Latest / The Gill Athletics Track and Field Connections Podcast / #74: Gill1918 Project Presents Boo Schexnayder “Plyometric Training Part 1” at the Illinois Top Times Speed Lab

Transcript

#74: Gill1918 Project Presents Boo Schexnayder “Plyometric Training Part 1” at the Illinois Top Times Speed Lab · The Gill Athletics Track and Field Connections Podcast

• 0:00
  Hey Yank, pumped for this. Here we go.
• 0:02
  Back in August, Randy Anderson of the Illinois Top Time Speed
• 0:06
  Lad hosted A1 day track clinic featuring two of my favorite
• 0:10
  people in the entire world, Boushek Snyder and Vince
• 0:12
  Anderson. He was gracious enough to allow
• 0:15
  us to record those presentations for right here on the Gil 1918
• 0:18
  Project. So for the next six weeks, every
• 0:21
  Wednesday and Thursday Part 1 and Part 2, we're going to give
• 0:24
  you all those presentations from Boushek Snyder talking about
• 0:27
  hamstrings to Vince Anderson talking about Hurdle.
• 0:30
  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
• 0:38
  Boo and Vince every single week for six weeks in a row,
• 0:42
  Wednesday and Thursday, Part 1, Part 2, Vince Anderson, Booshex
• 0:45
  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.
• 0:54
  Thanks again, Randy, we appreciate you.
• 0:56
  Enjoy today's episode. Welcome to the Gill 1918
• 1:00
  Project, a podcast series by coaches for coaches powered by
• 1:03
  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.
• 1:11
  We're bringing 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
• 1:18
  participate. Check out the show notes below
• 1:20
  For more information. Now let's get into today's topic
• 1:23
  all. Right.
• 1:25
  We're going to talk about plyometric training.
• 1:28
  OK. It was funny, Dan asked me the
• 1:31
  last night. We were talking about
• 1:32
  plyometrics and are plyometrics safe with like middle school
• 1:35
  kids and whatever. Hell, you know, when I was like
• 1:39
  8 years old, I was doing plyometrics, but we called it
• 1:42
  jump rope. We called it pick up basketball.
• 1:45
  I mean, plyometrics is just jumping, right?
• 1:47
  And young kids are built to play games and jumps or whatever.
• 1:49
  The scary part comes when we have to take the jumps and
• 1:52
  organize them into a training program for a particular
• 1:55
  purpose, like getting ready for a particular track and field
• 1:58
  event. So that's, you know, so this is
• 2:00
  really nothing to be scared of per SE, but anyhow, we're going
• 2:03
  to go ahead and get started. What I do when I look at
• 2:07
  plyometrics is I put them into categories.
• 2:10
  To me this is the single most important theme of the whole
• 2:13
  talk is that there are different categories of plyometrics or
• 2:17
  jumps and each of these has a purpose.
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  If you want to accomplish this, use the right multi jump or
• 2:25
  plyometric exercise for the purpose.
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  You get into trouble when you try to use the wrong tool for
• 2:31
  the wrong job. That's what it's ultimately all
• 2:34
  about. So This is why I break them up
• 2:36
  into categories. OK.
• 2:37
  And not to scare you, I think that most high school programs
• 2:40
  or, or even collegiate programs for that point, there are about
• 2:43
  6 things that you do, 6 different types of jumping
• 2:46
  exercises that you have available to you that are going
• 2:50
  to play a useful role in your program.
• 2:52
  That means you have to do all six.
• 2:54
  But these are the six categories that we're ultimately going to
• 2:58
  going to talk about here. All right, these and our next
• 3:01
  part of our talk is going to be looking at each one of these in
• 3:04
  details. OK, the first one is what we
• 3:07
  call lower leg conditioning. OK, lower leg conditioning,
• 3:10
  basically this is the low level stuff.
• 3:12
  So what I've done here is I've assembled a little video of each
• 3:17
  type of plyometric example exercises.
• 3:19
  If you've got an exercise you like it, it's not in my video,
• 3:22
  it doesn't make it a bad exercise.
• 3:24
  The videos are only about showing you some examples of
• 3:27
  work in that particular category, to be clear, OK, so
• 3:31
  don't think that you have to do these right.
• 3:35
  But these are real simple. Look how these are really easy
• 3:38
  ones. Look at the just simple bouncing
• 3:40
  in place, ankle bounces, the little side straddle hops, the
• 3:43
  little front straddle hops, little Bunny hops, things of
• 3:46
  that nature. You know, just real simple, easy
• 3:48
  types of exercises. These have a couple of different
• 3:52
  purposes #1 purpose is just to condition the lower leg.
