WEBVTT 00:00:09.869 --> 00:00:13.189 The mic is hot and the game is on. You're listening 00:00:13.189 --> 00:00:16.129 to News for the Nation podcast by Aces Nation, 00:00:16.390 --> 00:00:19.489 where we talk about nutrition, sports performance, 00:00:19.809 --> 00:00:22.829 the journey of a student athlete, and more. I'm 00:00:22.829 --> 00:00:32.170 Claire. I'm Zach. Time to level up. Welcome back 00:00:32.170 --> 00:00:35.710 sports fans. Today we have an awesome episode 00:00:35.710 --> 00:00:39.159 that's going to be kind of off the track of what 00:00:39.159 --> 00:00:41.539 we normally do where we're not picking a research 00:00:41.539 --> 00:00:44.799 topic or we're not talking about one sport or 00:00:44.799 --> 00:00:48.179 one element in particular. Today, Tiana and I 00:00:48.179 --> 00:00:51.460 are gonna share questions back and forth about 00:00:51.460 --> 00:00:54.000 training and kind of put each other on the spot 00:00:54.000 --> 00:00:56.439 and let each other think a little bit about how 00:00:56.439 --> 00:01:01.329 we would train. an athlete or a team from a certain 00:01:01.329 --> 00:01:04.069 sport to get a certain result. It's going to 00:01:04.069 --> 00:01:06.209 be pretty interesting, I think, for the listener 00:01:06.209 --> 00:01:09.909 to hear two different professionals talk about 00:01:09.909 --> 00:01:14.109 how they would train teams for certain results. 00:01:16.010 --> 00:01:20.250 And then at the end, I'll do almost like a lightning 00:01:20.250 --> 00:01:27.140 round type of thing, draw from a hat. and ask 00:01:27.140 --> 00:01:30.159 Tiana just a few questions about that at the 00:01:30.159 --> 00:01:32.159 end. So like I said, we're gonna go back and 00:01:32.159 --> 00:01:34.219 forth. And so this is gonna be pretty interesting 00:01:34.219 --> 00:01:38.079 here. Okay, so I'll take the first question. 00:01:38.959 --> 00:01:43.299 And so before I start, I just wanted to say that 00:01:43.299 --> 00:01:46.980 at ACEs with all of the interactions we get with 00:01:46.980 --> 00:01:50.459 coaches regularly, we do hear among any sport 00:01:50.459 --> 00:01:53.209 you throw out, we hear, you know, one to five 00:01:53.209 --> 00:01:55.150 things that coaches want to improve and they're 00:01:55.150 --> 00:01:58.430 almost always the same within that sport. So 00:01:58.430 --> 00:02:02.750 with that said, let's go with soccer and change 00:02:02.750 --> 00:02:07.090 of direction or agility training first. Okay, 00:02:07.209 --> 00:02:12.629 so good question here. So just off of the two 00:02:12.629 --> 00:02:14.349 things I think we've already talked about in 00:02:14.349 --> 00:02:16.849 several other episodes. I know we've talked about 00:02:16.849 --> 00:02:19.270 what agility is versus what change of direction 00:02:19.270 --> 00:02:25.150 is. And recently we've covered research about 00:02:25.150 --> 00:02:28.909 change of direction and I believe we have a blog 00:02:28.909 --> 00:02:31.949 post up about it as well. So change of direction, 00:02:32.189 --> 00:02:36.050 right? Research says you should be sprinting 00:02:36.050 --> 00:02:40.370 more and doing plyometrics more in order to enhance 00:02:40.370 --> 00:02:44.509 change of direction. So for soccer, I would, 00:02:44.669 --> 00:02:46.639 I mean, most of the time people are going to 00:02:46.639 --> 00:02:48.919 do some type of fitness assessment like the beep 00:02:48.919 --> 00:02:52.099 test or a yo -yo intermittent recovery test so 00:02:52.099 --> 00:02:54.199 that that has an element of change of direction 00:02:54.199 --> 00:02:56.099 in it too especially if you use it for training 00:02:56.099 --> 00:02:57.680 you're going to get that hopefully you're doing 00:02:57.680 --> 00:03:00.460 both sides back and forth if i would improve 00:03:00.460 --> 00:03:03.740 change of direction ability i think one of the 00:03:03.740 --> 00:03:06.719 first things for soccer players overall is to 00:03:06.719 --> 00:03:09.389 figure out where their athletic base is and to 00:03:09.389 --> 00:03:12.430 train from that and how to get back to that quickly. 00:03:12.909 --> 00:03:14.729 I think this is one of the things that's overlooked 00:03:14.729 --> 00:03:18.930 in youth sports is you teach them how to run 00:03:18.930 --> 00:03:22.310 and change direction or how to jump and change 00:03:22.310 --> 00:03:24.650 direction and stuff like that. And then they 00:03:24.650 --> 00:03:28.050 get into the sport and it's like they're running 00:03:28.050 --> 00:03:30.210 and then somebody else stops fast and it's like 00:03:30.210 --> 00:03:32.870 I've got to take a million steps and my body's 00:03:32.870 --> 00:03:36.129 all over the place. I know our podcast listeners 00:03:36.129 --> 00:03:38.560 can't really see me. doing the visualization 00:03:38.560 --> 00:03:42.539 here. But I think to get to learn what your athletic 00:03:42.539 --> 00:03:44.460 base is and how to get back to it quickly, I 00:03:44.460 --> 00:03:46.800 think that allows you a platform to make multiple 00:03:46.800 --> 00:03:50.979 decisions out of like from a athletic or a physical 00:03:50.979 --> 00:03:53.680 standpoint, you can make those types of movement 00:03:53.680 --> 00:03:57.439 decisions. I think that's important. Honestly, 00:03:57.500 --> 00:04:02.020 to do some directional jumps, whether that be 00:04:02.020 --> 00:04:04.620 jumping off both feet laterally and then back 00:04:04.620 --> 00:04:06.860 to that same point. I think that's a good spot. 00:04:06.939 --> 00:04:09.659 If you're doing like hurdle jumps forward continuously, 00:04:09.659 --> 00:04:13.699 that's good. So your feet are getting back to 00:04:13.699 --> 00:04:16.180 a similar position every time. Maybe if you're 00:04:16.180 --> 00:04:19.300 doing single leg jumps, your foot is getting 00:04:19.300 --> 00:04:21.879 back underneath, right? If you do a single leg 00:04:21.879 --> 00:04:25.319 jump forward and you land back in athletic position 00:04:25.319 --> 00:04:28.360 on that one leg, you're getting that kinesthetic 00:04:28.360 --> 00:04:32.550 awareness. so that your brain is kind of knowing 00:04:32.550 --> 00:04:35.750 where your body is in space and you're able to 00:04:35.750 --> 00:04:40.889 find that. So I would do a lot of jumping. Sprinting 00:04:40.889 --> 00:04:43.529 I think is obviously great for kinesthetic awareness 00:04:43.529 --> 00:04:46.509 and just for your muscles to be used to contracting 00:04:46.509 --> 00:04:49.970 at those types of speeds. Maybe throw some deceleration 00:04:49.970 --> 00:04:53.250 on the end of some of your sprints whether that's 00:04:53.250 --> 00:04:57.430 a coach saying