Latest / The Gill Athletics Track and Field Connections Podcast / #75: Gill1918 Project Presents Boo Schexnayder “Plyometric Training Part 2” at the Illinois Top Times Speed Lab

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#75: Gill1918 Project Presents Boo Schexnayder “Plyometric Training Part 2” at the Illinois Top Times Speed Lab · The Gill Athletics Track and Field Connections Podcast

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Hey Yank, pumped for this. Here we go.
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Back in August, Randy Anderson of the Illinois Top Time Speed
0:06
Lad hosted A1 day track clinic featuring two of my favorite
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people in the entire world, Boushek Snyder and Vince
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Anderson. He was gracious enough to allow
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us to record those presentations for right here on the Gil 1918
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Project. So for the next six weeks, every
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Wednesday and Thursday Part 1 and Part 2, we're going to give
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you all those presentations from Boushek Snyder talking about
0:27
hamstrings to Vince Anderson talking about Hurdle.
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Now, these were video in person type of presentation, so you're
0:33
going to miss a little bit of not seeing the actual
0:35
presentation. However, tons of value here with
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Boo and Vince every single week for six weeks in a row,
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Wednesday and Thursday, Part 1, Part 2, Vince Anderson, Booshex
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Nader, make sure you're listening, make sure you're
0:47
sharing this. And again, shout out to coaches
0:49
like Randy Anderson, who is providing value in coaching
0:52
education to coaches around the country.
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Thanks again, Randy, we appreciate you.
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Enjoy today's episode. Welcome to the Gill 1918
1:00
Project, a podcast series by coaches for coaches powered by
1:04
Gill Athletics. Think of this as the Ted Talks
1:06
of track and field coaching. Short, insightful, and packed
1:09
with valuable strategies to help you grow as a coach.
1:12
We'll bring in the once a year track clinic straight to your
1:14
ears daily. Interested in creating your own
1:17
episode? Everyone's welcome to
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participate. Check out the show notes below
1:20
For more information. Now let's get into today's
1:23
topic. Our next category, Hurdle hops.
1:32
All right, these are your basic hurdle rebounds that we normally
1:36
do when we think of hurdle hops. This is a simpler form of hurdle
1:41
hop, like a remedial form. Look at this, OK, it's freeze,
1:49
bounce, bounce, bounce, big bounce, freeze, bounce, bounce,
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bounce, big bounce, freeze. And then this next one, big
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bounce, little bounce, freeze, big bounce, little bounce,
2:02
freeze. I like those last two variations
2:08
because they're really good to sharpen up starts, starts.
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If you think about a start, you start in a totally Sprint start,
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you start in a totally static position and then suddenly
2:19
you're in a dynamic environment. This teaches them to kind of
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switch back and forth between static situations and dynamic
2:26
situations more fluidly and more effectively.
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Like when I was doing like NFL combine stuff, getting those
2:32
guys ready for NFL combine, like this is stuff that I would use
2:35
with them to kind of sharpen up their starch right before they
2:38
would take off for Indianapolis. So, so hurdle hops in short.
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Now let's talk a little bit about why.
2:45
All right, every plyometric has a purpose.
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This one has a mult 2 purposes. 1 is, again, vertical force
2:51
application. All right?
2:53
You know, hurdle hops have that unique contact time, right?
2:56
They're the most responsive thing that we probably do in the
3:00
plyometric world. So if you stop and think about
3:02
sprinting where you want your sprinters off the ground really
3:05
quick, well, here's the plyometric exercise that really
3:08
mimics that, that really develops that quality.
3:11
The other nice thing about plyometrics, then hurdle Pop
3:15
says plyometrics is that the athletes control their own
3:18
intensity. There's what we call a governor
3:21
effect. So if I have an athlete and I've
3:23
got hurdles set up and they're going to do hurdle hops, if that
3:26
athlete feels great and they're 100% healthy, they can boom each
3:30
hurdle, right? But if they're a little tired or
3:32
not feeling that good, they can kind of skim the hurdles.
3:35
They control their own density. If I take an athlete and put
3:38
them on a pile box and they fall off, they have to take that hit.
3:42
Whereas in and hurdle hops, they have control to some extent.
