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Blog

Jordan Bush NFL Player

A Step-by-Step Approach to NFL Combine Training with Jordan Bush

Freelap Friday Five| ByJordan Bush, ByCody Hughes

Jordan Bush NFL Player

Jordan Bush is a strength and conditioning professional from Jackson, MS. He currently works in Weston, FL, as a performance coach at The House of Athlete, working with professional and collegiate athletes of multiple sports. Jordan works firsthand with NFL Combine Prep and is also the Head of NFL and NBA Off-Season Strength and Conditioning. He has worked with more than 75 current NFL athletes.

Freelap USA: When the athletes first come to you, what are the first steps in the Combine training process?

Jordan Bush: When athletes first arrive for NFL Combine/pre-draft training, the first and most important thing we want to address is their overall health. The athletes are coming off long seasons and may come in with nagging injuries. They are often left banged up from playing games all season, so the first thing we address is their health.

We must keep in mind that our time is limited with these athletes, especially those who are competing in the postseason. We complete numerous evaluations and health screenings, such as:

  • Physicals.
  • Nutritional consultations.
  • Blood work.

The health of the athlete is the number one priority for us. This is the prequel to writing our preparation programs, so we know what issues to work around to maximize results.

Freelap USA: What does the typical week look like for a Combine athlete?

Jordan Bush: Combine training typically lasts about 8–10 weeks depending on the length of the season and Bowl games. The timeframe can shift due to playing in postseason games such as the Reese’s Senior Bowl. Our athletes will train six days per week during Combine preparation.

Monday, Thursday, and Saturday are used for speed, which vary between starts, accelerations, and max velocity. Tuesday and Friday are position-specific days and agility work (short shuttle, three-cone drill). We only allocate position-specific work to twice a week due to athletes just finishing their season and being familiar with position work. We prioritize spending more time on the things that they are less familiar with, such as speed training.

Wednesdays are utilized for active recovery, which involves a low-impact recovery-based pool workout, chiropractic adjustment, massage therapy, and yoga. Lastly, on Sundays we allow our athletes the full day off to relax and recharge for the upcoming week. Strength training is included five days per week. Monday, Thursday, and Saturday are our upper-body emphasis days, and Tuesday and Friday are used for lower-body focus.

From a day-to-day standpoint, our athletes arrive at 7:30 a.m. or 8:30 a.m., depending on their group times for speed/position work. When athletes first arrive, they weigh in and eat breakfast to give them time to let their food digest before we train. After breakfast, they get treatment from our athletic trainers before we transition to the field for training.

Once guys are done on the field, they return to the facility for lunch and pre-lift treatment. We take our athletes through a 20- to 25-minute mobility session before every lift. Lift starts at 1 p.m. or 2:30 p.m., depending on their groups, and lasts around 90 minutes.

After the lift session is complete, our athletes refuel by getting a post-workout shake and another two meals to take home to eat. We pride ourselves on keeping athletes’ stress levels to a minimum, so we want our athletes out of the facility and relaxing as much as possible.

Freelap USA: What technology is involved in the draft preparation process?

Jordan Bush: For Combine training, we place huge emphasis on tracking everything we do for data and analytics. We never estimate anything in this process because we want to make sure we are as accurate as possible. We utilize technology to aid in this process.

We use massage guns and foam rollers for all our soft tissue work for pre-activation. All our athletes are equipped with McLloyd GPS sports vests for GPS data tracking. We track acceleration, max velocity, top speed, heart rate, etc. We also use this data so we can determine how much load and volume an athlete is getting from running and field work sessions.

Technology allows for us to pinpoint our strategy to get the best results possible, says @JBush____. Share on X

For speed work, we use the Brower laser timing system for our timed runs. In the weight room, we use PUSH bands for our velocity-based training to make sure guys are moving with intent and a purpose when we train. We execute all our jumps via D-WALL, so we can get an accurate analysis of the athlete’s force production and output. The D-WALL also has a built-in vertical jump tracker, so we can also test our athlete’s vertical jumps without using a Vertec.

For body composition data, our athletes use an Evolt Body Composition scanner that tracks bone density, body fat percentage, lean body mass, skeletal muscle mass, etc. This is important for us because we can use this data to customize the athlete’s meals for those who need to gain or lose weight during Combine training. Tech allows for us to pinpoint our strategy to get the best results possible.

Freelap USA: What other resources do you utilize to give your athletes the best experience during their prep?

Jordan Bush: During Combine training, it is our job to give our athletes every single resource and extra edge we can for them to be successful. From a facility standpoint, we call ourselves a “one-stop shop” because we want to limit the times the athlete has to go off-site for anything. We have onsite a full-time chef, nutritionist, dietician, and chiropractor, and weekly onsite PT evals, athletic trainers, and other support staff for the athletes at their disposal.

Our wet room has a hot tub, cold tub, sauna, and steam room, which provides our athletes with extra treatment and body care when needed. We also have numerous former NFL greats such as Ryan Clark, Ray Lewis, Chad Ochocinco, Michael Vick, and more who return to talk to our athletes about not only the NFL, but life after the NFL. We have weekly sessions with our Combine athletes about financial literacy, interview prep, social media, mental health, and much more.

It is important for athletes to know how to be a professional on and off the field. Our goal is to make sure that when they are away from the facility, they are conducting themselves in a way that positively represents not just them, but also their families.

Freelap USA: What are the common behavior traits that are displayed by those athletes who see results in your Combine preparation? 

Jordan Bush: This is the fourth Combine class I’ve been blessed to work with, and the common denominator I see for most of the guys who are successful is their focus. Combine training goes by fast, but individual days can feel very long. There are days where you may not feel like getting out of bed. There are days when your legs feel heavy, and you feel slow. There may be times when you want to go out and party when you know you should be resting your body. It’s all about the decisions you make, and the guys who perform really well are normally the guys who aren’t easily distracted and are extremely focused.

It’s all about the decisions you make, and the guys who perform really well are normally the guys who aren’t easily distracted and are extremely focused, says @JBush____. Share on X

I emphasize to our athletes all the time, “You are 8–10 weeks away from changing not only your life, but your family’s life forever.” This statement is true. How you perform at the Combine can determine how much money you make and where you get drafted.

One of my favorite stories is about KJ Osborn. KJ did Combine training with us in 2020 at IMG Academy, and I call him the “Golden Child” of our class. He did everything right and more. KJ was an extremely underrated prospect coming out of college at the University of Miami. He didn’t get an invite to any post-season Bowl games, and he received his Combine invite on the last day invitations went out to players.

However, you would have never known that by his work ethic. He never missed a training session, he was on top of his nutrition, he did the extra work, and he trusted the process, and it paid off for him. He was drafted in the fifth round by the Minnesota Vikings. He just finished his second season in the NFL, started the entire season at slot receiver, and caught seven touchdown passes.

I always reference him when I think about the process done the right way. When guys are focused, work extremely hard, and limit distractions, more often than not, they will perform well at the Combine and have a successful NFL career.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


Pitt Sports

Breaking Down Walls: A Road Map for Successful Sports Science Collaboration

Blog| ByStephanie Mock

Pitt Sports

The sports science team is important for athletic performance because it can take all the different streams of data and put them together to tell a story. At Pitt, we split our data into four separate categories: workload (Catapult), screening (Nordbord, GroinBar, force plates), readiness (questionnaires, contact grid, sleep tracking), and performance (force plates, GymAware). When sitting in performance team meetings, members of the Sports Science Department are able to make sense of what we think we know in light of what is actually happening on the field of play.

Ultimately, the sports science team integrates technology in an effort to improve training and impact decision-making. Data drives conversations; conversations drive decisions.

Ultimately, the sport science team integrates technology to improve training and impact decision-making. Data drives conversations, and conversations drive decisions, says @CoachStephMock. Share on X

Why collect all this data?

  • To answer questions.
  • To ask better questions.
  • To discover new questions.

“The more you know, the more you know what you don’t know.” – Richard Feynman

Answering, Asking, and Discovering Questions

When the sports scientist/strength and conditioning coach is collecting all this data, it is easy for coaches to be overwhelmed. We try to simplify it for them by inserting the data into a feedback loop as seen below:

Feedback Loop
Figure 1. Data feedback loop for sports science.

From this point forward, it is very important to define what the sports scientist’s key role is within the sports performance team.

What it is—Important unit of the interdisciplinary team, with a separate area of responsibilities that arose out of necessity to manage the data and its platforms. Responsibilities include (but are not limited to):

  • Data collection, management, and analysis.
  • Athlete assessment/profiling.
  • Developing new practices of monitoring and adjusting training.

This position ultimately needs someone with time, competence, and interest.

What it isn’t—An avenue to tell coaches/staffs what to do, a desk jockey, or a fad.

A great sports scientist understands the physiology of training at a high level and makes their systems repeatable, not reliant on the same person to operate (so anyone can take over). Share on X

A great sports scientist understands the physiology of training at a high level and makes their systems repeatable, not reliant on the same person to operate (so anyone can take over).