stop or giving a reactional like 00:04:57.430 --> 00:05:00.189 visual cue like they are moving in a direction 00:05:00.189 --> 00:05:02.990 or they're putting one foot forward and so the 00:05:02.990 --> 00:05:05.949 kids are having to mirror that um whether kids 00:05:05.949 --> 00:05:08.430 are actually doing mirror or tag drills with 00:05:08.430 --> 00:05:12.930 each other those things can improve change of 00:05:12.930 --> 00:05:16.569 direction ability not a lot of like hey run to 00:05:16.569 --> 00:05:19.290 this cone and back i think uh just what that's 00:05:19.290 --> 00:05:22.600 just what the research says however I do think 00:05:22.600 --> 00:05:24.540 you can do some of that. You should, right? You 00:05:24.540 --> 00:05:28.360 need to get people used to finding those change 00:05:28.360 --> 00:05:31.920 of direction angles quickly so that their body 00:05:31.920 --> 00:05:35.319 is used to doing that. So adding in the decelerations 00:05:35.319 --> 00:05:37.980 at the end of your sprints, doing a little bit 00:05:37.980 --> 00:05:40.839 of change of direction and doing some plyometrics, 00:05:41.500 --> 00:05:43.620 getting it starting double leg, but getting into 00:05:43.620 --> 00:05:47.829 those. directional like 45 degree bounds or lateral 00:05:47.829 --> 00:05:51.589 bounds or single leg bounding or something like 00:05:51.589 --> 00:05:54.490 that even if it's like single leg jumps going 00:05:54.490 --> 00:05:56.990 lateral over cones or something just getting 00:05:56.990 --> 00:06:01.269 your body used to absorbing force slowing down 00:06:01.269 --> 00:06:04.029 momentum from where you just came from and then 00:06:04.029 --> 00:06:06.470 reapplying it you know so i think those things 00:06:06.470 --> 00:06:09.990 are important for helping somebody change direction 00:06:09.990 --> 00:06:12.389 better, which would give them a great foundation 00:06:12.389 --> 00:06:15.350 to help them be more agile when they have to 00:06:15.350 --> 00:06:20.769 make a decision in sport. Now that that all addresses 00:06:20.769 --> 00:06:24.649 that change of direction kind of on the field. 00:06:25.230 --> 00:06:27.629 What do you think or are there things that come 00:06:27.629 --> 00:06:31.050 to mind when somebody says they want to improve 00:06:31.050 --> 00:06:32.949 change of direction when it comes to the weight 00:06:32.949 --> 00:06:36.709 room? Resistance training. So again, Referencing 00:06:36.709 --> 00:06:38.730 back to the podcast where I covered all that 00:06:38.730 --> 00:06:42.189 research resistance training added into speed 00:06:42.189 --> 00:06:46.290 and plyometrics was also the best option to improve 00:06:46.290 --> 00:06:49.449 change of direction. So if your lower body is 00:06:49.449 --> 00:06:51.350 getting stronger at that point, or if you're 00:06:51.350 --> 00:06:54.230 focusing on multi joint lower body movements, 00:06:54.529 --> 00:06:58.470 you're squatting or lunging, you're hinging of 00:06:58.470 --> 00:07:03.990 some sort. Maybe doing bridging as well, like 00:07:03.990 --> 00:07:08.259 all of these things. globally or generally are 00:07:08.259 --> 00:07:10.720 going to help you. So if you have a stronger 00:07:10.720 --> 00:07:14.540 lower body, you're going to be able to slow yourself 00:07:14.540 --> 00:07:18.060 down better. So going full range of motion and 00:07:18.060 --> 00:07:22.879 like lunges, squats, working up to not necessarily 00:07:22.879 --> 00:07:26.000 like the heaviest weight you can do. But once 00:07:26.000 --> 00:07:27.899 you're getting movements down, you're building 00:07:27.899 --> 00:07:31.740 up some tolerance to the stress. So you've been 00:07:31.740 --> 00:07:35.959 training consistently for a while. And then just 00:07:35.959 --> 00:07:38.819 continuing to push yourself, you know, not necessarily 00:07:38.819 --> 00:07:42.220 so far past the limit, but just going a little 00:07:42.220 --> 00:07:44.639 bit past the limit every once in a while so that 00:07:44.639 --> 00:07:49.079 you're creating a better resiliency towards those 00:07:49.079 --> 00:07:51.459 higher forces that you would experience in trying 00:07:51.459 --> 00:07:54.920 to slow down. Yeah, and then sometimes, you know, 00:07:55.000 --> 00:07:57.660 doing continuous jumps to build up a little capacity 00:07:57.660 --> 00:08:01.720 or doing some light weighted jumps can also help 00:08:01.720 --> 00:08:03.800 you. And those are all things you can do in the 00:08:03.800 --> 00:08:06.160 weight room as well. So just get strong with 00:08:06.160 --> 00:08:08.860 your lower body, and that'll help you with everything 00:08:08.860 --> 00:08:11.019 that you're going to do on the field. All right, 00:08:11.100 --> 00:08:14.360 my turn. Another one that we get a lot from coaches 00:08:14.360 --> 00:08:17.720 is in the sport of volleyball. And of course, 00:08:17.899 --> 00:08:19.680 play volleyball, you want to increase your vertical 00:08:19.680 --> 00:08:22.339 jump. So Tiana, what would you do to increase 00:08:22.339 --> 00:08:26.040 vertical jump in volleyball players? Yeah, so. 00:08:26.319 --> 00:08:28.779 When it comes to vertical jump, I would say, 00:08:28.879 --> 00:08:31.600 you know, some of the same things in terms of 00:08:31.600 --> 00:08:35.460 plyometrics or single jumps applies here. So 00:08:35.460 --> 00:08:39.740 learning how to transfer force vertically in 00:08:39.740 --> 00:08:42.799 the most efficient way is going to help with 00:08:42.799 --> 00:08:48.620 vertical jump and then weighting the body in 00:08:48.620 --> 00:08:52.590 an explosive manner. So things like we program 00:08:52.590 --> 00:08:55.090 cleans a lot now there is a learning curve when 00:08:55.090 --> 00:08:59.549 it comes to movements like the clean and you 00:08:59.549 --> 00:09:01.850 know there's different variations of that whether 00:09:01.850 --> 00:09:03.610 you start from the floor you're starting from 00:09:03.610 --> 00:09:08.649 the knees but learning how to use triple extension 00:09:08.649 --> 00:09:12.129 in a way that's effective is going to help you 00:09:12.129 --> 00:09:15.129 improve jumping vertically because that is essentially 00:09:15.129 --> 00:09:19.289 what you're doing when you are gaining height 00:09:19.289 --> 00:09:23.500 off the ground so you know, anything to do with 00:09:23.500 --> 00:09:27.059 with box jumps in the gym, as long as they're 00:09:27.059 --> 00:09:30.679 being used properly. And by that, I mean, you're 00:09:30.679 --> 00:09:33.919 landing in a proper manner on top of the box 00:09:33.919 --> 00:09:35.899 where you're not just trying to jump as high 00:09:35.899 --> 00:09:38.340 as