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So when there's a situation where an athlete might be a
3:49
little tired or a little fatigued, or they ran a meet on
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Saturday and I don't know if they're fully recovered just
3:55
yet, hurdle hops are a safer option than a lot of other
3:58
things that you could do. All right, so, so when I do
4:02
hurdle hops, I don't do many of them.
4:04
These are the exercises that you just saw.
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And again, the most hurdles I've ever used are 6.
4:09
My preference in most cases is 4.
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We only do 4 hurdles and I'm normally working from again.
4:16
I personally am normally working in the neighborhood of about 30
4:20
contacts or so. The most you should probably
4:23
ever do maybe is about 60. My favorite hurdle hop workout
4:28
is 8 * 4 hurdles. Short and sweet.
4:33
One last thing is the hurdle height.
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I'm not a big like get the hurdles up high person.
4:39
All right. What'll happen is if the hurdles
4:41
get too high, the app, they get apprehensive.
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And what'll happen is not only do you have the fear factor, but
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they'll also, they'll start getting so panicky that they
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won't complete the push off of the ground.
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They'll actually pick their knees up early in order to get
4:57
their feet over the hurdle and they're not pushing off the
5:00
ground as well as they should. And that's not a good thing.
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So what I do is I tend to keep the hurdles conservative.
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A lot of it is done over, you know, wicked style hurdles or
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things of that nature or lower hurdles.
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And if I wanted to jump higher, I just scream at him.
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No, I'm serious. Like, I would rather, like, have
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the hurdles low. And I'm there saying get up, get
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up, get up, get up as opposed to having super high hurdles and
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that nature. All right.
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Nothing good comes out of it. Yes, Sir.
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Do you find that as athletes are able to drop the higher?
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Well, yeah, of course, yeah. Do you try to train the two
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together then? No, not really.
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They come at different times of the year. 1 precedes the other.
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I'm going to get into long term programming here in just a
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second. OK, All right.
5:54
And my last category here, Dev jumps.
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When you take an athlete and you put them on a box or an elevated
6:03
surface and they fall, gravity has more time to act upon them.
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So when they hit the ground, there is a greater level of
6:11
impact there. By the way, this guy's a great
6:15
athlete and these boxes are a joke to him.
6:17
But, but, but we'll talk about box site here in just a second.
6:21
The first thing to take from this is look at these exercises.
6:24
Are they complicated or are they simple?
6:27
They're simple, right? They're simple.
6:29
Remember, you can be fancy or you can be intense.
6:33
You can't be both. So here, if we want to be
6:36
intense, we have to be simple. We got to be simple in these
6:40
regards, OK? Every plyometric has a purpose,
6:44
and the purpose of these jumps is very simple intensity.
6:49
When you decide to do def jumps, you're saying I've done a good
6:52
job with my athletes, they're prepared for something more
6:54
intense, so I'm going to give them something more intense.
6:57
That's what these are ultimately all about, OK?
7:00
So this is not the stuff you do with your 9th graders on the
7:02
first day of practice, right? This is stuff that you kind of
7:06
build into eventually over the course of time.
7:08
OK, Right. So advanced trend development is
7:12
what this is really all about, OK.
7:14
As I said, you got to keep it simple.
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If it's all about intensity, then it has to be simple
7:19
exercises. When you watch Brian do those
7:21
jumps, he wasn't rushing, right? I wasn't hollering at him to get
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going or whatever. Like he took a little bit of
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time on top of each box and whatever.
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The only thing that's really important is that fraction of a
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second when you're on the ground.
7:35
Everything else, it's not a big deal.
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OK. Ultimately.
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Now, one key thing about this is that the heights of the boxes
7:43
need to be individualized. OK.
7:45
All right. Oh, by the way, quick.
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Let me knock this out quick. At the end, you saw a single leg
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that that's the most intense form of plyometric you can
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possibly do. I just promise you that nobody
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in this room is coaching somebody who needs that.
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I'm serious. You just you just don't.
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I have some athletes that progress to the where the Plio
8:09
boxes are like this high. And what I'll eventually do with
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them is I will drop them down to low boxes and we'll start going
8:16
single leg just because I don't have any higher boxes.
8:19
And but but these are people that are like 2627 years old who
8:23
have medals in their closet. OK, all right, now box heights.
