Just Fly Performance Podcast

• 456: Michael Bruno on Skeletal Dynamics in Athletic Speed and Power Development

  Today's podcast features Mike Bruno. Mike is the Assistant Director of Olympic Sports Performance at Clemson University. Mike has both a sports performance and massage therapy background, with an approach influenced heavily by Bill Hartman’s biomechanical model. He has worked with a wide variety of sports, including track and field, and currently oversees golf and tennis at Clemson. Human movement is composed of more than just muscle and neural signals. It is also heavily influenced by athletes’ strategies to move pressure through their unique skeletal structures. By understanding the role of structure on speed and movement abilities, we can also better understand ideal training modalities and progressions for each athlete. On today’s episode, Mike speaks on speed and power training through the lens of pressure management and skeletal structure. He talks about different structural archetypes and their needs in the weightroom, as well as how these archetypes lend to various performance outputs on the field of play (focusing on track speed and performance). With many anecdotes from the world of track and field, this episode draws numerous links between strength, speed and individual training factors. Today’s episode is brought to you by TeamBuildr’s Gym Studio and Lila Exogen Wearable Resistance Gear. For a Gym Studio 14-day free trial, head to gymstudio.com Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 2:01- Optimizing Athletic Performance through Biomechanics 8:19- Optimizing Speed Through Internal Body Dynamics 11:33- Dynamic Insights from Athlete Force Plate Analysis 16:48- Optimizing Jumping Performance with Pressure Techniques 25:34- Optimizing Athletic Performance Through Heavy Bilateral Squatting 27:47- Structural Analysis for Tailored Athletic Training Programs 30:09- Track and Field Performance Based on Pelvic Adaptations 39:21- Infrastructural Angles Influence Athletic Training Specialization 40:53- Structural Archetypes: Tailoring Training for Performance 48:18- Individual Structure Influence on Training Optimization 1:01:33- Enhanced Athletic Performance through Triphasic Training 1:09:03- Long-Term Physical Qualities Enhancement in Athletes 1:21:26- Managing Pressures and Gravity in Track Training Quotes (12:19) "(In a vertical jump) The faster they drop, the quicker it would pop up." - Mike Bruno" (14:04) "If you take it like five singles, bop, bop, bop, bop, bop is going to be different on the pelvic floor and give you a different output than a banded oscillatory squat." - Mike Bruno" (19:20) “The higher your VO2 max, the thinner your diaphragm, which I thought was a very interesting thing, but it lends on the like. Wrestlers are the highest. All they're doing is pressurizing and they're playing like hand fighting. That's all they're doing is being. Judo was the second one. Sprinters were the third one” - Mike Bruno (31:34) "Your structure dictates quite literally everything." - Mike Bruno (37:06) "The fluid hit the top and it suspended them. So if you ever watch someone jump and they jump unbelievable, it looks like they just kind of get suspended up there. It's like, oh, that's the fluid hitting the top." - Mike Bruno (00:37:19)" (46:33) "One of the best things, you know, is if you don't do complexes, especially with an indicator or something where you're seeing the result, you miss the opportunity to get a lot of connections." - Joel Smith (1:00:40) “A lot of times in my setting, I have athletes that come in, they have their, their connective tissues too stiff and it doesn't store at all. And so you're like, you're really powerful, but we can't get into good positions on the track or we can't...

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• 455: 10 Keys to a Complete Athletic Performance Program

  In today’s solo episode, I break down 10 essential keys to building a well-rounded athletic performance program. These programming elements are often overlooked or omitted in favor of a more "machine-based" training approach. I’ll cover both the specifics of sets, reps, and training structures, as well as key principles that enhance stimulation, learning, engagement, and focus—crucial components for an athlete's overall experience. By refining both stimulation and the athlete’s attentional "spotlight," we can create training that feels more dynamic, engaging, and effective. The keys to a more complete program, are as follows: Embrace Constraints and Limitations Study Physical Education (Instead of only “Sport Science”) Integrate Rhythm and Music Work Polarities and Waves Use Complexes Embrace Uncertainty Understand the Performer Environment Relationship Test and Use Leaderboards Use Risk Train Yourself Today’s episode is brought to you by TeamBuildr’s Gym Studio and the LILA Exogen Wearable Resistance Training Sleeves. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage at https://www.just-fly-sports.com/podcast-home/ Timestamps 2:00- Embrace Constraints and Limitations 7:45- Study PE (Movement and learning-driven vs. output and data-driven) 13:30- Incorporate Rhythm and Music into Training 18:00- Work Polarities/Waves (Jay S) 28:00- Use Complexes 39:30- Embrace Uncertainty 44:30- Performer environment relationship 50:00- Test and Use Leaderboards 56:30- Use Risk 1:02:30- Train Yourself About Joel Smith Joel Smith is the founder of Just Fly Sports and is a sports performance and track coach in Cincinnati, Ohio. Joel hosts the Just Fly Performance Podcast and has authored several books and coaches in both the high school and private sectors. Joel was a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo, and track and field. A track coach of 17 years, Joel coached for the Diablo Valley Track and Field Club for 7 years and also has 6 years of experience coaching on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse. He is currently coaching high jump at Milford High School. Joel has coached 4 national champions, multiple All-Americans, and NCAA record holders in track and field. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016.

