Just Fly Performance Podcast Podcast Por Joel Smith Just-Fly-Sports.com arte de portada

Just Fly Performance Podcast

Just Fly Performance Podcast

De: Joel Smith Just-Fly-Sports.com
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The Just Fly Performance Podcast is dedicated to all aspects of athletic performance training, with an emphasis on speed and power development. Featured on the show are coaches and experts in the spectrum of sport performance, ranging from strength and conditioning, to track and field, to sport psychology. Hosted by Joel Smith, the Just Fly Performance Podcast brings you some of the best information on modern athletic performance available.Just Fly Sports LLC Actividad Física, Dietas y Nutrición Ciencia Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • 498: Aaron Uthoff on Backwards Running and Linear Sprint Speed

    498: Aaron Uthoff on Backwards Running and Linear Sprint Speed
    Jan 15 2026
    Today’s guest is Aaron Uthoff. Aaron Uthoff, PhD, is a sport scientist and coach whose work sits right at the intersection of biomechanics, motor learning, and sprint performance. His research digs into acceleration, force application, and some less conventional forms of locomotion, including backward sprinting, with the goal of connecting solid science to what actually works on the field, track, or in rehab. Backward running shows up all the time in warm-ups and general prep. Most of the time, though, it’s thrown in casually, without much thought about what it might actually be doing for speed, coordination, or tissue loading. In this episode, Aaron walks through his path into performance science, which is anything but linear. From skiing in Montana and playing desert sports, to football and track, to a stretch training horses in Australia, his journey eventually led him to research mentors in Arizona, Scotland, and New Zealand. That broad background shows up clearly in how he thinks about movement. One of the big takeaways from our conversation is Aaron’s overview of research showing that structured backward running programs can improve forward acceleration and even jumping ability. We also get into how backward running can be used as a screening and coordination tool, and where it fits into rehabilitation, including what’s happening at the joints, how muscles are working, and how to progress it without forcing things. We finish by digging into wearable resistance, including asymmetrical loading, and why this emerging tool may have more upside for speed and movement development than most people realize. Today’s episode is brought to you by Hammer Strength and Lila Exogen. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Topics 0:00 – Aaron’s background and coaching lens 6:40 – Seeing movement through posture and orientation 13:25 – Why breathing changes how athletes move 20:45 – Tempo, rhythm, and shaping better movement 30:10 – Constraints based coaching and problem-solving 40:55 – Sprint mechanics without over cueing 51:20 – Using environment to guide adaptation 1:01:30 – Blending strength work with movement quality 1:12:15 – Coaching intuition, feedback, and learning to see Actionable Takeaways 6:40 – Posture sets the ceiling for movement quality Good movement often starts with orientation, not technique cues. Aaron emphasizes looking at ribcage position, pelvis orientation, and head placement before trying to fix limb mechanics. Clean posture gives athletes access to better options without forcing patterns. 13:25 – Breathing influences coordination and output Breathing is not just recovery, it shapes how force is expressed. Use simple breathing resets to help athletes feel better alignment and rhythm. Watch how breathing patterns change movement quality before adding more coaching input. 20:45 – Tempo reveals how athletes organize movement Tempo exposes whether an athlete can control positions under time pressure. Slowing or slightly speeding tasks can uncover compensations without verbal instruction. Use tempo to teach rhythm instead of constantly correcting mechanics. 30:10 – Constraints beat constant verbal cueing Aaron highlights using task constraints to guide learning instead of over explaining. Change distances, targets, or starting positions to let athletes self organize. Good constraints reduce the need for constant coaching intervention. 40:55 – Sprint mechanics improve through shapes, not forcing positions Trying to force textbook sprint positions often backfires. Focus on global shapes and direction of force instead of individual joint angles. Let athletes discover better sprint mechanics through drills that preserve intent. 51:20 – Environment is a powerful teacher Surface, space, and task design matter more than many cues. Use varied environments to expand an athlete’s movement vocabulary. Small changes in environment can create big changes in coordination. 1:01:30 – Strength training should support movement, not override it Strength work should expand options, not lock athletes into rigid patterns. Choose lifts and loading schemes that preserve posture and rhythm. If strength training degrades movement quality, reassess the intent. 1:12:15 – Coaching is about learning what to ignore Not every flaw needs fixing. Aaron emphasizes knowing which details matter in the moment and which do not. Better coaches simplify their lens rather than add more rules. Quotes from Aaron Uthoff “Posture is often the biggest limiter of movement quality, not strength or mobility.” “Breathing changes how the nervous system organizes movement.” “Tempo tells you more about ...
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    1 h y 9 m
  • Play is Not a Break: The Science of Learning through Chaos | Hayden Mitchell