humanly possible and landing in some kind 00:09:38.340 --> 00:09:42.399 of strange position that you wouldn't be utilizing 00:09:42.399 --> 00:09:45.460 off the ground to make a jump up for a ball. 00:09:46.490 --> 00:09:50.730 And then, you know, any sort of explosive movements 00:09:50.730 --> 00:09:53.649 in the weight room, as well as your, you know, 00:09:53.830 --> 00:09:56.389 foundational strength for the lower body, same 00:09:56.389 --> 00:09:59.669 as you mentioned in soccer in terms of just becoming 00:09:59.669 --> 00:10:06.909 stronger in your entire lower body. Now, I know 00:10:06.909 --> 00:10:10.909 you and I obviously know how to coach Olympic 00:10:10.909 --> 00:10:13.129 movements and the benefits of them. But what 00:10:13.129 --> 00:10:17.120 if what if someone or if a volleyball coach doesn't 00:10:17.120 --> 00:10:20.039 necessarily have the skill set to coach them 00:10:20.039 --> 00:10:22.700 or doesn't believe in coaching Olympic weightlifting 00:10:22.700 --> 00:10:26.399 movements, what alternatives could they have? 00:10:27.799 --> 00:10:30.580 I think there's a range, you know, you can do 00:10:30.580 --> 00:10:35.200 something as simple as a jump squat to kind of 00:10:35.200 --> 00:10:38.379 mimic that type of movement. Or you could do 00:10:38.379 --> 00:10:41.580 a quarter squat where you're waiting a bar and 00:10:41.580 --> 00:10:43.700 then you're, you know, you're not necessarily 00:10:43.700 --> 00:10:46.419 getting into the full squat position you're utilizing 00:10:46.419 --> 00:10:49.360 that upper portion of the squat to be able to 00:10:49.360 --> 00:10:52.779 move weight um quickly and work on speed on the 00:10:52.779 --> 00:10:57.360 bar um for yeah those are two things that come 00:10:57.360 --> 00:11:00.120 to mind all right are we ready for our next sport 00:11:00.120 --> 00:11:07.179 let's go all right um i hear this one a lot And 00:11:07.179 --> 00:11:10.279 usually, well, you know, whether what this means 00:11:10.279 --> 00:11:12.879 exactly to the coaches, I'm not it usually varies, 00:11:12.879 --> 00:11:16.179 but we'll hear from football coaches a lot of 00:11:16.179 --> 00:11:19.679 time that they're looking for explosive power. 00:11:21.399 --> 00:11:24.840 Yeah, yeah, I've heard that as well, right? Honestly, 00:11:25.019 --> 00:11:29.279 what I think it comes to is acceleration in some 00:11:29.279 --> 00:11:32.360 manner, whether that's taking off and sprinting. 00:11:32.519 --> 00:11:36.700 reaccelerating or it's accelerating their body 00:11:36.700 --> 00:11:40.360 out of bilateral stance or out of two feet into 00:11:40.360 --> 00:11:42.820 somebody right like I think it comes down to 00:11:42.820 --> 00:11:47.679 acceleration so really in my head we're gonna 00:11:47.679 --> 00:11:51.100 train sprinting there's gonna be probably more 00:11:51.100 --> 00:11:53.960 of a speed emphasis in your resistance training 00:11:53.960 --> 00:11:57.639 I think that when training this it's more seasonal 00:11:57.929 --> 00:12:00.970 It's not like I'm doing this for the entire year. 00:12:01.110 --> 00:12:03.210 You're probably doing elements of it here and 00:12:03.210 --> 00:12:06.850 there, but it's not like the sole focus for the 00:12:06.850 --> 00:12:10.090 entirety of your program. I think definitely 00:12:10.090 --> 00:12:12.429 for football, you need to have a strong strength 00:12:12.429 --> 00:12:16.029 base. I think a lot of teams and coaches do a 00:12:16.029 --> 00:12:18.970 pretty good job of developing a good strength 00:12:18.970 --> 00:12:21.169 base. And then at that point, it's really about 00:12:21.340 --> 00:12:23.519 velocity if you're in the weight room it's about 00:12:23.519 --> 00:12:25.519 moving the barbell at certain speeds whether 00:12:25.519 --> 00:12:29.159 that is utilizing Olympic weightlifting movements 00:12:29.159 --> 00:12:33.620 or they any of their derivatives having an emphasis 00:12:33.620 --> 00:12:37.580 on squat where if you're going full range of 00:12:37.580 --> 00:12:40.899 motion half range of motion quarter like to have 00:12:40.899 --> 00:12:43.559 an emphasis to drive up as fast as possible if 00:12:43.559 --> 00:12:47.049 you've got some type of feedback from a velocity 00:12:47.049 --> 00:12:50.970 tracking device, whether that's camera or it's 00:12:50.970 --> 00:12:53.789 tethered to the bar. I think that's super helpful 00:12:53.789 --> 00:12:56.169 to give that immediate feedback to athletes, 00:12:57.490 --> 00:13:02.210 which in turn creates internal competition and 00:13:02.210 --> 00:13:04.809 competition with those around them. So internal 00:13:04.809 --> 00:13:10.019 and external there. Yeah, I think the plyometric 00:13:10.019 --> 00:13:12.379 element as well right being able to control your 00:13:12.379 --> 00:13:18.759 body weight redirect force on impact That's essentially 00:13:18.759 --> 00:13:24.059 what sprinting is at full speed so I think Those 00:13:24.059 --> 00:13:26.480 elements right there. So we talked about honestly 00:13:26.480 --> 00:13:29.000 kind of some similar things that I mentioned 00:13:29.000 --> 00:13:34.139 in soccer But to be able to re -accelerate, apply 00:13:34.139 --> 00:13:37.340 as much force as possible in a short amount of 00:13:37.340 --> 00:13:42.360 time, right? I think that is how you would get 00:13:42.360 --> 00:13:46.000 someone to be more explosive, if you will. Have 00:13:46.000 --> 00:13:51.679 a lot more sprinting. You could probably... I 00:13:51.679 --> 00:13:56.720 think you might find some benefit to the athlete 00:13:56.720 --> 00:14:00.679 themselves if you... Change starting position. 00:14:00.679 --> 00:14:02.759 Maybe that takes some monotony out of it for 00:14:02.759 --> 00:14:05.639 them. That's I'm in push -up position, which 00:14:05.639 --> 00:14:09.000 I've seen a lot I'm seated seated facing a different 00:14:09.000 --> 00:14:11.960 direction standing facing a different direction 00:14:11.960 --> 00:14:14.639 You know one hand on the ground two hands on 00:14:14.639 --> 00:14:16.879 the ground, whatever whatever it is changing 00:14:16.879 --> 00:14:22.799 position like that might help them to Find positions 00:14:22.799 --> 00:14:25.399 that they might be in during a game or practice 00:14:25.399 --> 00:14:30.460 and then be able to apply And maybe a more practical 00:14:30.460 --> 00:14:33.559 element, but yeah, I think bar velocity in the 00:14:33.559 --> 00:14:36.559 weight room needs to be an emphasis So finding 00:14:36.559 --> 00:14:39.480 the sweet spot between what how much weight you 00:14:39.480 --> 00:14:45.059 can have on there and move pretty fast but also 00:14:45.059 --> 