• 3:56
  You know, if you think about track and field, it's a contact
• 4:00
  sport. The contact or the collisions
• 4:02
  are always between the feet and the ground.
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  So you have to prepare the lower leg.
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  A lot of this has to do with shin splint prevention and
• 4:09
  things of that nature. OK, so these simple, basic,
• 4:12
  really easy, low level types of plyometric are a particular
• 4:16
  category unto themselves. OK.
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  When I do these, what I do is I typically do them by time.
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  We'll jump for 20 or 30 seconds and whatever we worked, that's
• 4:25
  what we rest, all right? Like we'll jump 20 seconds, rest
• 4:28
  20 or jump 30 W 30 or whatever and I'll do 10 or 12 total sets.
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  By the way, these make a fantastic like rainy, snowy
• 4:36
  weather workout. Like if you're in a gym and I
• 4:39
  combine them with what I call a scramble, what I'll do is I'll
• 4:42
  have them do these. All the athletes will line up on
• 4:44
  the in line of the basketball court and they'll do a little
• 4:47
  jump exercise. At the end of that exercise,
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  I'll shout Sprint and they have to Sprint to midcourt.
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  Then they coast, decelerate, and they'll line up on the other end
• 4:56
  the gym and they'll get ready for the next set.
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  So you're mixing in those little short sprints with this and
• 5:01
  that's a really good cold weather, can't get outside type
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  of workout or whatever. I also like to do these barefoot
• 5:08
  in the sandpit and that gives your toes a chance to wiggle,
• 5:12
  that gives your ankle a chance to move around in three planes.
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  And that's important because a lot of your injuries are rooted
• 5:19
  in foot stiffness, immobility of the foot.
• 5:23
  You know, your foot has 26 bones in it.
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  Those bones are supposed to kind of move against each other a
• 5:28
  little bit. If those soft tissues of the
• 5:30
  foot get tight and those bones get jammed together, your foot
• 5:34
  loses its shock absorbing capability.
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  And the way forces are transmitted up the leg change
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  dramatically too. So a lot of your injuries like
• 5:42
  shin splints and IT band stuff and Achilles problems and things
• 5:47
  like that, a lot of those come about because of tightness in
• 5:51
  the foot. And this stuff in sand is a good
• 5:53
  way to kind of take care of that.
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  And last but not least, let's face it, everybody in your
• 5:58
  program is not a stud athlete, right?
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  All right, you, you know, so these like if you have somebody
• 6:04
  who's just a low level athlete or maybe a kid who has a really
• 6:07
  big frame and it's not and they're not athletic and it's
• 6:10
  not safe to do advanced life, maybe this is their parametrics.
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  You know, this might be what they do in the jumping world.
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  This might be as far as you want to go with them.
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  I called it high end jumps for low end people, you know, which
• 6:21
  is not politically very correct. But but but my point is, is that
• 6:25
  that can kind of be helpful in that regard.
• 6:27
  OK, so we're good here. So a lower leg conditioning and
• 6:31
  like I said, just about everybody should probably delve
• 6:33
  into this a little bit, if for no other reason than the foot
• 6:37
  mobility, like the barefoot in the sand stuff.
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  That's like a big part of my shin split prevention and things
• 6:42
  of that nature. OK, now the second category or
• 6:46
  what we call in place jumps, in place jumps are just that, jumps
• 6:50
  that are done in place, no displacement.
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  All right, So some of these, the ones you see, some of them are
• 6:56
  easy, some of them are more difficult.
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  The one thing you notice, the camera never moves.
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  They're jumping in place. There's no displacement, no
• 7:06
  traveling, pretty much staying in the place.
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  Now if you watch this video, you're going to see double leg
• 7:12
  jumps, you're going to see single leg jumps, you're going
• 7:14
  to see deep positions, you'll see shallow positions.
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  Some of these jumps are hip dominant, some are ankle
• 7:20
  dominant, some are knee dominant.
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  If you're wondering why that that's an ankle dominant
• 7:25
  exercise, you bend over the ankle has to work harder.
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  Some of them are rotational, some are not, some are
• 7:31
  bilateral, some are unilateral. So my point is, is what you saw
• 7:34
  here was a wide array of different in place jumping
• 7:38
  exercises. OK, So what do we say about the
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  plyometrics? Every type of plyometric has a
• 7:45
  purpose. The purpose of these exercises,
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  in particular in place jumps, is establishing volumes.