8:27
Here's my question for you. All right, when if I take a
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pretty decent athlete and I'll have him working on 12 inch
8:35
boxes or 18 inch boxes, that's no big deal.
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You can do that all day. It's perfectly safe.
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What height of box becomes a challenge or what height of box
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do we need to start worrying a little bit higher, a higher
8:52
height than they can actually jump?
8:54
That's exactly correct. Here's my point all right, let's
8:58
assume that we'd coaching a good talented young lady and her
9:02
vertical jump is 24 inches. If I put her on a 12 inch box
9:06
and she bounces on and off that thing, it's no big deal to her.
9:09
If I put her on an 18 inch box, it's not a big deal.
9:12
But if I remember her vertical jump is 24.
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If I put her on a 30 inch box when now when she hits that
9:19
ground, she's going to experience a level of shock that
9:22
she could not produce herself. That's when we start to get
9:27
careful. So ultimately, if we're looking
9:30
at true def jumping and challenging athletes, that's the
9:34
threshold that we kind of have to be concerned with is that
9:37
vertical jump height, whatever their vertical jump is.
9:39
And your athletes have different vertical jump capabilities.
9:43
So that means if you're going to do this stuff, you have to
9:45
individualize to some extent. OK, this, these are the
9:50
exercises that you just saw, but more importantly, let me show
9:54
you this. This is a series that I
9:57
typically do when I want to use box jumps.
9:59
It's very simple. All right, notice the first
10:02
exercise, fall off of the box and then bounce into a standing
10:05
long jump. Second exercise, fall off the
10:08
box, hop over a hurdle. So we do drop to horizontal and
10:12
we do drop to vertical. All right, the next exercise is
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we go box to box, box, the standing long jump.
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The last exercise is box to box, box to hurdle hop.
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All right, That's the series that I typically do now the
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first time I do this series with athletes, all right, what I do
10:32
is those two boxes, the low box is a foot below their vertical
10:38
jump ability. The high box is 6 inches below
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their vertical jump capability. And we go through this routine
10:45
and I teach it to them, all right.
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Then after they've learned it, typically it only takes a
10:50
practice. The next time the high box is at
10:54
their vertical jump, the low box is 6 inches below their vertical
10:59
jump, and then we will go to work on that.
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And then they have to do it three times well before I'll
11:07
allow them to go to higher boxes.
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And I always incrementally increase by three inches.
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All right, They don't really make boxes in three inch
11:16
increments. Y'all have some Mike, Y'all do
11:21
there you go buy the Gill ones all right, but my point is, is
11:24
that if you don't have the three inch increments, the big do they
11:28
even make big fat phone books anymore?
11:31
Well, that's what I use is big fat phone books right, But
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here's my point is that notice here we start with the low box,
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all right and then we go low to high.
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I always go low to high because the low kind of stimulates you
11:44
in preparation for the high box. OK, Now, if you do the math
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here, if I do each one of these five times, there's 30 total
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contacts here, 30 total contacts, and off of the highest
11:58
box there's 10 contacts. So that's not much.
12:02
It's not about quantity, it's about the intensity or the
12:06
quality of the work in that scenario.
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OK, Now I do this with everybody.
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Everybody. Nobody ever gets hurt.
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I even do it with young kids, but remember I am
12:18
individualizing the boxes. Young kids have low vertical
12:22
jumps, therefore I'm individualizing it to the level
12:25
where they're at at that particular time.
12:27
So if you ever come out to my track and we're doing this,
12:29
you're not going to see one set of boxes.
12:31
You're probably going to see three sets of boxes.
12:33
And different athletes are on different levels of boxes
12:36
depending upon what they need to do.
12:40
We OK here? Yeah.
12:41
So that's ultimately the key thing here is just understanding
12:44
the need to individualize. OK All right, hell, I make ACL
12:48
patients do this, but the lowest, the high box might be 6
12:52
inches. Again, it's all about those
12:55
types of decisions. OK.
12:57
And I think I said all of this stuff already.
13:00
OK All right, so that's it. That's all I got for
13:03
plyometrics. The only other thing that I
13:05
might do every once in a while with very high level athletes is
13:08
long bounding, like bounding 2030.