Sports KPIs
Figure 2. Identifying KPIs for different sports on campus.

My Road to Now

I am now at my third university and utilize my past experiences when it comes to creating a successful Sports Science Department. Each environment has had its unique challenges and opportunities that have allowed me to tease out what is and is not important.

Stop #1—Clemson University (2013–2018)

  • Advantages: Large operating budget and sizeable technology inventory.
  • Challenges: Vast amount of data collected with varying degrees of importance.
  • Successes: One of the first adopters of building an applied Sports Science Department.

Stop #2—Mississippi State University (2018–2021)

  • Advantages: Organizational freedom to implement sports science practices.
  • Challenges: Limited operating budget, no existing department upon arrival.
  • Successes: Created partnerships with engineering and academia and instituted athlete engineering interns.

Stop #3—University of Pittsburgh (2021–present)

  • Advantages: Effective operating budget and multiple partnerships.
    • Neuromuscular Research Lab
    • Sports Science Master’s Program
    • Innovation Institute
    • Pitt IT
  • Challenges: No centralization of a true Sports Science Department upon arrival.
  • Successes: Creation of Director of Sports Science position and investment from administration to see the department grow:
    • Athlete Management System (AMS)
    • New Performance Facility and Sports Science Lab (Fall 2024)
    • Creation of the Sports Science ScD program (2023)

Based on these three different stops, I have had exposure to all levels of technology and the implementation of these tools. The goal at this point is to live in the high value quadrants, most notably the high value/low burden. This is where you will get optimal investment for maximal return.

Value Burden Chart
Figure 3. Burden/Value quadrants, adapted from Jo Clubb, Global Performance Insights.

When looking at a road map, I like to break it down into a three-year process with specific goals and objectives to be accomplished in each year.

Year One: Break Ground and Lay the Foundation

We are currently in year one. When stepping into this role, it was important for me to assess and analyze many things: what had already been put in place, what was working, what wasn’t working, and what I can do in the first 90 days to begin to create a blueprint of what I want to implement.

Goals/Objectives:

  • Educate sport coaches and administration.
  • Develop Sports Science Master’s students’ curriculum.
  • Track athlete engagement (starting point).
  • Introduce the Sports Science Playbook.
  • Sports Science Open House.

Let’s first talk about staffing. Currently, we are lucky to have a partnership with our Sports Science Master’s program through our School of Health and Rehabilitation Sciences as well as our Neuromuscular Research Laboratory. This partnership was forged through open communication and mutual benefits to both parties involved.

Our Sports Science Master’s students take on two different curricula during the year.

Sports Science Curriculum
Figure 4. Sports Science practical curriculum.

Our other main goal of year one is gaining a greater understanding of what the sport coaches know and don’t know about this department and then educating them. What is sports science? Why is it important to them? How will it help them win more games or matches and keep their student-athletes available to complete?

Our other main goal of year one is gaining a greater understanding of what the sport coaches know and don’t know about the sport science department and then educating them, says @CoachStephMock. Share on X

Two major activities we like to put on for sport coaches in year one are the “Sports Science Playbook” and our “Sports Science Open House.” For our Sports Science Playbook, we like to meet with each coach individually to allow for the most open dialogue possible and invite as many specific questions as they can ask. As for our Sports Science Open House, we like to open our facility to all staffs to give them a hands-on introduction and presentation on the different pieces of technology that their teams will have access to. You can find both materials and presentations here to give you better insight.

Sports Science Playbook
Figure 5. Pages from the “Sports Science Playbook.”
Open House
Figure 6. Slide from the Sports Science Open House.

During this first year, it is important to establish a why behind your department. What is sports science? Why is it important for their team? How will it help them win more games or matches? 

Year Two: Build the Frame and Installation

In year two, we want to continue to build the framework of our Sports Science Department by adding a new Director of Sports Science role.

Goals/Objectives:

  • Hire a Director of Sports Science.
  • Evaluate the current setup.
  • Establish systems.
  • Improve the utilization of AMS.
  • Create partnerships to fund master’s students.

We envision that during the first 90 days, the sports scientist initiatives can be assessed for:

  • What is working?
  • What can be improved?
  • What is not working?

Answering these questions should allow us to prioritize where to start with the list of year one goals for the Director of Sports Science.

Establish Systems

First, when establishing systems, it will be important to meet with each sport. The three main questions the Director of Sports Science needs to ask are: what technology is being used, what data is being collected, and what reporting is being done? Doing so allows them to begin immediately addressing the highest priority needs of each sport. By creating solutions to these problems, we can begin to educate coaches or staff on why and how these needs should be addressed.

We establish systems to help paint a clearer picture of athlete availability, athlete status, and training effectiveness. The most efficient way to make an immediate impact is to identify the “lowest-hanging fruit” for each team. By identifying these major gaps or limiters in performance, we can create easy wins and victories within teams.

Operate AMS and Optimize Sports Science Student Experience

As the prime operator for the AMS of all teams, ensuring that data is organized and clean is crucial. Building out dashboards and visualizations will be key for disseminating information and making it actionable. It is imperative to eliminate unnecessary data collection to reduce the noise and maximize efficiency.

Developing sports science students into sound practitioners is an extremely important goal of the department. We can progress these students by developing and cultivating a practicum/curriculum. A key piece to this in year two is identifying what the curriculum is missing and determining solutions to fix that.

We understand that achieving all these goals can be a large feat for one individual and a group of master’s students, but we truly believe that education will be key along the way. When creating a new leadership role, be clear and concise about its goals, not only for the first three months but the entire first year, to allow the framework to hold strong for years to come.

Year Three: Move-In

At Pitt, in year three of our road map, we will move into our new performance facility (Victory Heights), where our new sports science lab and our new weight room will be located.

Goals/Objectives:

  • Hire an Assistant Sport Scientist.
  • ScD Program for Sports Science created.
  • Build a library of one- to three-minute education tutorials.
  • Put together a proposal for administration.

When hiring directors and assistants, it is important that the Sports Science Department be well-rounded when it comes to skill sets. We divide our Sports Science Department into these three categories:

  1. Assessment – force plate, Dari, reporting.
  2. Monitoring – heart rate, Catapult, data skill set turn around.
  3. Education.

It is also important that the sport scientists we hire can also be athlete- and coach-facing and not just nerds with high levels of education who can’t speak the language.

With departments growing at a fast rate, it is important to keep the sport coaches and performance staff in the know. With that said, during this particular phase at Pitt, we will begin our one- to three-minute tutorial series “PS3” (Pitt Sports Science Series) and create content to educate on the following areas:

  • How do GPS units work?
  • Applied practice situations.
    • Force plates – RTP
  • What is motion capture?
  • Feedback loop utilized when collecting data.
  • How to run reports.
  • Dashboards 101.
  • Catapult report – what does this mean?

The year three phase will be when the department truly hits its stride, not only with a bigger staff, but a new lab and facility. Thinking further into the future remains important—this means putting together future job proposals to continue to keep the department moving in a positive direction. At this point and time, the department should be in a place where we have accumulated enough data and projects that we will need a data analyst to come in and organize it all for us.

In year three, the department should be in a place where we’ve accumulated enough data and projects that we’ll need a data analyst to come in and organize it all for us, says @CoachStephMock. Share on X

Bring It All Home

Hopefully, the example of this road map provides you all with at least one key takeaway. I can in no way take all the credit for all these amazing ideas. I must give thanks to my Associate Head Strength and Conditioning Coach Aaron Duvall; Travis Vlantes, John Wagle, Josh Nelson, Ryan Grubbs, and Rick Franzblau for being mentors and having a large influence on me along with the way; and the University of Pittsburgh for supporting my vision for building out this department. Thank you SimpliFaster for this opportunity and Hail to Pitt!

(Lead photo by Richard C. Lewis/Icon Sportswire).

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Anquan Boldin

Training Football “Game Speed”

Blog| ByTony Villani

Anquan Boldin

It’s often repeated that speed kills and speed is king. But what effect does the speed to win a 100-meter track race have on the speed used in football and other field sports? More specifically, what phases of acceleration and max velocity from track should speed training for field sports focus on?

While I agree that fast is fast, we need to examine the drastic differences in the way speed is attained and used on the track versus on the field of play. I want to break this discussion into two parts:

  1. 40-yard dash performance.
  2. On-field game speed performance.

For field sports like football, the golden norm for testing speed is the 40-yard dash and not the 100-meter race. I won’t get too bogged down here, but most of us know that to run a fast 40-yard dash, an athlete must be accelerating the entire 40 yards. There is also limited time spent in the max velocity zone as compared with a 100-meter race. This has led me to ask whether athletes could focus only on the acceleration phase during training and drastically improve their 40-yard dash times?

I say yes (and others do as well).

Combine Success with XPE

In 2010, I had the opportunity to train WR Jacoby Ford and then, seven years later, speedster DB Jalen Myrick. At the NFL Combine for their respective years, Ford and Myrick ran official 4.28 laser 40 times, the fastest ever for their positions at that time.