• 7:53
  All right, let's say you're at the beginning of the year, you
• 7:56
  have an athlete that's going to do a lot of explosive stuff and
• 7:58
  you want them to eventually do more intense types of jump work.
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  We have to establish a body of work, do we not?
• 8:05
  We got to establish a little bit of volume to begin with.
• 8:08
  This is the best way to establish your volumes.
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  Why is this the best way? Because it's non repetitive, all
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  right, let's assume all right, not saying this is right.
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  In fact it's it's wrong. But let's assume you wanted to
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  establish volumes with your jumpers.
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  So you did a lot of bounding, all right, every time you bound
• 8:25
  that hit that foot hits the ground the exact same way.
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  So it's a repetitive stress. You see here, if I pick 10 or 12
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  different exercises and do 10 or 12 different exercises, each one
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  of those exercises is going to stress the ankle, the knee, the
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  hip differently. Each one of those exercises is
• 8:44
  going to stress tendons and ligaments and cartilages
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  differently. So instead of pounding on it the
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  same way, I pound on it in different ways and we stay
• 8:53
  healthy. So that's the advantage of in
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  place jumping. In place jumping allows you to
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  build volumes and get a lot of jumping in, but still stay safe,
• 9:03
  still prevent injuries. By far the most injury
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  prevention is in this type of work.
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  All right, diversity, the diversity of the training
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  mitigates your injury risk. Now, the best way to do these is
• 9:15
  once again for time. What I'll typically do is I'll
• 9:18
  pick, I'll do 12 to 16 total sets of work.
• 9:23
  So I might do like 8 exercises twice, you know, Or maybe I'll
• 9:27
  do 6 exercises twice, or maybe I'll have 12 different
• 9:30
  exercises. Doesn't really matter as long as
• 9:32
  we're diverse and we're moving differently.
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  And what I'll do is I'll work jump anywhere from 12 to 20
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  seconds. Whatever their work time is, I
• 9:41
  double it and that's their rest time.
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  So for example, if I'm having them jump for 15 seconds each
• 9:47
  exercise, then they'll get 30 seconds of rest.
• 9:51
  Makes sense. I don't care how many jumps they
• 9:54
  do and that's very helpful because you have some stud
• 9:57
  athlete in your team who in 20 seconds can do 20 reps and you
• 10:02
  have somebody who can only do 10 reps in 20 seconds.
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  So it doesn't get all screwed up.
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  You know, your practices don't get disorganized and such.
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  If you go for time that everybody gets a similar
• 10:13
  training stimulus. Another thing about this stuff,
• 10:16
  it's a great bad weather option for you.
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  Like if I'm like in really bad weather situations, I've got to
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  stay inside like this is good. Like if I I have like a speed
• 10:25
  base or a power base or explosive kind of workout plan
• 10:29
  and I can't do it outside, I don't need space.
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  I can do hell, I've done in place jumps in my classroom.
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  I have I've literally done them in my classroom.
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  Move the desk on the side and we train in there.
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  So that being said, this is the best type of jump to use when
• 10:45
  you want to just build volumes. All right, this so this is
• 10:47
  typically something that we use early.
• 10:50
  All right, what I do personally is I build my plyometric
• 10:54
  circuits in advance. So I have groups of exercises.
• 10:59
  OK, So what I do is I just put them together.
• 11:02
  So instead of me writing out all these exercises, what I do is
• 11:06
  I'll say, OK, we're going to do venous.
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  We're going to do each one twice for 20 seconds with 40 seconds
• 11:11
  of rest. And I just write it out that
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  way. So these don't, I know these
• 11:16
  names don't mean anything to you, but they're pretty much the
• 11:18
  exercises that you just saw. So I have different sets and I
• 11:21
  just pick a set. It makes it makes my writing of
• 11:24
  training a lot easier, a lot simpler in that regard.
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  OK, the next category, next category of training of
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  plyometric is what we call short horizontal bounds.
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  Short horizontal bounds are just this.
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  They're bounds that are horizontally oriented.
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  Notice that we're always jumping horizontally and they're limited
• 11:44
  to five take offs, limited to five take offs.
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  Once you get past five take offs, intensity levels Jack up
• 11:55
  dramatically, complexity levels drop, jump up dramatically, and
• 12:00
  they really start being something else at that point.