13:12
But honestly, at the high school level, I don't like it.
13:15
I don't even do it much with collegians, to be honest with
13:18
you. It's way tougher than you think.
13:20
And it's an extremely complicated skill from a, from a
13:23
coordination standpoint as well. We do that way too often with
13:27
kids and at the high school level.
13:29
I really don't like to do that stuff all right.
13:32
I like to keep the short horizontal bounds.
13:35
All right, let's talk about programming.
13:36
All right, you got your building blocks.
13:38
How do we organize it into a program?
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This. That'll be our next discussion
13:43
here. OK, I break all my plyometric
13:46
progressions into 3 phases. All right, Phase 123IN phase
13:51
one. All right, this is like the
13:53
first few weeks of practice, you know, could be anywhere from
13:57
three up to six weeks or so. I do three types of plyometrics.
14:01
I do the in place jumps, I do the short horizontal bounds and
14:06
I do the baby bound vertical stuff, right?
14:08
Those are the three that I do. The reason why I do these three,
14:12
the in place jumps, they provide the volume to my program.
14:17
The short horizontal bounds teach athletes about horizontal
14:20
skill. The vertical bounds teach
14:23
athletes vertical skill, the ability to push in vertical
14:26
planes. So those are the three exercises
14:28
that I use. I don't use them all in the same
14:30
day. We have days that are themed, so
14:33
if I'm doing piles 3 * a week, typically on Monday, they'll do
14:37
short horizontal bounds. On Wednesday they may do
14:41
vertical bounds. On Friday we do an in place jump
14:44
circuit. If you don't do piles 3 * a week
14:48
because you can't or because it's cold and you're on a hard
14:50
surface inside or whatever, and you only do them twice a week, I
14:54
do something like this. Let's assume your plyo days are
14:57
Monday and Thursday. On Monday I'll do the short
15:00
horizontal bounds, on Thursday I'll do the vertical stuff, then
15:04
come next Monday I'll do the in place jump circuit.
15:07
Then the next Thursday I'm back to short horizontal bound.
15:10
So I just take those three types of piles and I just rotate them
15:14
between those two sessions. OK, If my athletes start getting
15:19
shin splints, I continue to do the same stuff anyway.
15:22
I just do it less often. Am I being clear?
15:25
The biggest mistake we make in cold climates when we have hard
15:29
floors and things of that is that we give up, all right?
15:32
When shins, plants start to hit, you don't give up.
15:35
You space the workouts out further apart.
15:38
That's the answer to that particular problem.
15:40
Because then if you cut it out altogether and they come back,
15:43
then you're worse off than you were before.
15:47
So that's phase one is addressing these.
15:49
And again, depending on who they are and how long they are, it's
15:52
going to be several weeks, you know?
15:54
But if you're dealing with real young ones, it could be a year,
15:57
you know, and you just do this and you're perfectly fine.
16:00
OK, Because all three of these are fairly low in intensity.
16:03
They're all safe. Nobody's going to get hurt doing
16:06
this stuff unless you go nuts on the volumes right now.
16:09
The second phase, the second phase is when I start to
16:13
introduce the DEF jumps. And again, they're
16:16
individualized. The Bach Heights are
16:18
individualized. I never do the DEF jumps more
16:20
than once a week, Once a week at the most.
16:24
They're higher intensity. Higher intensity means that they
16:27
have to have more time in between the practices.
16:29
OK, now the other thing I'll do is I'll continue in between
16:34
those dev jump sessions to do the easier stuff.
16:37
That's what I mean when I say I'll review the short and
16:40
vertical bounds. OK, All right, so drop the
16:43
pencils. Just follow along with me for
16:44
just a second. So in the earliest state, let's
16:47
assume that you're doing 2 plyo days a week.
16:51
In the earliest stages of training, I'm rotating the short
16:55
bounds, short horizontal bounds, the vertical bounds, and the in
16:58
place jump. OK, eventually I'm going to
17:01
introduce dev jumps. So maybe now I'm doing the dev
17:05
jumps, let's say on the Thursday, the Monday, I go back
17:09
and I review the short horizontal bounds or the
17:12
vertical balance. So those things never really go
17:15
away because those are your skill drivers.