When they arrived to work with me for an eight-week NFL Combine training program, Ford was pre-timed at 4.46 seconds and Myrick at 4.47 seconds (using the same method as the NFL Combine, a hand start and laser finish). Both experienced almost a two-tenth of a second improvement, and both focused primarily on acceleration—we spent maybe 10-15% of our speed training time on Max V and only enough time to work on Max V basic mechanic drills. We never ran a sprint farther than 40 yards in training, and most of the time they only worked on sprinting 10 and 20 yards in an overload/deload fashion.

I’ve had this same success—by focusing primarily on acceleration—not only with skill position guys like Ford and Myrick, but also in 2015 when Vic Beasley was the fastest DE/OLB, Stephone Anthony was the fastest ILB, and Jeremy Langford was the fastest RB.

  • Vic Beasley’s pre-test was 4.68 (at 228 pounds) and post-test at Combine was 4.53 (at 246 pounds), a .15-second improvement.
  • Stephone Anthony’s pre-test was 4.78 and post-test at Combine was 4.56, for an improvement of .22 seconds.
  • Jeremy Langford’s pre-test was 4.63 and post-test at Combine was 4.41, for an improvement of .22 seconds.

These gains were attained with 6-7 weeks of training, and again, running 40 yards in a sprint fashion only in pre-testing and at the Combine. The majority of speed training was spent on acceleration—more specifically, making sure power was used in the acceleration phase—over any time spent on Max V sprints. This has continued to be our approach at XPE Sports.

The majority of speed training was spent on acceleration—more specifically, making sure power was used in the acceleration phrase—over any time spent on Max V sprints, says @xpe_sports. Share on X

Our basic NFL Combine Week for speed training for speed gains looks like:

  • Monday
    • Top-speed mechanic warm-up – active flexibility, stiff leg bounds, high knees, skips, butt kicks, and clawing/cycling drills for a total of 15-20 minutes.
    • Powerful leg training accompanied by resisted running for acceleration with basic prowler sleds and SHREDmills (mimics sled training) for 45-55 minutes. Limited sets and adequate rest periods of 3-4 minutes before bouts of work.
  • Tuesday
    • Light agility work to get soreness out of legs.
    • Massage.
  • Wednesday
    • Pool workout.
  • Thursday
    • Acceleration warm-up – lunges, wall drills, skips, bounds, 3 step get-offs.
    • Powerful leg training accompanied by resisted running (very similar to Monday) for 45-55 minutes.
    • Two to four sets of running focusing on Max V track mechanics for 25-40 yards.
  • Friday
    • Position work not having to do with speed training.

More Combine Success Speed at XPE with Matt Gates

This type of 40-yard dash success has been furthered by Matt Gates of XPE Sports since 2018. In 2018, he had WR Jeff Badet run a 4.27 FAT electric time at Oklahoma Pro Day (which was the fastest of the entire NFL Draft class), Parry Nickerson be the fastest at the NFL Combine with a 4.32 laser, and Troy Apke as the fastest Safety with a 4.34 laser. To follow that up, he also has trained DB Jamel Dean, who ran a 4.30 laser, and WR Terry McLaurin, who ran a 4.35 laser in subsequent years.

Sprint Acceleration
Image 1. An athlete accelerates through timing gates. Focusing on acceleration in speed training with football players led to improvements in their 40-yard time at the NFL Combine.

Amazingly, Dean and McLaurin had 20-40 laser splits at the NFL Combine of 1.76 seconds. This means they were averaging 23.2 mph in the “Max V” portion of the event. If you ask Matt Gates how much Max V work he did in training, he will tell you 0%. While I believe training max velocity would not have a negative effect on the 40-yard dash, it seems that, based on these results, a focus on mainly acceleration training was very beneficial.

While I believe training max velocity would not have a negative effect on the 40-yard dash, it seems that, based on these results, a focus on mainly acceleration training was very beneficial. Share on X

Similar to Matt Gates above, Les Spellman has dedicated an entire training system to acceleration and uses it to improve 40-yard dash performance. One of his main goals is to assess and prescribe drills based on requiring the athlete to stay in the acceleration phase as much as possible and always be increasing speed. Some would say Tony Holler takes the opposite approach with Feed the Cats. While he is not anti-acceleration, he feels targeting Max V correctly does address acceleration.

After much discussion with all the above, I conclude it as such for 40-yard dash training:

  1. Matt Gates says he does not target Max V to improve the 40-yard dash even 1%. He stresses acceleration so much that he coaches his athletes to try to hit a top speed even before they get to 40 yards. I have to convince Matt, as we now work together, that we do actually target max velocity with technique training and the occasional stride-out runs focusing on form.
  2. I say we do target Max V about 10-15% to teach athletes about form with the goal being to allow momentum with the acceleration phase to carry over into Max V gains.
  3. Les Spellman focuses much more time on working on techniques to always be accelerating than he does on Max V training.
  4. Tony Holler from Feed the Cats feels that Max V training is a great approach to also target acceleration.

What is right? You choose. I just simply believe the longer the race or run, the more Max V comes into play. And if you can get great 40-yard dash gains by targeting acceleration, it is the best bang for your buck. This is not a negative on “max velocity track speed” one bit! I believe in many of the training philosophies track has taught me and have applied those principles throughout the years.

I am just showing a viewpoint of how much acceleration can and will improve the speed required for timed events of 40 yards or less. We work leg strength to power gains with acceleration together on the same day, and even in the same session, to get the transfer of weight training exercises into the acceleration phase. This also allows our legs to rest 48 hours before stressing high-intensity training again. This method has drastically improved 40-yard dash gains with very minimal, if any, training targeting Max V.

From the 40 to the Field

If acceleration can be used as the main ingredient for 40-yard dash performance, it should even be more of a focus for on-field game speed performance. Why? While on the field, athletes are rarely in a straight line run for 4-5 continuous seconds. The acceleration phase is much shorter and immediate, and their eyes must be up and not down. Athletes on the field cannot feel like they are out of control and seldom have adequate time to properly accelerate on the field like they do in the 40-yard dash. These top players in the NFL have explained their lack of desire to train as much in max velocity or high speeds:

WR Anquan Boldin

“Obviously, when guys come in and train for the Combine, they are training for speed and not for football. You allow them to train and give them the ability to get out of control. After Combine training is over, you have to tell the kids to scrap everything they just learned.

As a WR, if you can’t control your speed, you cannot cut properly, you cannot get in and out of breaks properly, so my thing with teaching receivers, is to always be under control. Not running too fast does not mean it appears to the DB that I am running slow—it can appear I am running fast but still be under control.

Guys change directions outside of their body because they are out of control with their speed. When young, you can get away with it. But the higher level you go, this speed can be a detriment.”

TE Travis Kelce

“Out of five gears, I normally play around Gear 3. I like to stay around 15-17 miles per hour for the majority of time on the field.”

RB Mark Ingram

“You can get to 15-16 miles per hour in 3-4 forceful steps. You can just drive off the ground, 1-2-3 and get to game speed. But once I get to 20 miles per hour, it’s almost impossible to change directions. You can’t efficiently and effectively change directions. But if you stay at 15-17 miles per hour, I can change directions efficiently at the top of the route, I can break this way, or break that way, and get that one step of separation.

I can get to 20 miles per hour, but then I can’t change directions. But being able to have adequate game speed and change directions, that is what football is.”

DB Kareem Jackson

Question posed to Kareem Jackson: “Can any amount of speed training make up for technique stuff you mentioned before?”

His reply: “None of it. For me, at this point of my career, I rely on everything else. If I get to a point where I am blasting into speed, that is normally a bad thing for me.”

Rethinking Training Based on the Game

Realizing how important acceleration is to the 40-yard dash— and even having it increase the “Max V” phase as a by-product—along with listening to top NFL players, has forced me to rethink and retool our speed training. Instead of rapidly increasing acceleration to the highest Max V possible, we would rather get to an adequate speed as fast as possible and in as few steps as possible.

Instead of rapidly increasing acceleration to the highest Max V possible, we would rather get to an adequate speed as fast as possible and in as few steps as possible. We call this ‘game speed,’ says @xpe_sports. Share on X

We call this “game speed,” and it is much different than “track speed” and even “40-yard dash speed.”

With the initial part of “game speed,” force into the ground is the goal. Instead of “speed is king,” we say force production is. An elite athlete must learn how to get to 12-14 mph within 3-4 steps—and instead of hitting the gas with more acceleration, coast and allow momentum and form to carry them to 14-17 miles per hour, or more if the distance dictates it. This 14-17 mph is called the “game speed zone,” which many of the NFL players already touched on.

XPE Coaches
Image 2. At XPE Sports, we tailor our speed training approach around what the best NFL players have told us they need.

In fact, if you truly listen to the pros and look at game speeds, it may even be slower than that. But I am already being controversial enough by saying Max V is rarely needed. I can’t tell you that elite NFL athletes truly want to run at 12-14 mph on the field (but the data may actually show that, and they may say the same!). It is in the “game speed zone” that athletes can choose to decelerate to change directions to make a play or hit the gas and get to speeds of 18-21 mph or more. Are Max V mechanics needed to reach speeds of more 20 mph? Yes. But how often?