00:14:48.139 Going into I need to have lighter weights and 00:14:48.139 --> 00:14:50.419 move the bar a lot faster So I think the balance 00:14:50.419 --> 00:14:53.620 between those two maybe that's having different 00:14:53.620 --> 00:14:55.960 emphasis on different days of the week that you're 00:14:55.960 --> 00:15:00.179 training. Definitely having a sprint element 00:15:00.179 --> 00:15:03.960 at least once a week in there and having a plyometric 00:15:03.960 --> 00:15:06.419 element at least once a week in there as well. 00:15:06.639 --> 00:15:10.159 Whether that's in the weight room with like many 00:15:10.159 --> 00:15:13.919 hurdles or it's out on the field with bounding 00:15:13.919 --> 00:15:16.879 or more hurdles out on the field, you know, whatever 00:15:16.879 --> 00:15:20.220 that is. That's how I think you could train someone 00:15:20.220 --> 00:15:24.820 to be explosive for football. Yeah, and I think 00:15:24.820 --> 00:15:27.639 you know explosiveness and speed are synonymous 00:15:27.639 --> 00:15:31.980 a lot and One of the kind of age -old debates 00:15:31.980 --> 00:15:35.840 is the difference between football fast and track 00:15:35.840 --> 00:15:39.399 fast like sprint fast What comes to mind when 00:15:39.399 --> 00:15:42.460 you you know hear that brought up or what is 00:15:42.460 --> 00:15:45.240 the difference to you between? Football speed 00:15:45.240 --> 00:15:48.259 what's effective there versus maybe what a hundred 00:15:48.259 --> 00:15:53.409 meter sprinter speed would have to be well So 00:15:53.409 --> 00:15:56.929 what's what's interesting I think is There's 00:15:56.929 --> 00:16:01.250 a lot of GPS data out about how far the average 00:16:01.250 --> 00:16:04.149 football play is right and how long that lasts 00:16:04.149 --> 00:16:07.669 Well a hundred meter sprint is always a hundred 00:16:07.669 --> 00:16:10.690 meters every single play quote -unquote if you 00:16:10.690 --> 00:16:13.529 will right so the average distance is a hundred 00:16:13.529 --> 00:16:17.509 meters the average time that varies based on 00:16:17.509 --> 00:16:20.389 the the heat right and the level of that heat 00:16:20.389 --> 00:16:24.690 so Honestly, I don't think it needs to be very 00:16:24.690 --> 00:16:27.789 far. I think the average is like way less than 00:16:27.789 --> 00:16:33.070 40 yards, but So I think that those shorter distances 00:16:33.070 --> 00:16:36.590 probably it's probably acceleration like pure 00:16:36.590 --> 00:16:39.129 acceleration that needs to be focused on not 00:16:39.129 --> 00:16:42.690 necessarily top -end speed all the time right 00:16:42.690 --> 00:16:45.820 there are players like defensive backs, wide 00:16:45.820 --> 00:16:49.080 receivers, they may reach top in speed on a play 00:16:49.080 --> 00:16:51.299 because they're running a route and they're trying 00:16:51.299 --> 00:16:53.919 to get open even if the ball doesn't come to 00:16:53.919 --> 00:16:56.159 them at that point, right? So, and then running 00:16:56.159 --> 00:16:58.820 backs if they break free obviously, but I think 00:16:58.820 --> 00:17:02.080 really what it comes down to besides how far 00:17:02.080 --> 00:17:06.000 you may actually run in a play is also two different 00:17:06.000 --> 00:17:09.039 elements here. Football sprinting is like weighted 00:17:09.039 --> 00:17:15.200 sprinting in the game and It's also elusive sprinting 00:17:15.200 --> 00:17:17.500 for the most part either you're trying not to 00:17:17.500 --> 00:17:20.619 get Try not to be in contact with somebody like 00:17:20.619 --> 00:17:23.059 on the offensive or defensive side, right? And 00:17:23.059 --> 00:17:25.180 then at some point there's contact gonna happen 00:17:25.180 --> 00:17:28.460 But really it's it's not straight line or around 00:17:28.460 --> 00:17:31.960 the turn It's it's moving around bodies and moving 00:17:31.960 --> 00:17:34.759 in space trying to take different angles. So 00:17:34.759 --> 00:17:37.640 Those are probably I listed three things right 00:17:37.640 --> 00:17:39.720 there three things that I think make it different 00:17:40.350 --> 00:17:43.809 Yeah, I agree with all of those and and also 00:17:43.809 --> 00:17:46.329 thinking about kind of like the angle that that 00:17:46.329 --> 00:17:49.710 speed has to be carried So, you know not always 00:17:49.710 --> 00:17:52.849 around bodies sometimes into bodies So, you know 00:17:52.849 --> 00:17:55.230 the difference there and how you have to accelerate 00:17:55.230 --> 00:17:58.529 in order to actually hit your target versus just 00:17:58.529 --> 00:18:02.170 to get in a you know Ideal position to be fast, 00:18:02.789 --> 00:18:04.829 right? Right. That's completely different. But 00:18:04.829 --> 00:18:09.069 you see those when you get those track athletes 00:18:09.069 --> 00:18:12.309 who come to play football, when you put them 00:18:12.309 --> 00:18:15.529 in the right positions, in the right situations, 00:18:15.950 --> 00:18:18.950 you can really tell it's different, right? If 00:18:18.950 --> 00:18:22.089 you get them around the corner, you know, and 00:18:22.089 --> 00:18:24.690 they're able to break free and just go sprint 00:18:24.690 --> 00:18:27.769 and not have to worry about making a move on 00:18:27.769 --> 00:18:29.890 somebody, they're elite, you know, and you can 00:18:29.890 --> 00:18:32.210 tell it's different. Yeah, you see that same 00:18:32.210 --> 00:18:34.549 crossover to with, you know, more of the indoor 00:18:34.549 --> 00:18:38.470 track version because it's shorter. of a distance 00:18:38.470 --> 00:18:41.630 is not 100 meters. But you see it in that in 00:18:41.630 --> 00:18:43.450 that field, too, because you can have football 00:18:43.450 --> 00:18:46.309 players that just come fresh off of playing their 00:18:46.309 --> 00:18:48.329 sport and hop right in and can be elite there. 