17:17
So now in phase two, I have an easy plyo day and I have an
17:22
intense plyo day. Makes sense.
17:25
And again, if kids are starting to get shin splints, what do I
17:27
do? I don't quit.
17:29
I spread them apart, right, if I can.
17:32
If I can't do twice a week and it's once a week, that's fine.
17:35
I'm still better off doing once a week than not doing them at
17:38
all. OK, That's the mistake we make
17:40
all the time is we try to back off completely or get out of it
17:44
completely when we really need to spread those workouts further
17:47
apart. OK, The third phase is normally
17:51
in season and that's when I prefer to use hurdle hops in
17:55
season. Hurdle hops are my go to because
17:57
they're quick and also athletes can control their own
18:00
intensities, as I said with the hurdle hops.
18:03
And then that would be our more intense day.
18:05
I don't do the real high intensity dev jumps in season.
18:08
OK, Now I understand that you may have a really short
18:11
preseason. If you do and you can't progress
18:13
through that, that's fine. But just remember we just don't
18:16
want to take athletes into zones they're not ready for we.
18:21
OK, All right, so this is kind of the progression and it
18:26
doesn't matter if you're like a jumper or a sprinter or hurdler
18:30
or a thrower or a football player basket of whatever.
18:35
This is kind of how I take you through plyometry phases.
18:38
Doesn't really matter. It's not sport specific.
18:40
It's not event specific. OK, here are some key principles
18:46
to remember #1 avoid fall back workouts.
18:49
This is when you get into trouble with Plios and getting
18:52
people hurt. It's like, oh man, we haven't
18:54
done, we haven't done the short bounds in a long time.
18:57
We need to do them. We haven't done them in a while.
18:59
No, you don't. You don't have to do them.
19:01
There's nothing you have to do. All right.
19:03
My point is, is that there are certain things in your
19:06
plyometric program that are going to serve a purpose at a
19:08
certain time of the year. And then when you advance beyond
19:12
that purpose, you don't need it anymore, throw it on the shelf,
19:15
you don't need it until next year.
19:17
So in place jumps, for example, their purpose was to establish
19:20
our volumes at the beginning of the year, correct?
19:23
So once my volumes are established, I don't need them
19:26
anymore. I won't see them again until
19:28
next year. That's OK.
19:30
My point is, is that some coaches will say, oh, we haven't
19:33
done in place jumps since early season.
19:35
We need to know you don't have to do them.
19:37
That's my point is don't fall into that trap.
19:39
Remember, the keyword is P, right, purposeful.
19:43
All right, using the ply metrics for the purpose for which
19:45
they're intended. It's not what are we going to
19:48
do? It's about what do I have to
19:50
accomplish? Then you decide what you're
19:52
going to do based upon that. OK, But you have to be power
19:56
output has to stay high, meaning that if they're explosive at the
20:00
beginning of the workout, and this should be, then they have
20:02
to be explosive at the end of the workout.
20:05
So if they're not explosive at the end, you've picked something
20:08
that was too hard or you pick something that was or you did
20:11
too much, one of the two. So again, they have to be
20:14
explosive at the start and the quality still has to be present
20:17
there at the end of the session. When is the best time to do
20:21
piles? It's when athletes are fresh,
20:23
right? Would you agree?
20:25
No doubt. You know, personally, me, what I
20:28
do is I train hard for three weeks and then I take an easy
20:32
week. All right, So this has been
20:35
remarkable for me as far as getting training quality and
20:39
preventing injury. So what I'll do is I pretty much
20:43
do most of my player work early in that cycle.
20:46
So we work, keep in mind we work hard 3 weeks and then the 4th
20:50
week is an easy week. When are they going to be their
20:53
freshest? In week 1, Correct, after the
20:56
rest opportunity. So I do lots of Plios in week 1,
21:00
not so many in Week 2, just a little bit in week three-week 4
21:04
I don't do any. So it's, you know, normally we
21:07
think of going up as time goes on, but Plios were better off
21:11
going down as time goes on. So if you're teaching athletes
21:14
to be bouncy, do Plios when they're at their bounciest, when
21:18
they're at their freshest in that regard.
21:20
Does that make sense? Yeah.
21:21
And by the way, that deloading is a big deal.