Again, we have tailored our speed training approach around what the best NFL players have told us they need. And we want the younger athletes to learn the same. Work on speed still? Yes! Learn track mechanics and touch Max V occasionally? Yes! But also start teaching game speed and proper agility as soon as they are ready.

A typical game speed session should always include acceleration along with agility. Instead of 40-yard or track starts to uncontrollably blast into the acceleration phase, agility takes its place as the starting point for speed. Because of this, we changed our program design for field sports to have much more agility training than many think.

A typical game speed session should always include acceleration along with agility. We changed our program design for field sports to have much more agility training than many think. Share on X

Game speed sessions focus on the speed that can be attained from the 5- to 15-yard distance of a 20-yard run. Various cues are given on how to attain speed so athletes can feel and get feedback on the miles per hour they are attaining. They are coached and taught what is an adequate speed. Then they are asked to add in deceleration and stops at this speed along with different change of direction patterns at this speed.

This type of training allows the athlete to learn what speeds they can run at and still be able to change directions. This type of “game speed” training has opened our eyes, and the eyes of many of the athletes we have trained.

Lead photo by Daniel Gluskoter/Icon Sportswire.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

High Level Throwing

Building a Remote Training Platform for a Sustainable Future

Blog| ByAustin Wassserman

High Level Throwing

If anyone had told me in 2019 that I’d end up training 900 athletes remotely during one of the toughest times in modern history, I’d have thought they were crazy. Like many other people in fitness, 2020 was a year of reckoning for me. However, with the help of CoachMePlus and remote training, I was able to coach and guide baseball and softball players on strength training and overhand throwing development while all three of my business’s locations were closed.

If anyone had told me in 2019 that I’d end up training 900 athletes remotely during one of the toughest times in modern history, I’d have thought they were crazy, says @Wass_Strength. Share on X

The Story Behind High Level Throwing

Every gym, fitness center, and even fitness YouTube channel starts as a dream. Mine started as one to make high-quality throwing training available to baseball and softball players. That was the birth of Wasserman High Level Throwing. We have expanded and currently have three locations across the U.S. in addition to our remote training.

We had always planned to build a remote platform for our athletes as we grew our national following. This idea was not a priority, but we knew we offered something special. We have worked with Power 5 college programs, Team USA Olympians, and individual athletes across the country, and now across the globe. The information shared in our throwing program is unique, and we knew we wanted to offer it to as many people as we could.

Shoulder Evaluation
Image 1. Coach Austin Wasserman of High Level Throwing performing a shoulder evaluation.

Our mission is to teach softball and baseball players how to move efficiently, maximize throwing potential, improve accuracy, and create intent based on position, through constraint training drills and proper progressions. We focus on overhand throwing based on each position—not just pitching—providing an expertise not found in other programs. We work with movement, arm care, injury prevention, rehabilitation, throwing development, and more.

Beyond drills, we have books and videos available for our users. CoachMePlus allows us to share these videos and resources easily.

COVID-19 Hit the Fitness Industry Hard

Many people don’t realize just how hard COVID-19 hit the fitness industry, but each of us obviously does. Shutdowns meant people couldn’t train indoors—and it wasn’t long before gyms had no people and no money. Even the most established gyms were forced to shut down. I’ll never forget the flood of heartbreaking photos on social media showing gyms selling equipment to stay afloat.

The writing was on the wall, and my time had come. I knew that with chaos came opportunity, and I needed to decide whether to focus on the chaos or on the opportunity that comes with it.

Knowing that the end or success of my dream had never been this tangible, I only had one choice: to see the glass as half empty or as half full. I chose the latter.

With my branches in Florida, Ohio, and New Hampshire shut down, I’d never get a better opportunity to transition my business to a remote model. Now was the time. With everything shut down, we knew we needed to accelerate the move to an online platform; otherwise, we wouldn’t survive.

Building with the CoachMePlus Omnichannel Fitness Program

Safe to say, I had tried many fitness programs, but CoachMePlus’s Omnichannel Fitness program completely blew me away. There is nothing I’ve seen like it. It goes beyond program building to allow for in-depth analysis through specialized reports. It has athlete-facing dashboards and allows for the sharing of individualized videos.

Once we decided to go with CoachMePlus, we hustled and built out all our programs in the CoachMePlus app in just a couple of months. This was no easy feat. Getting started is usually the hardest step to take, but we were able to bulk upload our training videos; duplicate sets, workouts, and progressions to build programs; and give limited or full access to all our coaches.

Once we decided to go with CoachMePlus, we hustled and built out all our programs in the CoachMePlus app in just a couple of months, says @Wass_Strength. Share on X

This also enabled us to make quick work of onboarding. The support staff at CoachMePlus can help you build out your personalized dashboards, letting you focus on training. In June 2020, we launched our remote program and had between 40 and 50 athletes.

CMP App
Image 2. CoachMePlus dashboard for High Level Throwing.

The results didn’t take long to show. Our memberships just started to explode—we didn’t realize the appetite coaches and kids had for this information. By the end of the year, we had doubled usage, and we were at about 80 athletes.

Despite the hardship of 2020, we had a year of learning and expansion. However, nothing could have prepared us for 2021.

Our product just kept exploding. We offer three- or six-month programs that work on overhand throwing. We knew there was generally a heavier focus on baseball throwing or the underhand pitching in softball. When we brought our softball overhand throwing to the remote world, the demand did not subside—in fact, it grew.

Since starting with CoachMePlus, we’ve remotely trained 900 athletes across the nation and the world in either our three- or six-month program, says @Wass_Strength. Share on X

We realized how much our unique information and programming was needed. Athletes kept walking in through the “virtual” door and bringing other athletes, who also brought other athletes. Since starting with CoachMePlus, we’ve trained 900 athletes across the nation and the world in either our three- or six-month program.

Athlete Success Story: The 2020 Olympics

This success story leads us to one of the most talented members of the High Level Throwing team: Haylie McCleney. To give a bit of background on McCleney, she graduated from Alabama in 2016 and then went on to get her master’s degree in exercise physiology from Florida Atlantic University in 2018. She is a member of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS).

With her educational background, it only makes sense that McCleney is dedicated to the strength training involved in developing athletes. She has been lifting regularly since she was in high school and asserts that “[Lifting] has been one of the factors that separates the really good softball players from the great softball players.” McCleney has been the Assistant Strength and Conditioning Coach at Florida A&M since 2018 and started working as a coach with High Level Throwing two years ago. The most notable part of her experience, however, is her career as a softball player—she played for Alabama all four years of college and then was added to the Olympic roster in October 2019!

Haylie McCleney
Image 3. High Level Throwing coach Haylie McCleney, who led Team USA’s silver-medal-winning Olympic softball team in 2020 with a .529 batting average.

Once the pandemic began, Haylie brought a total of six Team USA softball players to train with High Level Throwing’s intuitive remote training program through CoachMePlus. These athletes needed high-quality training to keep them accountable while training opportunities were more limited. The community and challenge of our programs gave them the value they were looking for to prepare for the Olympics.

The CoachMePlus platform helped coaches send videos, documents, schedules, and more to these athletes. The program builder let us easily assign workouts while enabling the athletes to record movements, weights, and reps that deviated from the prescribed plan.

With a platform that allowed completely remote training, we proceeded to also train some amazing women from Team Mexico and Team Austria, officially taking the brand global! Now we are also training athletes in Germany, the Netherlands, and Australia.

The Best Part of It All

With all the changes we had in such a short time, it is easy to look back at the past few years and just see a whirlwind. However, we’ve built an overall great platform for our athletes. From our observations, feedback, and readings of KPIs, our coach-athlete relationships have improved tremendously.

It doesn’t stop there. Our program gave our athletes tangible benefits that they could feel when training. Athletes can track their progress easily. CoachMePlus logs nutrition, hydration, workouts, and the wearable device data of each athlete. From the app, the athletes and coaches can access their data in dashboards. Athletes are able to recognize injuries faster by seeing changes in performance and address weaknesses before there are injuries. (CoachMePlus does offer a Functional Movement Screen integration for those who are certified, but we do not use that service.)

The unique goals of each athlete are now more attainable than ever because of the data’s transparency.

While it took a few months to finalize the building of our omnichannel online fitness program, the results didn’t take as long to show. In less than a year on CoachMePlus, we had expanded to a global audience.

Embracing a Future-Proof and Long-Term Growth Strategy

My business model was based on the conventional fitness model. Like any other legacy strategy, its success was dependent on how long society could keep the status quo going.

For each piece of face-to-face coaching we were fearful we had lost, CoachMePlus was able to provide a solution, says @Wass_Strength. Share on X

However, for each piece of face-to-face coaching we were fearful we had lost, CoachMePlus was able to provide a solution. The app supports daily chats between coaches and athletes. It has a comprehensive program builder that schedules the workouts we had been able to work in person. The video library allows us to access all CoachMePlus’s videos, and more importantly, we are able to upload our own videos to include when we assign workouts. The CoachMePlus interface made sending videos and scheduling with remote clients less of a hassle.