00:18:49.089 --> 00:18:52.190 So that's awesome. Yeah. All right. Moving into 00:18:52.190 --> 00:18:57.569 the next one. Going into baseball or softball, 00:18:57.750 --> 00:19:00.950 obviously, the sport's a lot different. I want 00:19:00.950 --> 00:19:05.009 you to talk about developing power. That's another 00:19:05.009 --> 00:19:10.730 loose term, you know. um because this is a rotational 00:19:10.730 --> 00:19:14.809 sport there's not as much running uh involved 00:19:14.809 --> 00:19:19.329 in it so how would you develop power um for baseball 00:19:19.329 --> 00:19:24.650 or softball yeah um you know the I think in terms 00:19:24.650 --> 00:19:27.470 of baseball and softball like you said with rotational 00:19:27.470 --> 00:19:30.650 movement there's a lot you can do there in terms 00:19:30.650 --> 00:19:35.569 of isometric training you can utilize resistance 00:19:35.569 --> 00:19:37.970 bands to kind of mimic some of that rotational 00:19:37.970 --> 00:19:40.750 movement that the athletes are going to be doing 00:19:40.750 --> 00:19:44.089 and a lot of times with those sports there's 00:19:44.089 --> 00:19:48.619 so much potential for overuse. That training 00:19:48.619 --> 00:19:51.519 kind of just to prevent injury and strengthen 00:19:51.519 --> 00:19:55.359 joints is a big part of that as well. So, you 00:19:55.359 --> 00:19:57.220 know, you just want to keep your players healthy 00:19:57.220 --> 00:20:01.819 and recovering quickly. So with baseball and 00:20:01.819 --> 00:20:06.400 softball, I think a lot of the training for strength 00:20:06.400 --> 00:20:08.200 and power the way you would traditionally do 00:20:08.200 --> 00:20:13.920 it with squats, but also including single limb 00:20:14.269 --> 00:20:17.029 movements. So you know, your dumbbell training 00:20:17.029 --> 00:20:20.490 with single arm presses or military presses, 00:20:21.930 --> 00:20:25.170 single leg movement on the lower body. So whether 00:20:25.170 --> 00:20:30.289 that's single leg squatting or Romanian deadlifts, 00:20:30.609 --> 00:20:34.609 but anything you're doing that's going to help 00:20:34.609 --> 00:20:39.809 with stabilizing joint movement and preventing 00:20:39.809 --> 00:20:44.420 that rotational or overuse injury around joints 00:20:44.420 --> 00:20:50.220 is a good place to start in terms of just overall 00:20:50.220 --> 00:20:53.359 strength and like we were talking about before, 00:20:53.920 --> 00:20:56.920 athleticism for that particular application for 00:20:56.920 --> 00:21:01.420 their sport. Yeah, I agree. Lower body is a very 00:21:01.420 --> 00:21:06.470 important part. even for rotational sports because 00:21:06.470 --> 00:21:09.650 all of that rotation starts of how you're applying 00:21:09.650 --> 00:21:11.809 force into the ground. And I don't know, sometimes 00:21:11.809 --> 00:21:14.710 it gets lost on people. It's like I got to train. 00:21:15.630 --> 00:21:19.329 I don't know, train my upper body rotation or 00:21:19.329 --> 00:21:22.470 what have you. But one thing I wanted to add 00:21:22.470 --> 00:21:24.849 there just because I was one of the authors on 00:21:24.849 --> 00:21:29.230 this publication was utilizing landmine rotations 00:21:29.230 --> 00:21:33.619 or variations of landmine rotations. for rotational 00:21:33.619 --> 00:21:36.799 athletes is definitely beneficial because of 00:21:36.799 --> 00:21:41.839 the I guess more transferable forces that you 00:21:41.839 --> 00:21:47.819 may be able to create by using that type of exercise 00:21:47.819 --> 00:21:51.880 selection. Yeah and that core stability as well 00:21:51.880 --> 00:21:54.720 is a big factor in that rotational movement so 00:21:54.720 --> 00:22:02.240 the landmines are yeah perfect. We have one more. 00:22:02.259 --> 00:22:04.559 Yeah, but it's my turn to ask you again. This 00:22:04.559 --> 00:22:07.900 is a back -to -back for you. I think training 00:22:07.900 --> 00:22:14.259 track for speed Track for speed I feel like when 00:22:14.259 --> 00:22:16.500 you ask a track coach that question that's very 00:22:16.500 --> 00:22:21.079 loaded. There's just that's the whole thing So 00:22:21.079 --> 00:22:23.119 it is everything it's everything. Yeah, we could 00:22:23.119 --> 00:22:28.579 go on forever on this subject, but um initially 00:22:28.579 --> 00:22:32.500 what I would say would be you know the plyometrics 00:22:32.500 --> 00:22:34.980 that we've brought up on almost everything that 00:22:34.980 --> 00:22:37.559 involves speed so you're going to need the plyometric 00:22:37.559 --> 00:22:40.819 aspect and in this sense you're going to need 00:22:40.819 --> 00:22:45.019 the multi -jump movement whether that's with 00:22:45.019 --> 00:22:48.720 double leg contact or single because of course 00:22:48.720 --> 00:22:52.039 you're pushing off in a double leg fashion at 00:22:52.039 --> 00:22:54.180 the beginning of a sprint when you're coming 00:22:54.180 --> 00:22:56.400 out of the starting box or even if you're standing 00:22:56.400 --> 00:22:59.539 it's not going to be quite as explosive as from 00:22:59.539 --> 00:23:03.660 the box position but you still need to be proficient 00:23:03.660 --> 00:23:06.059 in that and then you're going to need the single 00:23:06.059 --> 00:23:09.000 leg abilities because obviously each foot contact 00:23:09.000 --> 00:23:14.099 in the sprint is going to be one at a time. As 00:23:14.099 --> 00:23:19.210 far as speed itself you need to train sprinting 00:23:19.210 --> 00:23:24.410 fast to be fast. So one thing we see a lot outside 00:23:24.410 --> 00:23:27.289 of kind of the college range when it comes to 00:23:27.289 --> 00:23:29.170 track and field is people are afraid to move 00:23:29.170 --> 00:23:32.430 quickly too soon. And I think that's a big mistake 00:23:32.430 --> 00:23:36.069 because if you want to be fast, you need to be 00:23:36.069 --> 00:23:39.269 sprinting. So the earlier you can start working 00:23:39.269 --> 00:23:43.170 on sprinting at top end speed, the better. But 00:23:43.170 --> 00:23:46.279 that comes with the caveat of programming it 00:23:46.279 --> 00:23:50.779 properly. So you want to start with those shorter 00:23:50.779 --> 00:23:54.500 sprints, full recoveries, working on just that 00:23:54.500 --> 00:23:58.400 foot contact and accelerative speed in the beginning 00:23:58.400 --> 00:24:01.140 and then you can work up to those longer distances 00:24:01.140 --> 00:24:02.819 where you're trying to carry that acceleration 00:24:02.819 --> 00:24:07.579 out into your main portion of your sprints. The 00:24:07.579 --> 00:24:10.059 other drill that comes to mind that gets utilized 00:24:10.059 --> 00:24:14.339 often is the wicket drill. I'm not sure if you've 00:24:14.339 --> 00:24:17.579 used wickets where they're measured out in a 00:24:17.579 --> 00:24:21.559 certain pattern but this is something that most 00:24:21.559 --> 00:24:25.039 sprint coaches will do and there's there's all 00:24:25.039 --> 00:24:28.759 kinds of uh theories on what the exact stride 00:24:28.759 --> 00:24:31.140 length should be and the foot contact should 00:24:31.140 --> 00:24:33.539 look like but most coaches will measure this 00:24:33.539 --> 00:24:37.359 out and it's going to start out in a way that 00:24:37.400 --> 00:24:40.880 each stride length and frequency is a little 00:24:40.880 --> 00:24:43.039 bit shorter and closer together as your kids 00:24:43.039 --> 00:24:47.039 are untrained. And then those wicket