21:24
I don't care who you are or what sport you play or what event you
21:27
are, every 4th week in my program, you're not doing any
21:31
play OS That's that's key. Yeah.
21:34
I don't have shin splints in my program anymore.
21:36
I I do a lot of things to kind of manage that.
21:39
I don't have any shin splints in my program and that's a big part
21:42
of it. You know, in week 1, no shin
21:44
splints. Week 2, no shin splints.
21:46
Week 3. You might have a couple of
21:48
athletes that are kind of starting to feel it a little
21:50
bit, but it's not a big deal because what happens in Week 4,
21:53
that's your deload week, you see, yeah, if you're just trying
21:56
to go, go, go, go, like you can't conquer that.
21:59
You're not going to take that hill.
22:01
That's not a battle you're going to win.
22:03
And then remember, your athletes moving well, sprinting well is
22:07
largely dependent upon vertical and horizontal stuff.
22:10
All right, The balance there between those two things, they
22:13
have to have opportunities at both.
22:16
They have to have opportunities at both.
22:17
What you're going to find if you pay close attention is that most
22:21
athletes are not as good at vertical stuff as horizontal
22:25
stuff. You know, not to be
22:27
controversial, but our hip, we pretty much have this.
22:30
If you look at the bone structure of our hip, it's
22:32
pretty much the same as a horse or a dog and they're running
22:35
around on 4 legs and we're standing on 2.
22:37
You know, we're just not that good in vertical stuff.
22:40
So I've always found that you have to work a little harder on
22:43
the vertical stuff than the horizontal stuff.
22:46
But your athletes are going to move goofy.
22:48
They're going to not. They just won't accelerate well,
22:51
Sprint well if you don't address both of those.
22:54
So that's why the vertical and the horizontal skill building
22:57
become very important as well. OK, All right, questions.
23:01
Yes, Sir. I just want to point out because
23:03
some people think that they like to measure kids vertical jumping
23:13
to a box. Yeah, that's a very good point.
23:31
The vertical jump has to be a true vertical jump, not a
23:33
fantasy 1. All right, like, but it doesn't
23:37
have to be perfect. All right, I'll do this like
23:39
literally hey, just jump up as high as you can and I'll just
23:43
and and when they jump, their legs are going to be straight.
23:45
If you don't, if there's no box or anything distracting them, I
23:48
just look and see how high the hips, the feet get off the
23:50
floor. It looks like your feet got up
23:52
up by that high. There's my box, so it doesn't
23:55
have to be perfect, but it's got to be ballpark.
23:57
And by the way, those mats, some of them are not accurate, right?
24:01
They're good for testing because it's always referred to the
24:04
same. Everybody's jumping on the same
24:06
mat. So you can compare kids and keep
24:08
data, but a lot of times they tend to cheat for them a little
24:11
bit. So just make sure the vertical
24:13
jump is in the ballpark there. All right, I saw another
24:19
question. Yes, ma'am, so you might.
24:21
Been doing Monday Thursday like that first week on like the
24:26
third week. When would how would you space
24:28
out? The the third week like and you
24:31
said like. First week, second week and then
24:36
third week you said there's problems like.
24:39
When would you? Oh, then maybe I'll only do
24:41
plyometrics once that week and then I'll skip it and I'll try
24:44
to get back on the next week, you know, So I mean, there's no
24:47
hardcore formula for that other than I just know I need more
24:51
time in between these sessions. You know, when I travel up here
24:54
in cold weather climates, when coaches are having to go in
24:57
hallways and things like that to practice, that's always an
24:59
issue, you know, And the bottom line is you can do anything
25:05
inside on the hard surface that you can do outside.
25:08
And ultimately you have to train.
25:11
The adjustment always needs to be less training frequency per
25:15
SE. All right.
25:16
And again, I can't give you exactly what, but spread it out.
25:19
If it's still there, spread it out some more.
25:22
All right, I'll tell you a true story.
25:23
True story. Just to give you an idea of how
25:25
things can work. All right, one time I was, well,
25:28
I wasn't coaching her there. We had a sprinter in our program
25:31
who was doing very poorly. She was injured all the time.