• 12:02
  OK. But if you notice every one of
• 12:04
  these exercises, all horizontally oriented, the
• 12:07
  standing long jump, the first one you saw was simple.
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  That's one take off the double, double the right, right, left,
• 12:13
  left. That's five take offs counting
• 12:15
  that first double leg start. So again, everything is limited
• 12:18
  to five here, OK? Every plyometric has a a
• 12:24
  purpose, right? A purpose, OK.
• 12:26
  The reason why we do these, you know, obviously we want the
• 12:30
  strength, but all plyometrics are about strength.
• 12:32
  The reason why we do these is horizontal skill.
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  Skill. We want our athletes to be
• 12:38
  better at pushing in horizontal planes.
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  Think about this. When you're accelerating, you're
• 12:43
  not pushing down against the track, you're pushing back
• 12:46
  against it, are you not? That's a horizontal force, you
• 12:49
  see. So these types of things make us
• 12:51
  better at acceleration for that particular reason.
• 12:54
  So your athletes have to be good at pushing horizontally.
• 12:57
  They also have to be good at pushing vertically.
• 12:59
  We do a lot of the horizontal teaching by using these types of
• 13:02
  exercises. That's why many coaches will do
• 13:06
  acceleration work and this type of plyometric on the same day,
• 13:10
  because it's a horizontal theme day.
• 13:13
  They both have horizontal characteristics to them.
• 13:15
  OK, that makes sense. All right, so that's our purpose
• 13:18
  here is teaching skill there. All right, these are the
• 13:22
  circuits that you just saw, like the on the left Saturn.
• 13:25
  That's an easy one. It's got some double leg stuff
• 13:27
  in it. By the way, I'll be happy to
• 13:29
  send you slides and you can pull this stuff off my website for
• 13:32
  free too, if you want. All right, so so you can get
• 13:35
  your hands on it. I don't want you to be I don't I
• 13:38
  don't want you to not hear the presentation because you're
• 13:41
  scared of missing stuff. All right, so don't worry about
• 13:43
  that, right? And then so the what?
• 13:45
  The circuit on the left is easy. The circuit on the right is more
• 13:48
  complicated. It's all single leg stuff and
• 13:50
  it's more complicated bounding. In my program, you kind of start
• 13:53
  off with Saturn and you progress the Uranus.
• 13:56
  It's what I call those two circuits.
• 13:57
  OK. Now when I put these together,
• 14:00
  what I do is I pick a few different exercises and I want
• 14:03
  to be normally between 30 and 60 total take offs in the workout,
• 14:08
  30 to 60. So I count all the contacts, I
• 14:11
  multiply it by the number of reps and I want to be somewhere
• 14:15
  between 30 and 60. If I do that, I know I'm OK as
• 14:18
  far as my volumes are concerned. So that's not a lot.
• 14:21
  It's not a lot, but it's not about being a lot.
• 14:23
  It's about quality. It's not about quantity in that
• 14:26
  scenario. OK, we go here.
• 14:32
  OK, So again, as I said, and I would be willing to bet you're
• 14:36
  probably doing some of this stuff already.
• 14:38
  One last thing about short horizontal bounds.
• 14:40
  Don't let the sand fool you. They're not for your long and
• 14:43
  your triple jumpers. They are for everyone.
• 14:46
  Because again, what you're teaching there, the key point is
• 14:48
  developing the horizontal pushing skills.
• 14:53
  Next I'm going to show you a few technical things about the
• 14:57
  things you just saw. OK, OK, here's a young man doing
• 15:04
  the exercise you just saw. What does his ankle look like
• 15:09
  and what looks like it's going to hit first.
• 15:11
  So here we go. Heel toe again, right?
• 15:20
  How you feel about that ankle. Here we go again.
• 15:23
  Right. Same stuff you just saw.
• 15:30
  Good. When you teach these, it's
• 15:34
  better to use more of the foot than less of the foot because
• 15:37
  you're distributing forces over a bigger area.
• 15:39
  You're making it safer. Now when you're going
• 15:42
  horizontally like this, you're always going to go heel toe,
• 15:44
  just like you saw on those drills earlier.
• 15:46
  Now, some other types of plyometrics where you may be
• 15:49
  going vertical, it's really hard to go heel to toe.
• 15:52
  So we roll from flat to toe on really easy ones.
• 15:55
  We roll from the middle of the foot to the front of the foot.
• 15:58
  So we're always rolling with the foot, always rolling.