Change is not something I fear. On the contrary, it’s something I’ve embraced and look forward to. Our partnership with CoachMePlus gave us a future-proof business strategy, putting the future in our hands and us at the forefront of the transition.

Trap bar deadlift
Image 4. Strength training for softball players complements High Level Throwing’s focus on movement, arm care, injury prevention, and throwing development.

We have already trained more than 900 athletes on our remote platform, and we are continuing to grow and evolve our programming. The CMP platform has created two full-time positions, and another two to three remote, part-time performance coaches are helping athletes reach their goals and communicate weekly on baseball- and softball-specific strength and skill training. Additionally, we had to add another CMP platform (High Level Pitching®) for our softball pitchers and are continuing to build that out to meet the increasing demands.

Going Forward

We are looking forward to working harder, yet more efficiently, for our clients into 2022 and beyond. We’ll continue training and helping through our online fitness channel. As for our platform, we’ll keep optimizing and perfecting the art of fun and intuitive fitness interfaces. From where I stand, the future seems bright and foolproof.

For more information about CoachMePlus and for other inspirational and success stories, contact us today. Our teams will be more than willing to help.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


WSU Football

The Path of the Strength Coach – Lessons Learned with Jimmie Bunting

Freelap Friday Five| ByJimmie Bunting, ByCody Hughes

WSU Football

Jimmie Bunting is an assistant strength and conditioning coach for Washington State University Football. Prior to Washington State, he was the Director of Strength and Conditioning at McNeese State University. Prior to that, Jimmie had stops at Colorado State, the University of Wisconsin, and Ohio State University. He holds multiple certifications, including CSCS, SCCC, and FRCms.

Freelap USA: You have risen through the ranks rather quickly in your career. What piece of advice would you give a young strength coach looking to land their first job? 

Jimmie Bunting: There are many pieces of advice I would give a young strength coach. First and most importantly, value and build relationships. The relationships you build as an intern will last the rest of your career and help you land jobs as you continue your path in the field of strength and conditioning. Who you know will get you in the door; what you know will keep you there.

Another important aspect that connects with that is interning under someone who you think runs a program at a high level and also does so in a professional manner. Lastly, have a growth mindset. No matter where you are in your career, you won’t ever know everything. Be humble and always have the hunger to keep learning.

Freelap USA: What attributes make up a great assistant on a strength staff?

Jimmie Bunting: There are many ways you can add value to the staff as an assistant strength coach. The most important thing to me is to carry out the vision of the head sport coach and the head strength coach. The strength staff spends the most time around the players compared to anyone else in the organization, so you must nurture the culture and vision daily. Hold the standard and vision no matter what.

It’s important to develop a skill set that will make you stand out in the crowded field of strength and conditioning. This adds value and makes you more desirable to hire, says @Coach_Bunting. Share on X

Second, it’s important to develop a skill set that will make you stand out in the crowded field of strength and conditioning. Every coach knows how to coach a clean, squat, and bench. All coaches have their CSCS or SCCC certification. Having a skill that you specialize in will add value to you and make you more desirable to hire. These skills include nutrition, return to play, sports science, etc. Find out which one you are passionate about early on and continue to develop and sharpen that skill as you advance in your career.

Freelap USA: What are some challenges you did not expect to face when becoming a head strength coach, and what did you learn from them?

Jimmie Bunting: Fortunately, I’ve been extremely blessed to work under coaches who I believe to be some of the best strength coaches in the country. Those experiences prepared me tremendously to step into the role of a head strength coach.

The biggest lesson I learned early on was to have a bird’s-eye view of the operation at all times. As an assistant, it’s easy to have tunnel vision and just focus on the group you’re coaching. As a head strength coach, you must always see everything, letting nothing slip through the cracks. This ensures that you are holding every athlete in the organization to the same standard and seeing each individual’s performance, so you can assess what needs to be adjusted or implemented in your program.

Also, your sport coaches will always be watching their respective position group. Having this bird’s-eye view allows you to give them feedback when needed. Always be prepared to report on every student-athlete in the program at any given time.

Freelap USA: What advice would you give to strength coaches who are looking to better connect with the sport coaches that they serve?

Jimmie Bunting: The biggest thing for me is having a genuine interest in getting to know them on a personal level, not just knowing them as a coach. Build a genuine relationship with them just as you would with your athletes. The work will mean so much more if you are invested in each other and have a strong, healthy relationship.

Additionally, ask them questions about their beliefs on the sport they coach. Know their philosophy and the skill sets they look for in their athletes. Building the relationship and knowing what they want from their athletes will strengthen your connection and let them know you care and are invested in the program.

Freelap USA: In what ways can strength coaches help better the profession?

Jimmie Bunting: First off, do your job to the best of your ability. Second, do your job with a high level of professionalism and expertise. Oftentimes, strength coaches are looked at as just the “pick stuff up, set stuff down crew” (something I’ve personally been referred to as) who run around screaming and yelling for no reason.

Yes, it’s important to have a level of passion and intensity and a sense of urgency. There is also a fine line that we must walk! We as a field want to be respected and valued, and rightfully so. To get that, we must first make sure our own area operates at a high level.

Be open to the fact that there are more right ways to do things than the way you personally do it, says @Coach_Bunting. Share on X

Last, I would say be open to the fact that there are more right ways to do things than the way you personally do it. Even though you may not think the way another strength coach does things is the best way to do it, respect their philosophy. Look at the way they do it and things you can take and learn from that.

Personally, since I’ve had more of an open mind on that, it has changed my philosophies for the better. There are thousands of different techniques out there when it comes to mental and physical training. Be respectful when approaching others about the way they conduct their business!

Photo by Robert Johnson/Icon Sportswire.

Guyer Weight Room

Facility Finders: Guyer High School (TX)

Blog| ByJohn Delf-Montgomery

Guyer Weight Room

Everyone loves a stunning, brand-new weight room—and this month, I have just that for you! Guyer High School in Denton, Texas, is the newest high school that has invested in its strength and conditioning department with a beautiful and functional training space for students.

Rachel Hayes, Strength and Conditioning Coordinator at Guyer High School, explained how this facility became a reality for their athletes. It was a blast talking with Coach Hayes about her facility and everything that makes it special. Coach Hayes was heavily involved in the building and layout—the room was built at the end of an existing hallway, where there was a small plot of land. So, the size of the room was somewhat predetermined, but at nearly 4,000 square feet, there’s adequate space.

Bids are an important part of the process—that way, you can see the differences that make those companies special, and which company can help you the most instead of simply take your money. Share on X

From there, she chose three different equipment companies to obtain bids and layouts of various configurations of how to maximize the space. Part of this included inlaid platforms, so flooring was a big piece of the early design. Bids are an important part of the process—that way, you can see the differences that make those companies special, and which company can help you the most instead of simply take your money. Ultimately, Coach Hayes decided on Power Lift and PLAE for Guyer’s main equipment and flooring.


Video 1. Guyer High School weight room virtual tour.

Guyer Rack
Image 1. The rack setup at Guyer High School. It’s uniform with all the bells and whistles from Power Lift.

Coach Hayes explained the key considerations that went into the weight room’s design:

  • Flow
  • Spacing
  • Equipment

Flow

“As I mentioned, the location and floor plan were predetermined, but I was able to make changes to the original mock-up regarding windows. Originally, the east wall was to be composed of glass window panels. Aesthetically, it was pleasing, but being an eastward-facing wall, I knew the heat and damage from the sun would be extensive.

The conversation to modify this happened early, before we broke ground. As mentioned, the weight room is located at the end of the hall, the same hallway as the court sports. Our original weight room was centrally located, so the athletes have a few more steps to take, but once inside, the flow is open and easy to access.”

Spacing

“Our original indoor weight room had eight platforms, but we never let lack of space stop us from training. When designing this room, I knew we needed to increase that number without sacrificing open floor space. By modifying the footprint of the platform and having various aerial mockups, I was able to see that 15 platforms would fit, with ample space to move about the room.

Additionally, it was important to have an area of open space as well as designated wall space for dumbbell racks.”

Equipment

“Power Lift designed, built, and set up our room. Ultimately, they delivered what we needed and developed the best layout. They also customized each row of racks to give us training style options. There is variety in the type and age of athlete that trains here, and I use different training styles with different groups. So, having options and space to be effective and efficient is imperative.

At times I may have an entire basketball program (freshman a & b, JV, varsity) training or have the dance team and varsity volleyball lifting at the same time. Much as a collegiate Olympic weight room accommodates a variety of styles and athletes, our room allows us to maximize training time for any situation. The floor and turf area were done by PLAE. Other major players in our equipment arsenal are Iron Grip, Dynamax, TRX, Intek, Spud Inc., and Rogue Fitness.”

Tall Athlete Rack
Image 2. “Tall athlete” setup that Guyer H.S. has in place for those long-limbed court sport athletes.