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• 454: Steffan Jones on Isometric Training Integration in High Velocity Skill Development

  Today's podcast features Steffan Jones. Steffan is a trailblazing fast-bowling coach and ex-pro cricketer, known for his integrative, creative, data-backed training methods. A former Somerset and Kent bowler with over 200 wickets, he’s the last dual-sport pro from English cricket and rugby. With degrees in Sports Science and coaching certifications, Jones founded Pacelab, blending biomechanics and constraint-led training. He’s coached for Rajasthan Royals in the IPL and joined Ludimos in 2024 as Strategic Advisor, pushing fast bowling into the future. Among the various training sub-modalities, isometric work stands out as a low-risk, high-reward method that minimally interferes with an athlete’s high-speed capabilities on the field. In today’s episode, Steffan explores a range of topics related to isometric training and athletic performance, with a special focus on fast-bowling velocity. He discusses both long-duration and overcoming isometrics, offering insights on how to incorporate these techniques into sport-specific training programs. Additionally, Steffan delves into complex training methods, pre-fatigue strategies for elastic output, and collision-based training concepts. This episode emphasizes key principles for blending general strength with elite sport performance. Today’s episode is brought to you by TeamBuildr’s Gym Studio and the LILA Exogen Wearable Resistance Training Sleeves. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage at https://www.just-fly-sports.com/podcast-home/ Timestamps 5:46- Enhancing Fast Bowling with Isometric Exercises 7:21- Enhancing Performance Through Isometric Exercises 14:09- Balancing Specificity and General Strength Training for Athletes 18:39- Optimizing Recovery with Long Isometric Holds 28:12- Optimizing Performance Through Isometric Training Fundamentals 34:17- Optimizing Performance Through Tailored Bowling Training 40:32- Isometric Training for Enhanced Joint Stiffness 54:30- Integration of Strength and Conditioning in Coaching Quotes (15:36) "The only true specific thing you can do is your skill itself." (18:41) "A lot of people don't understand that the long isos, when you get fit enough, strong enough, resilient enough, they're actually recovery." (23:11) "Anything below 80% intensity, the brain sees as a different skill." (37:34) "But my back foot contact, because that's a long ground contact time, my back foot contact around the ankle is short duration." (39:02) "That's the problem with isometrics. Unless you've got a sort of a dynamometer or a force deck, You have no knowledge of results. So it's pretty boring and the brain switches off as such. But yeah, obviously I use different stuff. I use G Strength and Remaker and all those (to measure force)” (47:30) "And collisions are not going to be improved by doing concentric work. Collisions are going to be improved by doing eccentric and isometric work." (52:35 "If I have a knee-dominant bowler who's who takes a long time to get warm, who's who's fast twitch or their intermediate fibers do most of the work. They never get to their fast twitch fibers. So then a pre fatigue complex would be great for them. And they go really do a, do a set of 10 squats and then expect them to bowl. Yeah, it works. Do us do a 200 meter run and then expect them to do an explosive bowl. But have you tried that? That is such a great feeling." About Steffan Jones Steffan Jones is a globally renowned fast-bowling coach, celebrated for his innovative, science-driven approach to cricket performance. A former professional cricketer, Jones played as a fast-medium bowler for Somerset, Northamptonshire, Derbyshire, and Kent,

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• 453: Jeremy Frisch on Foundations of Athletic Speed and Movement Ability