• 16:01
  It varies a little bit from exercise to exercise, but we're
• 16:04
  always rolling and we're never stabbing, all right?
• 16:07
  We're never toe stabbing. We're never using stabbing types
• 16:10
  of contacts with the toes. Those are the things that'll
• 16:13
  shut you down and produce your sin splints and cause all the
• 16:15
  problems there. OK, All right, So again, that
• 16:19
  dorsiflex ankle is a big help. This is important as well.
• 16:25
  Look at the pelvis here, all right?
• 16:28
  See how his back is kind of straight here?
• 16:30
  You don't see an arch in the back much, do you?
• 16:33
  Right. So the whole idea of keeping the
• 16:35
  pelvis neutral here is important.
• 16:37
  If you're doing these hopping and bounding exercises and
• 16:40
  suddenly your athlete looks like this, that's not safe, all
• 16:43
  right? If they're butt stuck out like
• 16:45
  that and you see that sway back, that's not safe.
• 16:47
  So you got to pick an easier exercise, teach it better or
• 16:51
  make a change, OK? Because ultimately you're
• 16:53
  putting them at risk there. So the posture becomes very
• 16:56
  important in that scenario. All right, the leg he's not
• 17:08
  jumping on is the foot close to the ground or high in the air?
• 17:12
  It's close to the ground, right? Remember low recovery heights.
• 17:16
  We want to teach a low swing of that leg.
• 17:18
  All right? The reason why is because if the
• 17:21
  leg is low, then the quadricep is in position to protect your
• 17:25
  knee. It becomes ridiculously safe
• 17:28
  when you start teaching athletes to pick their knees up high and
• 17:31
  cycle with these simple little drills.
• 17:33
  When you pick up your knee high, the hamstring turns on.
• 17:36
  If the hamstring turns on, what happens to our quad?
• 17:39
  It turns off exactly, and it becomes very dangerous.
• 17:43
  So in short, we want to keep the feet close to the ground.
• 17:46
  I understand if you coach triple jump you see high recoveries,
• 17:49
  but remember those high recoveries result from the speed
• 17:52
  of the approach, not from the actual triple jump itself.
• 17:56
  So here in these simple bounding exercises where there is no
• 18:00
  speed, teacher athletes to keep their knees a little lower and
• 18:03
  keep their feet close to the ground, right?
• 18:06
  You'll be shocked how many injuries go away when you teach
• 18:08
  it that way. OK, just like I showed you
• 18:11
  earlier, in those skips, the knee stays a little lower than
• 18:14
  the hip. The same principle here, exact
• 18:17
  same stuff. You're getting more reps of the
• 18:19
  good stuff. See it again, Foot close to the
• 18:28
  ground. OK.
• 18:36
  Arms right here. Long or short?
• 18:39
  Yeah. And right here at the
• 18:42
  completion. Once again.
• 18:47
  Long again. Yeah.
• 18:48
  So long levers are what we want to see out of the arms in these
• 18:51
  scenarios. Different exercise.
• 18:56
  What about those arms? Exactly.
• 18:58
  Long arms, big ranges of motion at the shoulder.
• 19:02
  This is something that's a little tricky and a little more
• 19:05
  complicated, but since you're a high level group, I'm going to
• 19:08
  give you high level stuff right here.
• 19:10
  All right, look, Look at that leg.
• 19:12
  That's not the leg he's going to land on the leg that's
• 19:14
  illustrated. That's the swing leg.
• 19:16
  It's behind him. Would you agree?
• 19:18
  It's behind his body. There's backside there.
• 19:20
  OK, now watch what happens. All right, so he's going to land
• 19:26
  and he's going to swing that leg.
• 19:28
  Now it's in front of him. Would you agree?
• 19:30
  So we had a backside and a front side and the backside and the
• 19:34
  front side you can see are about the same.
• 19:37
  How many of you do these in your athletes stumble or get over
• 19:40
  rotated? Yeah, if you pay close
• 19:42
  attention, most of the time when they stumble the swing, watch
• 19:46
  me, the swing looks like this, meaning that the swing is all
• 19:50
  backside and no front side. So quite often, let's assume
• 19:55
  we're doing an exercise where the kid is doing like 3 right
• 19:58
  legged hops and they're getting over rotated and forward.
• 20:01
  I'll normally tell them to jump a little higher.