Facility Decisions

For Coach Hayes, her facility size was determined by the available land connecting to the building. Often, the hardest part of new construction is figuring out exactly how big the space will be. Equipment is always the biggest decision during this time.

“Power Lift equipment sold itself to me because I’m familiar with it,” Coach Hayes said, discussing the working relationship created during this project. “We had Power Lift in the original weight room, and I worked with it at each college program I was part of. It’s always delivered and represented quality.

However, if I set my prior knowledge aside, the Texas rep, Shaun McPherson, is a former collegiate strength coach, and has tremendous working knowledge of the equipment. He took the time to talk shop with me and, based on our conversations, was able to help design and lay out a perfect plan. Additionally, the customer service, timeliness, craftsmanship, and attention to detail all stood out in the proposal and carried through to the installation.”

Facility Turf
Image 3. Turf setup at Guyer H.S. designed for warm-ups and plyometrics.

Specialty Equipment

We all love barbells and beautiful, branded plates, BUT nothing beats specialty equipment—and at Guyer High School, there’s no shortage of those kind of tools!

“We have five half racks that are designed for taller athletes,” Coach Hayes says. “And on the back of each of those is a customized, adjustable cable column. We also have five combo racks, and plenty of attachments and accessories to negate the need to move about the room if needed.

The turf area is also something special and unique about this room. It’s common to see in the collegiate, private, and professional sectors but rare at the high school level. I advocated for it very early in the design process because of its versatility. We use it for warm-ups, sleds, jumping, barefoot work, and much more. We’re also fortunate to have an array of specialty bars, including safety squat bars, Swiss bars, trap bars, and fat bars.”

It could be a dangerous thing to try and design the best rack for each type of athlete, but I love the idea of customizing a few racks to better serve those taller athletes, says @johndelf99. Share on X

Speaking to Coach Hayes, the takeaway for me was to think outside the box and include racks that work better for taller athletes. Something that I’d never thought about was that a standard rack is designed for…which athletes exactly? Now, it could be a dangerous thing to try and “design the best rack” for each type of athlete, but I love the idea of including something like this and customizing a few racks to better serve those athletes.

Advice from Coach Hayes

“My advice to other coaches who may be in the process of designing their own room consists of four things:

  1. Insert yourself into as many meetings or discussions as possible and do it early. Don’t assume anything—communicate about everything. I had multiple discussions about the window modification before the change was made. If you are the strength coach on your campus, you are the expert when it comes to the weight room.
  2. Make sure you design the room and purchase equipment that may not necessarily fit your current model. If you’re new to the field, your thoughts on training and methodologies probably aren’t solidified and may change, especially if you’re at the high school level. Design a room to best serve the athletes and coaches that come in the doors today, and in the future.
  3. Maximizing a room includes open space. It’s really fun to get new tools and more platforms. But if you have no space or flow to the room, workouts will stall and fail to deliver your goals.
  4. Don’t change for the sake of change. Stay true to your coaching style and needs. Make certain tools a priority because you know they deliver results and you’re comfortable with them. Definitely take the opportunity to buy some things you’re curious about but don’t lose yourself in the newness.”
Guyer Weight Room
Image 4. Layout of the full weight room at Guyer High School.

Closing Considerations

High schools all over the country are investing in strength and conditioning with great coaches and even better facilities. I have seen other Texas high schools similar to Guyer with the same mission to build better and better facilities. I think a lot of people focus on the top NCAA Division 1 or professional facilities and assume small colleges or high schools could never build something like Guyer did, but this is one of many showing up around the country. I can’t wait to seek out those special facilities and bring them to y’all each month!

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


Batter Hitting

Assessing Skill Sequencing to Better Train Rotational Power for Baseball Players

Blog| ByCody Hughes

Batter Hitting

Every baseball player wants to throw harder and hit further, with significant effort in the baseball world devoted to increasing throwing velocity and hitting power. As there should be—these are two game-changing attributes that affect the outcome of seasons and careers.

Where are these efforts missing the mark? In this article, I will address some of the issues with training for rotational power in baseball athletes, while also providing solutions on how to maximize every athlete’s efforts on their way to explosiveness.

Primary Mistake: Not Analyzing Throwing/Hitting Sequencing

Don’t get me wrong, training for power is important—but if we do not properly analyze the sequence errors in the athlete’s throwing or hitting pattern, then the output training will not be as productive. Currently, I see many baseball programs using thera-band protocols, long tossing, and weighted ball programs to increase velocity.

If we do not properly analyze the sequence errors in the athlete’s throwing or hitting pattern, then the output training will not be as productive, says @clh_strength. Share on X

On the hitting side, using different weighted bats and drills to increase bat speed are popular. By no means are any of these strategies wrong or ineffective, but at some point we must address the root issue of not being able to display power, which is sequencing.

Pitching Sequence
Figure 1. Pitching Sequence starting with a hip hinge, lateral drive, front foot strike, and lead leg block.
Hitting Sequence
Figure 2. Hitting sequencing displaying the hip hinge, lateral drive, front foot contact, rotating pelvis, and a lead leg block, similar to pitching.

In order to display power, we must first break down the biomechanical sequence of both hitting and pitching, which are similar. To save time and keep things simple, I am going to discuss three common lower body abilities in both the hitting and pitching sequence that can make or break power expression/display.

  1. Hip Hinge
  2. Relative Hip Internal Rotation
  3. Lead Leg Block

The first ability is being able to hinge the hips while keeping the ribcage stacked over the pelvis. This is key in hitting and pitching and allows for both greater activation of the posterior chain and efficient energy transference. If executed incorrectly, the kinetic energy needing to be transferred through the trunk will have leaks and lead to a loss of power expression. This can be addressed both in the weight room and in drills at practice. It is a skill that must be acquired and applied directly to the sport skill.

The hip hinge can first be taught in the weight room via exercises such as a Romanian deadlift, single leg Romanian deadlift, and Bulgarian split squat variations. Even though the RDL is executed with a bilateral stance, it is the primary means of teaching the hinge due to its higher base of stability. Single leg variations can be progressed and taught by first adding external means of stability by simply using the off-hand to balance on a stable object. Keep in mind that the principle of progressive overload is key to gaining strength in these positions.

Keep in mind that the principle of progressive overload is key to gaining strength in these positions, says clh_strength. Share on X

The next ability is relative hip internal rotation. I am referencing the way that the acetabulum moves along a stable femur. This occurs at front-foot strike of the hitting and pitching sequence.

Rotation
Figure 3. Left acetabulum rotating internally on fixed left femur.

If a player does not have the capacity to access this position, much less create stability in it, it will be difficult to express power. This requires the ability to create dynamic stability in high force environments such as the swing or the throw (more on this later).

The third ability is to be able to block the lead leg (pictured in figure 3). This is an essential part of the throw/swing that allows for energy transfer from the ground, up the kinetic chain, and into the hands and bat/ball. A common issue for young and weak baseball players is the inability to handle the eccentric and isometric force being placed upon that front leg. Some of the issues come from timing the lead leg block, but a large majority of the problems come from weakness.

A common issue for young and weak baseball players is the inability to handle the eccentric and isometric force being placed upon that front leg, says @clh_strength. Share on X

To assess why some of your athletes are lacking power, the first step is to video them performing their sport and discuss with the sport coaching staff how to break that down. If we do not care to explore this important step, we will likely be spraying blind bullets in training.

Now, let’s explore solutions and strategies to address the common mishaps in throwing and hitting.

Strategy #1: Offset Training with Unilateral Work

This strategy includes training with load on only one side of the body. This is a simple strategy to create lateral stability, which is often lacking in young baseball players. When we place the load on one side of the body—often with a dumbbell, kettlebell, or landmine—the dynamic stability stimulus is increased. There are two ways to place the load unilaterally, either contralateral (load placed opposite of front foot) or ipsilateral (load placed on same side of front foot).

When we place the load on one side of the body—often with a dumbbell, kettlebell, or landmine—the dynamic stability stimulus is increased, says @clh_strength. Share on X

Contralateral loading will suggest internal rotation of the hip in exercises such as split squats, lunges, and single leg hip hinge exercises. Due to the load being on the opposite side and more in line with gait mechanics, the load is going to lend itself to relative internal rotation of the opposite hip. Just like when we walk, after our foot strikes the ground, the hip will internally rotate during the next swing due to the direction of forces. We want to purposefully load into that hip. Ipsilateral loading will suggest resisting rotation.

This placement goes against the forces similar in gait mechanics and will train the body to remain in specific positions while resisting the lateral forces from the load. Varying the loads, tempos, and ranges of motion will lead to increased stability and force capabilities in the similar positions that are needed on the mound or in the batter’s box. The application of these are dependent on the stimulus you are looking to apply that makes the most sense for your athletes. Generally, it is wise to include some of all variations at some point of the training plan.

Strategy #2: Heavy Single Leg Strength Training

Some of the problems young baseball players face derive from a general weakness or force deficit. Kids need to get strong! The proper application of strength is what needs the most direction to get the greatest return on investment. I believe that a large portion of strength training needs to take place outside of a bilateral, side-by-side stance. This is due to the more specific application of force in the environment that baseball is played in. This does not dismiss bilateral force production strategies of training such as deadlifting or squatting—these are staples in general strength training—but force production training should not be limited to deadlifting and squatting.

