  those steps. This is lead leg.
• 16:38
  So we're doing it. Like that you stepping over
• 16:43
  instead of a. Kick out, you don't want to kick
• 16:45
  out and I'll show you why in a minute.
• 16:46
  I, I, I'll show you why you don't want to kick out in a
• 16:48
  minute. What do you see next?
• 16:53
  I'm pushing that. It's not working.
• 16:55
  No, I want to go to the other side.
• 16:57
  Go to the other side. I don't think there we go.
• 17:00
  OK, here. So this is Trellack here.
• 17:02
  This is Trellack. It's going to look similar
• 17:04
  again. We're just trying to get over
• 17:06
  the top of the hurdle and get everything down because when we
• 17:09
  come to the top of the hurdle we want to hit the ground the same
• 17:12
  way. OK, so when you coming, I told
• 17:16
  you we're not going to get through it because I can't hold
• 17:18
  that. I hate something when you come
• 17:20
  over the top of the hurdle. When you come off a hurdle, you
• 17:22
  want to hear that off the ground and so you can't do that.
• 17:26
  If I'm hurdling, then I just drank a strolling right?
• 17:29
  So we don't train that rhythm even though when you hurdle, so
• 17:34
  that comes through flat and I come through right here.
• 17:36
  We're trying to get you in the mindset of hearing that pop off
• 17:39
  the ground, right. And so that's what this drill
• 17:41
  does. Olivia does a pretty good job
• 17:43
  here of it. She's not using her arms as much
• 17:48
  as I would like her to use her arms.
• 17:50
  Again, we try to drill those things to where we are using our
• 17:54
  arms as well. I don't think your clicker likes
• 17:58
  me. Have I got to point it somewhere
• 17:59
  here? It doesn't like me.
• 18:01
  I think it is. Can we go to the next to the
• 18:03
  next slide? It doesn't like me.
• 18:04
  I don't know. I didn't do it, coach.
• 18:06
  Coach broke it. I did.
• 18:08
  I did drop it. Didn't.
• 18:09
  That's because it got videos. In this.
• 18:19
  Thing Yeah, OK, here we go. Now this is the drill we're
• 18:22
  talking about when we talk about I want to hear the over the
• 18:24
  hurdle and so again, start the leg over.
• 18:29
  Here's the thing, if you have a kid that has bad coordination,
• 18:32
  don't do this. You know I will not be
• 18:35
  responsible for your kid getting hurt.
• 18:38
  But foot over the top. You're pushing off of the the
• 18:42
  base leg. You have to push through the
• 18:43
  hill. Push up together and both feet
• 18:46
  should come over at the same time.
• 18:47
  Cycle over the top and off the ground.
• 18:50
  We can go to the next one for me please.
• 18:53
  Yep. The trail leg is on the side of
• 18:57
  the hurdle, The lead leg is on the outside of the hurdle to
• 19:00
  bring it over. Yes.
• 19:02
  So you start with lead leg on top of the hurdle and off the
• 19:06
  the other leg you're pushing up. The goal is to get up, cycle
• 19:09
  through, hit the ground like that.
• 19:13
  Quicker you go with that, the better they're going to get a
• 19:15
  chance to understand how we are talking about snapping down off
• 19:17
  the hurdle because you got to get up and snap down with this
• 19:20
  leg also getting this one over and so that drill and then this
• 19:24
  is our last drill. This is one of the last drills
• 19:26
  that we do, which is just a one step drill over top.
• 19:28
  This is why I said you don't want to kick out because she's
• 19:31
  going one step. You start kicking out a one step
• 19:34
  drill, you're going to probably land under a hurdle.
• 19:36
  It's not going to feel good. She knows that because right
• 19:38
  before this video, the right before this one, she went down
• 19:43
  at hurdle too and she knows better, but she hit hurdle, she
• 19:48
  kicked out, she hit hurdle 2 and she went under hurdle 3 and I
• 19:51
  was like, are you OK? She was like cool.
• 19:53
  She said yeah. I said OK, well let's finish
• 19:54
  shooting the video please. We need video.