distances 00:24:47.039 --> 00:24:50.660 are going to move apart as kids are more trained 00:24:50.660 --> 00:24:54.460 and stronger and more explosive. And by wicket, 00:24:54.579 --> 00:24:57.680 I mean, you can do them with those little mini 00:24:57.680 --> 00:25:01.170 hurdles. that sit on the track or the field surface 00:25:01.170 --> 00:25:04.390 or you can tape out the marks or chalk them whatever 00:25:04.390 --> 00:25:07.349 you want to do but working on stride length and 00:25:07.349 --> 00:25:10.789 stride frequency and giving people a visual understanding 00:25:10.789 --> 00:25:13.710 of what that looks like to be as fast as they 00:25:13.710 --> 00:25:18.490 possibly can especially in the acceleration zone 00:25:19.279 --> 00:25:22.420 Super important because a lot of kids naturally 00:25:22.420 --> 00:25:24.759 will just when they first start sprinting They'll 00:25:24.759 --> 00:25:26.980 take some tiny steps in the very beginning just 00:25:26.980 --> 00:25:29.220 to get them in and feel like they're moving their 00:25:29.220 --> 00:25:32.140 body quickly So that means they're going faster 00:25:32.140 --> 00:25:36.079 when in reality they need the power and the foot 00:25:36.079 --> 00:25:38.940 contact Time to be able to push off the ground 00:25:38.940 --> 00:25:42.319 and move themselves more quickly. So The wicket 00:25:42.319 --> 00:25:45.400 drill is one of them the main ones I would say 00:25:45.400 --> 00:25:47.980 along with the plyometric training and just sprinting 00:25:47.980 --> 00:25:51.680 itself Awesome quickly before we need to move 00:25:51.680 --> 00:25:56.079 to the lightning round here What maybe a couple 00:25:56.079 --> 00:25:58.480 of things you would use in the weight room to 00:25:58.480 --> 00:26:04.400 supplement? speed for track Yeah, this is a big 00:26:04.400 --> 00:26:07.609 one here where Um, I would say that Olympic lifting 00:26:07.609 --> 00:26:11.730 is applicable So if it's something that you haven't 00:26:11.730 --> 00:26:14.769 started yet I think taking the time and energy 00:26:14.769 --> 00:26:16.950 to go through teaching it properly is important 00:26:16.950 --> 00:26:19.869 because The amount of explosive training that 00:26:19.869 --> 00:26:22.569 you can get through doing proper power cleans 00:26:22.569 --> 00:26:25.730 or clean and jerk or snatch or whatever that 00:26:25.730 --> 00:26:28.970 may be Uh is is going to help you in the long 00:26:28.970 --> 00:26:31.009 run all the way through your career and track 00:26:31.009 --> 00:26:34.930 um, so That type of training and then any of 00:26:34.930 --> 00:26:38.349 those weighted jumping movements So, you know, 00:26:38.490 --> 00:26:41.549 even if you're using some mini hurdles in in 00:26:41.549 --> 00:26:43.349 the weight room or something and you have a weighted 00:26:43.349 --> 00:26:47.789 fast Working on ground contact and overcoming 00:26:47.789 --> 00:26:51.990 ground contact that's weighted is A good way 00:26:51.990 --> 00:26:55.490 to train that explosive power for sprinting So 00:26:55.490 --> 00:26:58.329 question I wanted to ask you here. I want you 00:26:58.329 --> 00:27:06.400 to define athleticism define it in whatever terms 00:27:06.400 --> 00:27:10.940 that you can think of simplest terms most expanded 00:27:10.940 --> 00:27:19.259 terms define athleticism um okay well for one 00:27:19.259 --> 00:27:28.579 it's the ability to adapt to sport movement um 00:27:28.750 --> 00:27:32.009 that's outside of what you your skill set or 00:27:32.009 --> 00:27:34.930 what you've already learned just based on the 00:27:34.930 --> 00:27:39.009 physicality of your body already. Like that's 00:27:39.009 --> 00:27:41.509 what comes to mind when I think about you know 00:27:41.509 --> 00:27:46.430 who's an athlete because you might not be like 00:27:46.430 --> 00:27:49.430 super skillful at whatever particular sport so 00:27:49.430 --> 00:27:52.609 say you're say you're a track athlete and then 00:27:52.609 --> 00:27:54.569 you walk out there and you attempt jiu -jitsu 00:27:54.569 --> 00:27:57.759 but you know nothing about the skill set Can 00:27:57.759 --> 00:28:02.640 you still hang enough to participate in a way 00:28:02.640 --> 00:28:07.220 just using your own internal? And you're like 00:28:07.220 --> 00:28:09.579 current physicality to compete so you're able 00:28:09.579 --> 00:28:13.819 to adapt quickly to whatever kind of. Situation 00:28:13.819 --> 00:28:21.220 that that. Sport course. Trying to think of other 00:28:21.220 --> 00:28:23.920 examples of people like you know you'll see I 00:28:23.920 --> 00:28:26.220 don't know like a Michael Jordan like somebody 00:28:26.220 --> 00:28:29.630 that can. as high as they can possibly be in 00:28:29.630 --> 00:28:31.390 one sport and then can switch over and still, 00:28:31.670 --> 00:28:34.269 you know, be an elite athlete in another sport. 00:28:36.869 --> 00:28:42.630 What about you? I think that. I think there's 00:28:42.630 --> 00:28:46.230 a difference between being athletic and being 00:28:46.230 --> 00:28:49.329 a skilled sports player. I think there's a difference 00:28:49.329 --> 00:28:51.549 between the two. So I'm not going to even attempt 00:28:51.549 --> 00:28:55.170 the skilled sports player definition, but in 00:28:55.170 --> 00:28:59.609 simplest terms, I think being athletic is it 00:28:59.609 --> 00:29:02.210 comes down to force expression in the shortest 00:29:02.210 --> 00:29:07.089 amount of time. I can see that, especially when 00:29:07.089 --> 00:29:10.569 you remove the skill sets. Right. Right. If you're 00:29:10.569 --> 00:29:15.009 an athlete, you're typically able to jump high, 00:29:15.309 --> 00:29:19.890 run fast, your very good at change of direction. 