• 20:03
  That helps a lot. But if I'm still struggling with
• 20:06
  it, what I'll do is remember they're jumping on their right
• 20:08
  leg. I'll tell them keep your left
• 20:10
  leg more in front of your body as you jump and that'll fix it.
• 20:15
  So the symmetry of the swing leg is a big deal.
• 20:18
  And it helps a lot. So when your athletes are
• 20:20
  struggling, that's something you might want to take a look at.
• 20:22
  OK, we good. All right, next category of
• 20:28
  plyometric vertical bounds. These simple little baby bounds.
• 20:33
  Notice that they're conservative.
• 20:35
  He's not jumping as high as he can or as far as he can, but the
• 20:38
  predominant direction of the jump is not out.
• 20:41
  It is up. It's up, right?
• 20:45
  If you're wondering why go sideways, coaches want their
• 20:48
  athletes to have good hips, right?
• 20:50
  Would you agree? Yeah.
• 20:51
  You talked to football coaches, basketball coach, They're always
• 20:54
  talking about the kid with the great hips or whatever.
• 20:56
  Well, that's true in track, too. My point is, is that your knee
• 20:59
  and your ankle work front and back.
• 21:01
  Your hip works four ways. If I make them go sideways, it
• 21:04
  forces them to use their hips better.
• 21:07
  So that's a nice teaching thing for them in that regard.
• 21:10
  OK, so these simple little bounds like that.
• 21:13
  And by the way, when he does those bounds, a little bit of a
• 21:16
  little technique point here. When he does these, where's the
• 21:20
  other foot? Is it high or low?
• 21:24
  Once again, low recovery and it's in front of his body a
• 21:27
  little bit. If it's in front of your body a
• 21:28
  little, you keep your hips under your better, OK.
• 21:32
  But once again, every plyometric has a purpose, just like the
• 21:37
  horizontal balance was horizontal skill.
• 21:40
  This is where we teach vertical skill in a remedial way.
• 21:43
  OK, so that's what this is all about is teaching athletes how
• 21:47
  to push vertically. You know, when you think about
• 21:49
  Max velocity sprinting, Max velocity sprinting is not
• 21:52
  pushing backwards, it's pushing up.
• 21:55
  And a lot of athletes are not good at vertical pushing.
• 21:58
  Here's a nice way to improve their vertical pushing
• 22:01
  capabilities. All right, And there's a lot of
• 22:03
  things that you can do with this.
• 22:05
  In fact, another thing is that these are not that intense.
• 22:08
  By the way, if your kids have troubles with this, you can do
• 22:11
  double leg ones. You don't have to jump on one
• 22:14
  leg. They can go double leg, you
• 22:15
  know, with more remedial. In fact, these are so safe.
• 22:19
  I use them in ACL rehab all the time.
• 22:22
  They're like a fundamental tool that I use in rehab quite a bit
• 22:25
  because there isn't much movement at the knee, so to
• 22:27
  speak. OK, right.
• 22:29
  This is what you just saw. I call that series Pluto.
• 22:32
  And by the way, sometimes I'll make them go backwards, like
• 22:37
  when I'm working with a glide shot putter.
• 22:39
  Glide shot putters travel backwards when they start the
• 22:41
  revent, don't they? So I make them do backwards
• 22:44
  exercises like this as well. OK, so these are kind of the
• 22:49
  parameters, you know, I'll do one or two reps of 6 to 8
• 22:52
  exercises. I never go over 10 meters in a
• 22:54
  Rep. That's as far as you need to go.
• 23:00
  OK? When you start doing these, your
• 23:06
  kids are going to screw up. They're going to go too high,
• 23:08
  too far, and they're not going to be conservative enough.
• 23:12
  It's going to take you a while to kind of teach them the zones
• 23:15
  that you want. Hey, gang, Mike.
• 23:17
  Cunningham here. Hey, I hope you enjoyed this
• 23:19
  episode of the Guild 1918 Project series.
• 23:23
  It's really my mission, my passion to bring you massive
• 23:26
  amounts of value and I hope this one hit the mark.
• 23:29
  The Gill 1918 Project is really dependent on you if for you to
• 23:34
  build your own episode, to hear your voice, to have your voice
• 23:38
  heard you have something to say and teach other coaches out
• 23:41
  there. So please get a hold of me,
• 23:43
  E-mail, text message, Twitter, smoke signals, get a hold of me
• 23:48
  and let's help create your episode of the Guild 1918
• 23:51
  Project. Hope you enjoyed a day, they
• 23:53
  will see you tomorrow.