• 19:56
  So she did we can go to the next one now.
• 20:00
  We talked about speed. My hurdlers remember we only
• 20:03
  hurdle twice a week, but my hurdlers Monday through Friday,
• 20:08
  they do this. We put the eight step pattern
• 20:10
  out, which I can give you guys that as well.
• 20:11
  We use a generic eight step pattern.
• 20:13
  Hannah had a different one because she's a little bit
• 20:15
  faster. Kayla has a different because
• 20:16
  she's a little bit faster, but. We use a generic eight step
• 20:19
  pattern. We put this out on the track
• 20:21
  every day after they get down, warming up, the holders put
• 20:25
  their spikes on. I don't care what we got going
• 20:26
  on that day. They put their spikes on and
• 20:28
  they run this pattern. You can push through from the
• 20:30
  coach. This one's going to be this
• 20:31
  might, this should be force. It might be slow motion though.
• 20:34
  Goal is we're trying to get their hips to all the comb.
• 20:38
  She's going to be slightly behind, then slightly in front
• 20:40
  of them. But the goal is this is your
• 20:44
  eight step pattern. By the time she gets here, we'll
• 20:47
  take it off. She's actually about to hurdle
• 20:48
  this one because the hurdle's up.
• 20:50
  So you you skip one. Yeah, it was, I don't know.
• 20:54
  So, so this is so this is this is going to be slow motion, but
• 20:57
  you're going to watch. This is fine.
• 20:58
  We can watch her take off here and I can come back and talk
• 21:01
  about it. She should have been in a better
• 21:04
  starting position. But again, that's Kayla and
• 21:05
  Kayla don't always listen. But can you rewind it for me and
• 21:11
  just pause it? But when she get to step 8
• 21:14
  again, we're going to jump around a little bit, pause it,
• 21:17
  right? OK, so she pushed through for
• 21:20
  eight steps. She's in a really good hurdle
• 21:22
  position. Reason why she's nice and tall.
• 21:25
  Her hips are up. She can project.
• 21:29
  If she was in a, if she was reaching, she would be at this
• 21:32
  position at 8. And so now for me to hurdle, I
• 21:35
  have to force all this forward before I can hurdle.
• 21:38
  Now she's stepping down, she can go over the hurdle, right?
• 21:43
  Here's where it gets tricky. If you have a person that long
• 21:46
  jumps and hurdle, they have a tendency they want to do that
• 21:49
  and then go up again. Remember I said I coach out of
• 21:53
  fear and threats. So if you do that with me and if
• 21:58
  you're going to long jump, it's push ups.
• 22:01
  You will be surprised how push ups solve a lot of problems
• 22:05
  because they don't like doing push ups.
• 22:06
  And so I tell them all the time, either we're going to look good
• 22:08
  in our uniform or we going to be technically sounding better
• 22:13
  because you don't do push ups if you do it all, especially after
• 22:16
  we've talked about it and try to fix it over and over, right?
• 22:18
  Because for me, push up thing to work for them.
• 22:20
  I don't know why. But again, can you go back and
• 22:23
  pause for me? Can we?
• 22:24
  You might have been, I should have kept it on my tablet.
• 22:26
  You might not be able to do it if you can drag it over for me
• 22:29
  since we have this video up and I can talk about it before we
• 22:32
  move on. Hey gang, Mike Cunningham here.
• 22:35
  Hey, I hope you enjoyed this episode of the Guild 1918
• 22:39
  Project series. It's really my mission, my
• 22:42
  passion to bring you massive amounts of value and I hope this
• 22:46
  one hit the mark. The Gilt 1918 Project is really
• 22:50
  dependent on you if for you to build your own episode, to hear
• 22:54
  your voice, to have your voice heard you have something to say
• 22:58
  and teach other coaches out there.
• 22:59
  So please get a hold of me, e-mail, text message, Twitter,
• 23:04
  smoke signals, get a hold of me and let's help create your
• 23:08
  episode of the Guild 1918 Project.
• 23:10
  Hope you enjoy today, they will see you tomorrow.