25:34
You name an injury from the waist down and she had it all
25:37
right. Like, you name it, she had it
25:39
all right. At some point in time, she had
25:40
it, OK. She was like, you know, the
25:42
case, the doctors, whatever. Anyway, after her not being able
25:46
to train, they just gave her to me and said, Boo, see if you can
25:50
rehab her or whatever. So I, she was a sprinter.
25:53
So I said, look, it was Friday. I said in my office, look,
25:57
Monday be ready to Sprint. And she looked at me like I'm
25:59
crazy, like I don't think I can Sprint.
26:01
You know, well, you're a sprinter, right?
26:03
So we're going to try. So she came out on Monday, she
26:06
warmed up, didn't feel too bad. She was able to do like three
26:09
40s. That's all she could do.
26:11
After three 40s, she was trashed, hurt.
26:13
We had to stop. She wasn't ready to Sprint again
26:15
until like Saturday, but on Saturday we did like 3 Max
26:20
velocity efforts around 80 meters or something like that.
26:23
It was, it was OK. She couldn't done more than
26:25
three if it didn't matter after three she was trashed.
26:28
Then she wasn't ready to Sprint again until like maybe the next
26:31
Wednesday. But she sprinted well, she did
26:34
like maybe six 40s, you know, out of the blocks and did them
26:36
pretty good. My point is, is that we didn't
26:39
Sprint nearly as often as most coaches would want to.
26:43
But you know, after doing that for about 5 or 6 weeks, she ran
26:46
APR. So what's not important is not
26:49
how often you train, it's how well you train.
26:53
When you do train, people ask me, well, why do you sprinter?
26:56
Why didn't you lift or what? Because she's a sprinter.
26:59
If I was going to, if I was going to fail, I was going to
27:02
fail. Doing something we have to do,
27:03
not something that was optional, you see.
27:06
But that's the point I'm making and hopefully I'm not making.
27:09
But you see, what I'm getting at is that when I trained that girl
27:12
that first day, I didn't know for sure when she was going to
27:15
be ready. It took me a while to learn
27:17
that. And you're just going to have to
27:18
make that decision based upon your athletes and your program.
27:23
There was one other hand, yes. Can they do the barefoot?
27:32
I mean, would you recommend? That well, keep in mind, the
27:34
barefoot stuff I was talking about was in the sand.
27:37
All right, Now I probably wouldn't be doing a barefoot,
27:39
you know, but do remember also that your actual Plios, they
27:44
have to for power strength, they have to be a fairly firm
27:48
surface. You know, I have no coaches who
27:50
failed because they did all their Plios in the sand and
27:53
there was never any real quick reactive type of stuff going on.
27:57
So, so keep that in mind too. OK, Yes, Sir.
28:00
With the sand, could you also get the same type of effect
28:03
doing it on turf? When I do piles, the the simple
28:08
in place jumps in the sand, that's for foot mobility.
28:11
I really want those toes to be moving independently and the
28:14
ankle to be moving in three planes.
28:16
The ankle won't move in three planes very well on turf.
28:20
All right. Better than concrete, not as
28:22
good as sand. Yeah.
28:23
And in the sand jump, my one rule is if the sand gets hard
28:26
where you are, you have to move to the soft spin, soft sand.
28:30
It's all about, remember, your athletes spend all of their time
28:33
in padded shoes on flat surfaces.
28:36
And that's not how we were built to operate from an evolutionary
28:41
standpoint. You know, we want those tools
28:43
wiggling individually. We want that ankle to kind of be
28:45
rocking in all three planes better Nothing though.
28:50
Yes, Sir. Not in normal situations, but
28:58
with very high level athletes, I do a little bit of assisted and
29:02
I also do some loaded jumps, like weighted down jumps, but I
29:06
consider those more as part of my weight training program than
29:09
my plyo program. OK.
29:11
So yeah, in unique situations I do the the thing that I do with
29:16
the loaded plyos or the weighted jumps, like kids jumping with
29:19
dumbbells in their hands, you know, things of that nature.
29:22
When I'm in season and I don't want to do that heavy slow squat
29:25
stuff anymore, I'll start doing some stuff like that.
29:29
Hey gang, Mike Cunningham here. Hey, I hope you enjoyed this
29:33
episode of the Guild 1918 Project series.
29:36
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