Force production training should not be limited to deadlifting and squatting, says @clh@strength. Share on X

There should be a unilateral presence of training that includes split squat variations, lunge variations, and step up variations. Varying the loads and tempos in a progressive overload fashion will yield the best results for single leg training. One of the best tools for training heavy in a split stance is a safety squat bar. This specialty bar allows for heavy loading without placing the shoulders in unwanted ranges of motion. It is worth the investment for your program.

Strategy #3: Medicine Ball Work, Plyometrics, and Sprint Training

Lastly, the missing ingredient for power development for baseball players is training to produce force quickly outside of throwing a baseball. This is done through medicine ball throws, plyometrics, and sprint training. Think of these strategies as the speed end of the spectrum that strength training does not give us. We must use these methods to our advantage to speed up the ability to produce force quickly.

Medicine ball training is great for rotational power. There are two major mistakes that coaches make when implementing medicine ball training: picking too heavy of loads and focusing on the speed of the ball. First, loads that are too heavy move too slow to train the rate of force being produced. For high school baseball players, I often see this happen around 10-12 pounds—the sweet spot is 4-8 pounds for most HS athletes. This also helps the athlete maintain technique that will transfer to the skill of sport. Yes, intent is necessary for power, but technique must also be stressed when training. For example, when executing a shotput throw, if completely focused on how hard the ball is thrown with the arms, rather than the hips, then the adaptation is placed in the wrong place. This can be misleading due to the sound of the “pop” on the wall from what seems to be a harder throw.

There are two major mistakes that coaches make when implementing medicine ball training: picking too heavy of loads and focusing on the speed of the ball, says @clh_strength. Share on X

Plyometrics are a great way to learn to produce force quickly. Even though they are not “plyometric” in nature, I also include jumps that require high efforts to overcome inertia in this category. Some of these exercises include both vertical and horizontal displacement by using two legs and one. By training in plyometric environments, the body will learn how to handle and redirect large amounts of force quickly, similar to what is experienced in a throw or swing.

The stimulus that comes from sprinting is the one stimulus that cannot be reproduced anywhere else in training. No other exercise can reproduce the speeds and magnitude of force that sprinting creates. Some may believe it to be silly for pitchers to sprint, but it is not for them to get “faster” per se, but to be used as a force production stimulus. A good rule for sprinting is to make sure it is at maximum speed/intent and for every 10 yards run, there needs to be 45 seconds to 1 minute of rest between bouts. If pitchers lack proper mechanics to run, keep runs under 30 yards to minimize hamstring strain risk.

This article is simply a guide to understanding how to train baseball athletes for power. Remember to always implement training that you can coach and execute at a high level.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


Sauerbrunn Multisport

Misconceptions on Multisport Athletes

Blog| ByNathan Huffstutter

Sauerbrunn Multisport

No one has enough athletes. Across youth sports, participation rates have been on the decline for years, and when kids do pick up a sport, there’s a significant chance they will only play for a few years and then quit before they’re out of elementary school. And this was before COVID-19 disrupted the youth sports landscape—we still can’t put a number on how many kids just never came back after sports and teams and leagues shut down in 2020.

Which is why discussions of multisport participation tend to become so contentious—while generally framed as a methodological debate, the root is, in fact, a scarcity issue. If a kid likes to paint AND likes to write poetry, no one insists they need to choose one or the other or tries to make a case for why performing some combination of the two will lead to a coveted scholarship. Why? No adult or organization is incentivized to do so. Pursuing one activity does not preclude the other, and though artistic talent is appreciated and recognized as a rarity, as an asset, it is not invested with scarcity.

Discussions of multisport participation tend to become contentious because while generally framed as a methodological debate, the root is, in fact, a scarcity issue, says @CoachsVision. Share on X

Early specialization versus multisport, on the other hand, is a competition for a pair of dwindling resources: athletes and their time.

But, but, but…we don’t like to talk about an explosive, coordinated, and competitive 10-year-old in the cold-blooded terms of an asset, so those coaches vying for this kid’s limited time will gild their pitch in an altruistic framework—rather than concede they just don’t like sharing, they will insist they’re genuinely looking out for that athlete’s future.

Is there one “right” way to develop that 10-year-old? No—kids are all different, and they respond to different things. All roads lead to Rome is one of the few sports clichés that doesn’t spark contrarian disagreement because most coaches have anecdotal proof that this is so.

My favorite team on the planet is the USWNT—and there is no single or preferred route that the women on the team followed to reach this pinnacle of U.S. soccer. You have the 24/7 soccer junkies like Tobin Heath and Mallory Pugh, who wanted to eat, sleep, and breathe soccer from a very young age. These kids exist. What are you going to be for Halloween? A soccer player. What do you want to be when you grow up? A soccer player. What are you doing this weekend? Playing soccer. Is something bothering you? No, today’s just boring because I don’t have soccer.

Meanwhile, you also have multisport varsity athletes like Becky Sauerbrunn (soccer, volleyball, and basketball) and Sophia Smith (soccer and basketball). Telling a young Mallory Pugh she should swim or play field hockey as a way to get better at soccer would have been as ridiculous as telling a young Becky Sauerbrunn she needed to drop all her other sports if she wanted to fulfill her potential on the pitch.

Though there isn’t a right way to develop that 10-year-old, there is definitely a wrong way—while all roads can lead to Rome, the scarcity of athletes and the number of kids who’ve quit sports by the age of 13 indicate that most don’t get to where they’re going. (And let’s be clear, *Rome* is not the national team or the pros or D1; it’s any goal-based destination: a high school team, a higher-level club team, or just improved performance on a current youth team.)

What’s the wrong way? See that burned-out 14-year-old who’s announced they’ve “retired” from sports and now spends their afternoons on TikTok and SnapChat? Whatever path they took, that was the wrong way.

While navigating this road of dead-ends, detours, and wrong turns, here are the five biggest misconceptions I see when it comes to #Multisport.

1. Multisport Participation Is What Made an Elite Athlete “Elite”

Choose your big game—the College Football Playoff National Championship, the NBA Finals, the MLB World Series—and sure enough, an announcer will note that one of the impact players was also a two- or three-sport high school athlete. Like clockwork, on social media, some coaches will preempt the debate by posting “Oh great, cue all the multisport fanboys who are going to claim it was playing three sports that made them a superstar.”

Let me speak for multisport advocates when I say, no, we don’t believe that at all.

If you’re 6’5”, 225, and run a 4.5 in high school, you can write your own ticket. Want to play tight end and outside linebacker on the football team? Game on, here’s a helmet. Power forward on the basketball team? Done, please just try to work on those free throws now and then. 1B on the baseball team? Position’s yours to lose. Walk up to the volleyball or rugby or water polo coach and say I’ve never played before, but I’d like to try? No problem, we’ll teach you.

We get it. Transfer from his days as a blue-chip football star did not make Frank Thomas a HOF baseball player—being 6’5”, 250, and athletically gifted made The Big Hurt someone who could play whatever he dang well pleased.

Can multisport participation benefit those same elite athletes? Of course.

Wambach Header
Image 1. Abby Wambach elevates to challenge the keeper for a header in a 2015 match against Ireland. (Photo by John Hefti/Icon Sportswire)

Watching Antonio Gates “box out” a strong safety to make a catch right at the first down marker, you could see the clear crossover of his basketball skill set. Watching Abby Wambach get up off the ground on one leg to score with her head, you could envision her attacking the glass for thousands of layups. But again, while Antonio Gates and Abby Wambach demonstrated their diverse athletic backgrounds in the unique ways they played an elite sport, they played at that elite level because they had body types and athletic abilities that are present in only the smallest fraction of 1% of the human population. That’s it.

Multisport advocates understand this. It is only brought up as a bad-faith strawman to argue against by those who are incentivized to alternately suggest…

2. Multisport Participation Is Only Viable for Naturally Gifted Athletes

That kid who’s going to be 6’5”, 225, and run a 4.5? Yeah, he just transferred to your kid’s school and took your son’s starting spot. What are you going to do now?

Better roll up your sleeves and get after it. Hard work beats talent when talent doesn’t work hard.

This is the pivotal moment many sport coaches seize on to pitch early specialization. They grant that multisport participation is a luxury that physically dominant athletes can indulge (and that they will grudgingly allow for those impact players). But since you and your kinda short and never-fast spouse failed your offspring in the DNA sweepstakes, now you’ve got to pay up and teach your kid to love the grind.

The issue isn’t whether or not specialization works—it does! The question is how long will it keep working, says @CoachsVision. Share on X

Specialization sells because it’s an easy sell—the promised outcome is something we want to believe. The existence of a direct path from deliberate hard work to a desired destination is the core of the American Dream. (But it’s based on a falsehood, because while talent + hard work does beat lazy talent, lazy talent still beats hard-working non-talent. I’m sorry, it’s true.)