    Play is Not a Break: The Science of Learning through Chaos | Hayden Mitchell
    Jan 8 2026
    Today’s guest is Hayden Mitchell, Ph.D. Hayden is a sports performance coach, educator, and researcher specializing in movement ecology and pedagogy, helping coaches design environments that support learning, resilience, self-actualization, and sustainable athletic performance through play and exploration. There is a great deal of conversation in sports performance around methods, including exercises, drills, systems, and models, but far less attention is given to coaching itself. Coaching methodology quietly shapes how athletes experience training, how they relate to challenge and failure, and ultimately how fully they are able to express themselves in performance. On the show today, Hayden speaks about exploring how coaching and physical education shape not just performance, but the whole human being. Hayden shares his path through sport, teaching, and doctoral work, including how life experiences changed his approach to leadership, control, and play. Together they discuss movement ecology, value orientations in coaching, such as mastery, learning process, self-actualization, social responsibility, and ecological integration, and why environment often matters as much as programming. The conversation highlights rhythm, joy, and exploration, along with practical ways coaches can use restraint, better questions, and playful constraints to help athletes own their development. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 – Hayden’s coaching background 6:42 – Learning through experimentation 13:55 – Movement quality versus output 21:18 – Constraints based coaching 30:07 – Strength that transfers 39:50 – Variability and resilience 48:26 – Developing youth athletes 57:41 – Decision-making under fatigue 1:06:10 – Simplifying training programs 1:14:22 – Long term coaching philosophy Actionable Takeaways 6:42 – Learning through experimentation builds better coaches and athletes. Early coaching growth often comes from trying ideas, observing outcomes, and refining approaches. Allow room for trial and error in training rather than locking into rigid systems too early. Encourage athletes to feel and explore movement solutions instead of chasing perfect reps. Reflection after sessions helps clarify what actually transferred versus what just looked good. 13:55 – Movement quality creates the foundation for sustainable performance. Chasing outputs too early can hide inefficient movement strategies. Build positions, shapes, and rhythm before emphasizing max speed or max load. Use submaximal work to groove coordination and reduce compensation patterns. Improved movement quality often raises outputs without directly training them. 21:18 – Constraints guide learning better than constant verbal correction. Design drills that naturally guide athletes toward desired solutions. Reduce cue overload by letting the task do the teaching. Constraints promote adaptability instead of dependency on coaching feedback. This approach scales well in team settings with limited coaching bandwidth. 30:07 – Strength training should support movement, not replace it. Choose lifts that reinforce postures and force directions seen in sport. Avoid chasing strength numbers that disrupt rhythm or coordination. Use strength work to enhance confidence and robustness, not fatigue accumulation. Strong athletes still need to move well under dynamic conditions. 39:50 – Variability is a key driver of resilience. Expose athletes to multiple movement patterns and speeds. Avoid over standardizing drills to the point of robotic execution. Small variations build adaptability without sacrificing intent. Resilient athletes tolerate change better during competition. 48:26 – Youth athletes need exposure, not specialization. Prioritize broad skill development over early performance metrics. Multiple sports and movement environments improve long term ceilings. Avoid labeling young athletes too early based on temporary traits. Early diversity reduces burnout and overuse issues. 57:41 – Decision-making matters when athletes are tired. Fatigue reveals movement habits and decision quality. Train cognition alongside physical outputs when appropriate. Simple competitive games expose real world decision challenges. Performance under fatigue reflects true readiness. 1:06:10 – Simple programs executed well outperform complex plans done poorly. Clarity improves athlete buy in and consistency. Fewer exercises done with intent beat bloated sessions. Complexity should serve adaptation, not ego. Great programs are easy to repeat and sustain. 1:14:22 – Long term development requires patience and ...
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    1 h y 18 m
  • 496: Dustin Oranchuk on Isometrics, Force Production and Elastic Performance