  Today's podcast features Jeremy Frisch. Jeremy is the Director of Athletic Performance at Teamworks Sports Center in Acton, Massachusetts, specializing in youth athletic development. The former owner of Achieve Performance Training, Jeremy is a field leader in youth movement, physical literacy, and long-term athletic development. Jeremy has been a frequent podcast guest and is a source of constant inspiration for training not only younger athletes but those of all ages. We live within a broken modern sports system (in most countries). Much of sports performance, and athletic development follows suit. Formalized speed training designed for older athletes tends to get pushed down on children far too early. Athletes are continually denied the chance to be athletes, to be autonomous movers, decision makers, and experience the full joy of sport. Not only this, but in that deprivation, we cut ourselves off from the fullness of what we could consider speed training, for any athlete. On today’s episode, Jeremy speaks on key principles to driving intent and multi-lateral ability in speed training for young athletes, and as they progress through their careers along with the pitfalls of early intensification and “speed training” kids like adults. He also covers many elements of athletic development, such as rhythm, crawling, rolling, strength training, and the development of aerial ability. All this, along with a discussion on the motivation factors of 80’s training movies, was an enjoyable conversation with Jeremy Frisch that is fundamental to the long-term development of athletes. Today’s episode is brought to you by TeamBuildr’s Gym Studio. For a Gym Studio 14-day free trial, head to gymstudio.com Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:59- Enhancing Athletic Performance with Powerball Game 7:01- Engaging Youth in Interactive Speed Training Exercises 9:33- Developmental Progression Through Play and Training 14:53- Innovative Solutions Through 80s Constraints 17:00- Fundamental Elements for Speed in Children 28:46- Fundamental Movement Activities for Youth Athletes 39:29- Joyful Motivation: Igniting Passion in Youth Sports 46:59- Engaging Athletic Training with Interactive Games 49:32- Engaging Activities Enhance Training Intent 54:04- Adapting Techniques in Enhanced Relay Races 56:58- Foundation Building Through Early Clean Technique Practice 1:05:24- Foundational Movements for Effective Athlete Development 1:10:20- Enhancing Athletic Skills Through Varied Drills 1:21:12- Intrinsic Satisfaction in Physical Training Journeys 1:25:10- Enhancing Athletic Performance Through Rhythmic Coordination 1:31:27- Interactive Body-Scanning Dance Game for Xbox Quotes (12:37) "Expand their movement bandwidth. And the only way you can expand their movement bandwidth is by immersing them in as much movements as possible in as many ways as possible." (29:00) "If you look in like the Russia, like everyone thinks like the Russians had this like big secret, but if you look at like, you know those eastern block training, you see all the videos of black and white, like those guys are doing gymnastics and wrestling and climbing on things and doing pull ups and like just all like out in the, out in the mountains running over like jumping over rocks and stuff. It's like that's just GPP." (29:55) "If you really want to develop an athlete, it's gotta be age-appropriate and you gotta get them excited for what they're doing." (49:50) "Like everyone's, everyone's involved (in speed development) Everyone. It's just not one kid alone running on a treadmill, right? Everyone's activated, everyone's excited, everyone's laughing,

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• 452: Jon Stea on The Power of Authentic Movement and Human Connection

  Today's podcast features Jon Stea. Jon is a strength and performance coach based in Vancouver with over a decade of experience developing athletes from youth to the professional level. Jon combines coaching practices with an overarching philosophy of sport and movement concepts. As modern society advances, youth sports and adult movement practices are becoming increasingly rigid and specialized. Many athletes struggle to progress in their sport and lose interest once their competitive careers end. Adults engage in community-based fitness but often miss the opportunity to explore their full movement potential and the deeper fulfillment it brings. Understanding why we train and how to empower athletes in their unique process is more crucial than ever. On today’s episode, Jon speaks on building a creative, authentic coaching process that gives athletes room to fail, learn, and grow, expanding their abilities over time. He discusses the importance of connection and environment in sports training, games, and movement challenges, gets into motor learning concepts, and speaks on the overall art of coaching athletes for their long-term success. This is a conversation that our current sports, and sports performance world, demands that we have, to offer athletes room to not only be better in their sport but move and play as their authentic selves, in their chosen practice. Today’s episode is brought to you by TeamBuildr’s Gym Studio and the Just Fly Sports Online Courses. To learn more about the Sprint Acceleration Essentials, Elastic Essentials, or Speed ID courses, go to justflysports.thinkific.com Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at https://www.just-fly-sports.com/podcast-home/ Timestamps 2:00- How having a personal substantial work capacity has shaped Jon’s viewpoints on training 7:00- Capacity and aerobic elements in a total athletic performance program, as well as programs with a focus on explosiveness 10:30- Jon’s beginnings in athletic performance 15:00- The nature of coaching education and sports performance career paths in the modern and technological age 21:30- How Jon’s training process has evolved, based on athlete perception, gameplay, and the total developmental process 38:30- Insights to the creative process of game development 49:00- The use of games for more advanced athletes, to help “re-expand” movement options and facilitate a joyful training environment 55:30- How Jon’s journey shifted over time, to a more games and motor learning-based approach to training 1:00:00- How and why motor learning is at the core of athletic development in a variety of training sectors Quotes 8:00 “When you work your superpower, it sets you up for easy wins” Jon Stea 21:10: “After a while, it’s just about the connection you make with people. Coaching or training, whether it be through sports, strength and conditioning, or working at a gym, is just a vehicle for human connection” 24:10 “You have a lot of contact time with people in a low-stakes environment (personal training, strength and conditioning), where someone is allowed to screw up, and that’s almost the point of a session, I want to see you fail, so I know where we can improve” 24:45 “We want to do a lot of things in here that you fail at, so we can do more of those things” 25:10 “You want to be your authentic self as much as possible so that athletes feel they can be that too” 30:15: “What you do doesn’t matter as much as who you are (to the athletes)” 38:45 “Go over to the wall, pick up 2 pieces of equipment, and we are going to make up a game” 39:45 “I find youth athletes, that’s something I’ve found drilled into them so much, “how do we score points, how do we win”. Rather, how do we create the most beautiful game possible?

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