00:29:21.390 --> 00:29:24.730 A popular term is twitchy, like a fast twitch 00:29:24.730 --> 00:29:28.569 or quick twitch guy or girl, you know, I think 00:29:28.569 --> 00:29:31.089 a lot of coaches say that use those terms. But 00:29:31.089 --> 00:29:33.369 essentially that comes to now comes down to force 00:29:33.369 --> 00:29:36.089 expression in the shortest amount of time, whether 00:29:36.089 --> 00:29:37.990 that's a very large amount. And it typically 00:29:37.990 --> 00:29:41.329 is it's like how much force can you exert in 00:29:41.329 --> 00:29:44.970 the shortest amount of time? I would say that 00:29:44.970 --> 00:29:52.799 you say that someone who maybe is a cyclist and 00:29:52.799 --> 00:29:56.059 then competes in triathlons when they've never 00:29:56.059 --> 00:30:00.640 swam or uh run then goes out there and does that 00:30:00.640 --> 00:30:03.160 they're not twitchy but maybe they adapt really 00:30:03.160 --> 00:30:05.500 well and they're elite in that area are they 00:30:05.500 --> 00:30:11.380 not athletic is that an athletic event or is 00:30:11.380 --> 00:30:14.099 that an endurance event in my opinion it's an 00:30:14.099 --> 00:30:18.480 endurance event i think athleticism includes 00:30:18.480 --> 00:30:26.500 endurance in some respects. I would never say 00:30:26.500 --> 00:30:30.180 that a triathlete, an Olympic triathlete is not 00:30:30.180 --> 00:30:33.079 athletic. I would never, that would never come 00:30:33.079 --> 00:30:36.599 to mind to me. Interesting. I would not say that. 00:30:36.700 --> 00:30:39.140 I wouldn't say they're athletic. I would say 00:30:39.140 --> 00:30:45.599 that they're You know, I would say that they 00:30:45.599 --> 00:30:48.079 would just excel in endurance events like maybe 00:30:48.079 --> 00:30:53.619 you could put the Qualifier endurance athlete 00:30:53.619 --> 00:30:57.779 on there if you want But when I think about athletic 00:30:57.779 --> 00:31:06.380 I think about sports that require Reactions to 00:31:06.380 --> 00:31:10.759 the body to other external bodies or external 00:31:10.759 --> 00:31:16.259 things or they require, like I said, force expressions 00:31:16.259 --> 00:31:21.819 in a short amount of time. So a multi -event 00:31:21.819 --> 00:31:25.440 athlete in track, I think that person's athletic, 00:31:25.660 --> 00:31:27.920 right? They have to jump, they're gonna have 00:31:27.920 --> 00:31:31.000 to throw, they're gonna have to sprint. I think 00:31:31.000 --> 00:31:33.859 that person's an athlete. They're doing multiple 00:31:33.859 --> 00:31:38.240 things at a high level. Yeah, well, and since 00:31:38.240 --> 00:31:40.200 the beginning of time, that was the definition 00:31:40.200 --> 00:31:46.400 of athlete. So that would make sense. But I don't 00:31:46.400 --> 00:31:49.980 know, I think I'd boil it down to saying physically 00:31:49.980 --> 00:31:53.619 adaptable at the highest degree is an athlete 00:31:53.619 --> 00:31:56.579 or athleticism expression of athleticism. So 00:31:57.069 --> 00:31:59.690 I don't know. That's interesting. That's a hot 00:31:59.690 --> 00:32:01.730 take. We should put that one out there. Yeah. 00:32:02.089 --> 00:32:05.730 I can get behind the adaptation thing, right? 00:32:05.849 --> 00:32:08.410 Because then I think you get into different levels 00:32:08.410 --> 00:32:12.950 of athletes. So typically, elite athletes adapt 00:32:12.950 --> 00:32:18.269 better to training, to stimulus they get from 00:32:18.269 --> 00:32:21.309 competition. So I agree with that statement that 00:32:21.309 --> 00:32:27.069 if you can adapt faster, You're going to be a 00:32:27.069 --> 00:32:29.869 better Performer, let's say not necessarily. 00:32:29.910 --> 00:32:33.390 Let's not say necessarily athlete or Skilled 00:32:33.390 --> 00:32:35.849 sports player you're going to perform better 00:32:35.849 --> 00:32:40.569 if you can adapt more quickly So I definitely 00:32:40.569 --> 00:32:44.970 agree with that addition there's also the like 00:32:44.970 --> 00:32:50.849 kind of genetically born gifted athlete situation 00:32:50.849 --> 00:32:55.980 and then the Athlete who has in them the ability 00:32:55.980 --> 00:33:00.859 to learn quickly but may not Instantly be athletic. 00:33:00.859 --> 00:33:02.579 Do you know what I mean? So like there's that 00:33:02.579 --> 00:33:06.799 guy that's just built You know super tall already 00:33:06.799 --> 00:33:11.059 has great musculature Already can move well or 00:33:11.059 --> 00:33:13.920 there's that guy that maybe is a little bit smaller 00:33:13.920 --> 00:33:19.539 but like extremely quick to learn in terms of 00:33:19.680 --> 00:33:22.720 Like mental understanding of what's going on 00:33:22.720 --> 00:33:27.019 and adapt physically quickly so that's interesting 00:33:27.019 --> 00:33:30.799 too because it's like Can athleticism only be 00:33:30.799 --> 00:33:34.640 born into you or is athleticism learned? That's 00:33:34.640 --> 00:33:38.640 an interesting concept as well because When I 00:33:38.640 --> 00:33:41.839 think of learned skills, but when I think of 00:33:41.839 --> 00:33:45.599 learning I think of that as a cognitive ability 00:33:46.160 --> 00:33:50.660 To retain information and make a decision off 00:33:50.660 --> 00:33:54.380 of a new problem with that information To me 00:33:54.380 --> 00:33:57.740 that moves into the skill side and not the athletic 00:33:57.740 --> 00:34:03.519 side. I think of training not learning as the 00:34:03.519 --> 00:34:08.000 Let's say the brains response to that adept or 00:34:08.000 --> 00:34:11.340 the brains adaptation to that stimulus is as 00:34:11.340 --> 00:34:15.340 you train the brain teaches the body to be a 00:34:15.340 --> 00:34:17.280 little more efficient, I guess you could say 00:34:17.280 --> 00:34:20.500 and the body, the body's the learner at that 00:34:20.500 --> 00:34:23.159 point, not you the individual or like the brain 00:34:23.159 --> 00:34:25.579 is not the learner at that point, if that makes 00:34:25.579 --> 00:34:29.719 sense. Yeah, I think so. But there's some people 00:34:29.719 --> 00:34:32.639 that have that already, like naturally. And then 00:34:32.639 --> 00:34:36.039 there's some that adapt or pick that up quickly. 00:34:36.679 --> 00:34:39.519 You know, there's those kids that we see that 00:34:39.519 --> 00:34:41.980 have that are very raw, if you will, in the skill 00:34:41.980 --> 00:34:44.079 area. And well, you know, you immediately look 00:34:44.079 --> 00:34:46.000 at them as a coach and you're like, No, but that's 00:34:46.000 --> 00:34:49.519 an athlete, like they can learn the skill side, 00:34:49.860 --> 00:34:52.360 because it's already in them to be an athlete, 00:34:53.099 --> 00:34:55.820 versus the kid that, you know, you see some potential 00:34:55.820 --> 00:34:57.760 and may already have some skills, but you know, 00:34:57.760 --> 00:35:02.280 you can build on them. So interesting. Yeah, 00:35:02.280 --> 00:35:05.179 I've heard I've heard football coaches say this 00:35:05.179 --> 00:35:08.449 before, like, this person's really fast and like 00:35:08.449 --> 00:35:10.710 you know you can't coach that you can't coach 00:35:10.710 --> 00:35:12.610 speed right there like that you know it's just 00:35:12.610 --> 00:35:17.610 naturally in them um versus you know this kid's 00:35:17.610 --> 00:35:21.210 really good at you know adapting to film but 00:35:21.210 --> 00:35:23.510 they're not the fastest person you know on the 00:35:23.510 --> 00:35:26.429 team that type of thing yeah i i agree there's 00:35:26.429 --> 00:35:29.710 that