    496: Dustin Oranchuk on Isometrics, Force Production and Elastic Performance
    Jan 1 2026
    Today’s guest is Dustin Oranchuk, Ph.D. Dustin is a sport scientist focused on sprinting biomechanics, speed development, and force production. Known for blending research with practical coaching insight, his work explores how isometrics, elasticity, and coordination shape high-performance sprinting and athletic movement. Isometric training is one of the “original” forms of strength training, and in the modern day has become one of the most popular areas of discussion and training methodology. Although the practice has exploded, it often lacks an understanding of physiology of adaptation with various methods. In this episode, Dustin explores the evolving world of isometric training, including the origins of isometrics. We discuss differences between pushing and holding contractions, tendon and neural adaptations, and modern applications in performance, rehab, and longevity. The conversation also dives into eccentric quasi-isometrics (EQIs), motivation and measurement challenges, and how coaches can intelligently integrate isometrics alongside plyometrics and traditional strength work. Today’s episode is brought to you by Hammer Strength. Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com Use code “justfly10” for 10% off the Vert Trainer View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:11 – Strength Training Beginnings 5:38 – Evolution of Isometric Training 8:38 – Modern Applications of Isometrics 9:52 – Neural vs. Morphological Adaptations 15:45 – The Importance of Long Holds 19:42 – Combining Isometrics and Plyometrics 39:22 – Exploring Eccentric Quasi-Isometrics 47:10 – Periodization and Isometric Training 1:05:48 – Future Research Directions 1:13:00 – Closing Thoughts and Reflections Actionable Takeaways 5:38 Evolution of Isometric Training Overcoming isometrics originated as a way to target sticking points with high force. Early isometric systems emphasized position specific strength over movement. Modern usage has expanded beyond barbell sports into rehab and longevity. 8:38 Modern Applications of Isometrics Isometrics are now widely used to “own positions” across joint angles. Longer duration holds are frequently used for tissue health and rehab. Training intent has shifted from peak strength toward durability and resilience. 9:52 Neural vs. Morphological Adaptations Short range, position specific isometrics bias neural intent and coordination. Long muscle length isometrics bias hypertrophy and tendon adaptation. Choose isometric type based on whether the goal is performance transfer or tissue change. 15:45 The Importance of Long Holds Tendons require relatively high intensity to meaningfully adapt. Long holds help reveal side to side asymmetries and control deficits. Extended holds build tolerance and confidence in vulnerable joint positions. 19:42 Combining Isometrics and Plyometrics Pairing isometrics and plyometrics can produce modest additive benefits. Combining methods may reduce fatigue compared to doing each alone. The interaction may enhance effort quality rather than purely physiological output. 39:22 Exploring Eccentric Quasi Isometrics EQIs combine a maximal hold followed by forced eccentric lengthening. They accumulate large time under tension and eccentric impulse. EQIs are powerful but mentally taxing and difficult to sustain long term. 47:10 Periodization and Isometric Training Use longer, lower intensity holds earlier in the offseason. Progress toward shorter, higher intensity, position specific isometrics near competition. Post game isometrics can support recovery without additional joint stress. 1:05:48 Future Research Directions Measurement technology has driven the resurgence of isometrics. Push versus hold distinctions are becoming a key research focus. Future work aims to clarify muscle and tendon behavior during isometric intent. 1:13:00 Closing Thoughts and Reflections Consistency with foundational exercises drives long term progress. Isometrics are tools, not replacements for dynamic training. Coaches should match the method to the goal, not the trend. Quotes from Dustin Oranchuk “Tendons tend to need a certain threshold of intensity to get meaningful adaptations.” “The maximal amount of force you can push is almost always more than what you can hold.” “Isometrics let you own positions rather than just pass through them.” “Long holds are a great diagnostic tool for finding asymmetries.” “EQIs are effective, but they are very hard to push hard and regularly.” “Use the best tool for the job rather than trying to blend everything together.” “Consistency beats constantly reinventing your training approach.” “Isometrics compress joint motion so other systems can recover and adapt.” “Intent matters just as much as the muscle action...
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    1 h y 13 m
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