those two types of uh individuals that you 00:35:29.710 --> 00:35:33.050 have in sports as well that they start at different 00:35:33.050 --> 00:35:36.469 levels but have They have different ceilings 00:35:36.469 --> 00:35:38.829 in different areas of what they need to achieve 00:35:38.829 --> 00:35:42.869 to be a little more elite or just be better than 00:35:42.869 --> 00:35:46.030 they are currently. Aces Nation is a team of 00:35:46.030 --> 00:35:48.409 former college athletes and coaches on a mission 00:35:48.409 --> 00:35:51.050 to improve the sports culture experience and 00:35:51.050 --> 00:35:54.250 change today's expectations. We do this by helping 00:35:54.250 --> 00:35:56.909 every player maximize their athletic potential 00:35:56.909 --> 00:35:59.429 with professional programs to improve strength, 00:35:59.579 --> 00:36:02.880 speed, nutrition, and mental toughness, and by 00:36:02.880 --> 00:36:05.519 using sports to create a direct pathway to college 00:36:05.519 --> 00:36:08.039 with a guaranteed college scholarship program 00:36:08.039 --> 00:36:11.679 for all student -athletes. Visit acesnation .org 00:36:11.679 --> 00:36:14.300 to learn more and schedule a demo. Let's go! 00:36:14.619 --> 00:36:17.079 All right, so getting to lightning round here 00:36:17.079 --> 00:36:21.719 so I can draw these out of a cup here. These 00:36:21.719 --> 00:36:24.000 are all for you, Tiana, right? This is great. 00:36:24.239 --> 00:36:31.469 No! So staying in the track realm here, track 00:36:31.469 --> 00:36:35.250 for hypertrophy. When would you train it and 00:36:35.250 --> 00:36:37.610 maybe a couple of movements that you think were 00:36:37.610 --> 00:36:42.909 great for hypertrophy? I would keep that in your 00:36:42.909 --> 00:36:45.530 early training, off -season training leading 00:36:45.530 --> 00:36:48.869 up into your season. So that's going to be obviously 00:36:48.869 --> 00:36:52.909 your higher volume training. I would stick to 00:36:52.909 --> 00:36:55.309 the basics and not get too crazy here. I'm thinking 00:36:55.309 --> 00:36:57.929 squats, deadlifts, bench press, that type of 00:36:57.929 --> 00:37:02.750 stuff. Yeah, nice. Next, football conditioning. 00:37:04.210 --> 00:37:09.550 What would you do? Oh, all those suicide runs 00:37:09.550 --> 00:37:12.730 and gassers are the most common, I would say. 00:37:13.269 --> 00:37:18.150 Yeah. Yeah, those work well. All right. Last 00:37:18.150 --> 00:37:23.010 one here. Last one. Championship view of this 00:37:23.010 --> 00:37:29.670 here, jumps in track for off season. How would 00:37:29.670 --> 00:37:34.090 you train jumpers off season? All the plyometrics, 00:37:34.530 --> 00:37:37.989 we train them in every respect you can think 00:37:37.989 --> 00:37:44.090 of from high volume, small jumps with like low 00:37:44.090 --> 00:37:46.130 amplitude. We talked about what amplitude meant 00:37:46.130 --> 00:37:51.539 last time. to anywhere from full on bounding 00:37:51.539 --> 00:37:55.159 and single leg cycling and all the pieces of 00:37:55.159 --> 00:38:00.179 triple jump and things like that. So all the 00:38:00.179 --> 00:38:02.579 playoffs. Well, lightning round for me. Here 00:38:02.579 --> 00:38:07.380 we go. OK, here we go. How would you get the 00:38:07.380 --> 00:38:10.960 most out of training in the weight room for athletes 00:38:10.960 --> 00:38:15.059 in sports like cheer and dance? Oh, general strength. 00:38:15.280 --> 00:38:17.219 I think they're going to get better if they just 00:38:17.219 --> 00:38:21.190 learn how to Move, weight, if they just become 00:38:21.190 --> 00:38:23.610 stronger, move better. So like move better, get 00:38:23.610 --> 00:38:29.610 stronger. That's it. Okay. Upper body improvements 00:38:29.610 --> 00:38:34.849 for strength and injury prevention for swimmers. 00:38:36.030 --> 00:38:43.010 Wow. That's actually really tough. I do more 00:38:43.010 --> 00:38:49.360 pec work for breaststroke. For all of them, I 00:38:49.360 --> 00:38:51.440 probably back off a little bit during the season 00:38:51.440 --> 00:38:55.280 because that's a heavy thing. Peck work, this 00:38:55.280 --> 00:38:57.260 is going to be controversial, but I would probably 00:38:57.260 --> 00:39:01.880 do a lot of pullovers with dumbbells or something. 00:39:02.019 --> 00:39:04.639 You know, like I think people call them lat pullovers 00:39:04.639 --> 00:39:07.059 or something like that. Research says it's more 00:39:07.059 --> 00:39:09.500 peck than lat, so it's not really a lat pullover 00:39:09.500 --> 00:39:12.780 at that point. But I think that's great. Different 00:39:12.780 --> 00:39:15.139 variations of push ups would be good, I think, 00:39:15.219 --> 00:39:17.760 as well. No need to go into like heavy bench 00:39:17.760 --> 00:39:20.179 press or anything like that. I think you can. 00:39:20.480 --> 00:39:23.619 Stay away from traditional movements in that 00:39:23.619 --> 00:39:26.420 range because they're going to be using those 00:39:26.420 --> 00:39:30.000 muscles a lot because training and competition 00:39:30.000 --> 00:39:33.659 is work in swimming and You're just basically 00:39:33.659 --> 00:39:37.039 adding on more stress at that point So it's kind 00:39:37.039 --> 00:39:39.139 of finding the balance between like what's the 00:39:39.139 --> 00:39:42.559 most important and how do I not add extra fatigue 00:39:42.559 --> 00:39:47.920 to these people? Yeah, good stuff. Yeah Well, 00:39:47.920 --> 00:39:50.340 thanks everybody for listening. We just wanted 00:39:50.340 --> 00:39:54.039 to give you some insights to what we think about 00:39:54.039 --> 00:39:55.920 training for different sports and kind of throw 00:39:55.920 --> 00:39:57.960 scenarios out there that we've been asked about 00:39:57.960 --> 00:40:00.260 in particular and then obviously a little fun 00:40:00.260 --> 00:40:02.039 lightning round that we did at the end there. 00:40:02.039 --> 00:40:04.800 So if you have any questions about any type of 00:40:04.800 --> 00:40:07.420 programming for your sport at any time of year, 00:40:07.719 --> 00:40:09.579 please reach out to us. We'd love to help give 00:40:09.579 --> 00:40:11.320 you some insights to that and help you along 00:40:11.320 --> 00:40:16.619 the way. You can find us on YouTube, Instagram, 00:40:17.440 --> 00:40:19.780 Check out all the information about our connect 00:40:19.780 --> 00:40:21.619 app. We've got some great blogs out there on 00:40:21.619 --> 00:40:24.360 our website In any way that we can help we'd 00:40:24.360 --> 00:40:26.800 love to so just reach out to us. We will catch 00:40:26.800 --> 00:40:29.800 you on the next one See you next time