The issue isn’t whether or not specialization works—it does! The question is how long will it keep working?

In the short term, specialization produces immediate and startling results. While not exactly scientifically verified, the equation is simple:

    Specificity x Intensity = Magic

No joke. Take kids who practice and play baseball or basketball or soccer a couple times a week for a three-month season in a moderately competitive league. Then, have them instead practice and play five days a week in a highly competitive, 6- to 9-month season.

MAGIC—their technical and tactical abilities will skyrocket. Their parents will be thrilled. Total immersion works. That is, until it doesn’t.


Video 1. This walk-off, 8-6-5-4 double play during 12U Western B-Nationals was made by girls in the fifth, sixth, and seventh grades and is the type of moment that electrifies parents, justifies travel costs, and lights up social media accounts—even the umpire is fired-up. And these moments only occur among athletes who can develop high levels of technical and tactical skill in a setting that pairs specificity and intensity.

If I want my 10-year-old to learn Spanish, I can put her in an Intro to Spanish class or a Spanish Immersion Program. I know for sure which one will have her speaking much better Spanish after six months—the problem, though, is I don’t know which one will put her on track to speak better Spanish when she graduates from high school. Immersion compels two responses: assimilation or rejection. So, while the downside of the introductory course is that she will pick things up at a much slower pace, the downside of the immersion program is that she may reject the overwhelming demands of that system and decide she never wants to learn another language again.

The problem with the *magic* equation is that it’s based on a pair of ephemeral and non-renewable variables. Once you’ve burned all the way through specificity and intensity…POOF, they’re gone. When that happens, you better have some other serious tricks up your sleeve: All roads lead to Rome, except those that lead to a dead end.

3. Playing a Second or Third Sport Will Make You Better at Your Best Sport

For athletes under 12, the number one reason to play multiple sports isn’t some alchemic synergy whereby the combined effect will make them far better at their best sport. The best reason for young kids to play multiple sports is that there’s simply no way to look at an eight- or nine-year-old and identify what their best sport is in the first place.

The best reason for young kids to play multiple sports is that there’s simply no way to look at an 8- or 9-year-old and identify what their best sport is in the first place, says @CoachsVision. Share on X

Providing kids with the opportunity to have fun and play multiple sports gives them the ability to gravitate toward the sports they like the best while not foreclosing other options by going all-in on any one. If a normal kid washes out of soccer at 14, and they’ve never swung a bat, dribbled a basketball, or learned to swim, those specific skills will be very hard to pick up at that point.

In middle school, I was on the baseball, flag football, soccer, basketball, and wrestling teams. If I had to choose ONE sport at that age, it would have been baseball. Second choice? Football. Why those two? Because I followed them obsessively as a fan—I collected the cards, memorized the stats, read the paperback biographies, and my heroes played in the MLB and NFL.

Cards Autographs
Image 2. Drafted by MLB, NBA, and NFL teams out of college, Dave Winfield was far and away my favorite player growing up. I collected all his cards while also writing to Hall of Famers like Bob Feller to ask for their autographs.

Young kids play the sports they play for numerous reasons—their parents sign them up for the sports that they played when they were younger, the kids have friends on the team, they like to watch it on TV, they think the uniforms and gear are cool, and so on. Actual compatibility with the sport isn’t nearly as big of a factor until after puberty. Ultimately, I went on and played soccer and basketball through high school. Why those two? I couldn’t hit a curveball or keep weight on my frame, but I did have the body type and all the physical tools to play center-mid on the soccer pitch and run the three on the basketball court.

Even for non-dominant athletes, are there useful physical qualities that can be developed by playing multiple sports? Heck yeah.

I don’t care what sport you coach, if you watch a 10-year-old running routes on offense and then covering those routes on defense in a 7v7 flag football game, you are watching an “all-sports relevant” speed and agility program being executed with pace and intent. How much easier is it to teach a drop step to a baseball player who already knows that footwork and body position from football? How much better at tracking punts and long balls is a soccer midfielder who has also caught thousands of flyballs as a softball center fielder?

And, on the flip side, watch your never-played-any-sport-but-softball player try to get out of a rundown between home and third. Watch your early-specialized soccer player try to get off the ground to score on a header off a corner kick.

It’s not pretty.

Those kids are often missing something in their movement literacy, and sport-specific skills are impossible to teach in the absence of the necessary physical ability to perform those skills. Kids have a pre-maturity window to maximize fluency in as many foundational movement patterns as possible, and multisport participation is an effective way to fill these buckets.

Sport-specific skills are impossible to teach in the absence of the necessary physical ability to perform those skills, says @CoachsVision. Share on X

But just because there can be developmental advantages, that doesn’t mean there will be. While the Specificity x Intensity equation is neat and tidy, there is no comparable calculus for how multisport participation will cross over. At that aforementioned 7v7 flag football game, you can also watch players on the field who don’t appear to be getting better at anything. And for that soccer midfielder to get any type of transfer from those 1,000 fly balls, they must want to be there and put dedicated effort into actually catching them.

Kids must love their second or third or fourth sports for there to be any upside relative to a first. And if a kid struggles with key technical skills in a sport—such as throwing strikes or hitting in baseball, shooting in basketball, first touch and passing in soccer—playing other sports will not only not help them improve at those technical deficiencies, but the time demands involved in those extra sports may well prevent them from putting in the specific practice to improve at those deficiencies.

4. The Primary Benefits of Multisport Participation Are Physical

Although a flag football game checks any number of developmental boxes, kids don’t have to play flag football to check those identical boxes. Here on SimpliFaster, performance coaches like Elisabeth Oehler, Jeremy Frisch, Brandon Holder, and Nick Gies have shared strategies for creating LTAD-based movement programs, and Mike Whiteman has elaborated on how he designs strength and conditioning programs to fill the missing buckets for specialized soccer players.

No stressful tryouts, no travel demands, no costly uniforms or gear, no year-round commitment—instead, game-based movement, fun, and physical development. These can all be successfully accomplished outside the confines of an organized sport.

A few benefits of multisport participation that are much harder to replace, however, are the mental ones:

  1. Stress reduction
  2. Problem-solving
  3. In-game resilience
Pitcher Center Back
Image 3. Pitching is a highly specific, repetitive task with instant feedback relative to success and failure. For this sixth-grade pitcher, the chance to throw some shoulders instead and not feel like the game is in her hands offers a welcome and needed break every season (photos by Barry Brightenburg (left) and Christine Clayton (right)).

Stress Reduction

Sports are filled with pressurized moments—whether taking a breakaway shot or a PK in soccer (or being the goalkeeper in those situations), pitching and hitting in softball/baseball, shooting free throws or clutch shots down the stretch in basketball, making a catch during a last-minute drive in football, and so on.

For competitive kids, the ability to switch gears and take on a different role in a different sport with different individual demands has real psychological benefits, says @CoachsVision. Share on X

“Gamers” love those moments, but they are meant to be just that, momentary. Add repetition, accumulation, and high expectations, and those stressful situations become fatiguing. For competitive kids, having the ability to switch gears and take on a different role in a different sport with different individual demands has real psychological benefits and can promote longevity in all the sports they play.

Problem-Solving

Learning to play chess is not just learning how to move those pieces on that board; it’s learning to play any game that involves choosing an attacking strategy while simultaneously anticipating and reacting to an opponent’s moves. Likewise, learning to play an attacking sport helps athletes discover creative ways to play other attacking sports and solve the problems that are presented in dynamic situations.

Those expressions of creativity can be as simple as a basketball player having a greater understanding of how to use their eyes and head to sell a fake on the soccer pitch. They can also be the more complex way that a softball catcher who recognizes when to sacrifice a run to get a sure out will also know when to challenge for a loose ball instead of containing and protecting their own goal or basket.

Resilience

On the opposite side of stress reduction, players who play multiple sports often do appear more comfortable in those acute, pressurized moments because they’ve been in comparable situations elsewhere. A PK in soccer or last-second free throw in basketball is a different thing with players who have also had to throw a strike on a 3-2 count with the bases loaded or needed to get a clutch hit in a tie game with two outs and a runner on third.

Goal Keeper running the bases
Image 4. Players who thrive in pressure situations also tend to understand that no matter the outcome, there will always be another game on another field (photos by Michelle Dickerhoof (left) and Barry Brightenburg (right)).

5. Multisport Athletes Lack Commitment

So, what, they just don’t want to commit?

I regularly hear this misconception from mystified ECNL soccer coaches and “elite” travel softball managers about my players who play both sports on the multisport-based teams I coach. If you are the parent of a multisport athlete, you likely have heard the same question. This is based on a false dichotomy that choosing to play a sport should mean that you are also choosing not to play others.

In reality, the “commitment” debate is born of that same scarcity issue mentioned at the outset—the year-round model for club sports depends on coaches who coach year-round and, consequently, players who are perpetually available to play.

The belief that multisport athletes lack commitment is based on a false dichotomy that choosing to play a sport SHOULD mean you are also choosing NOT TO PLAY others, says @CoachsVision. Share on X

Though some club coaches are indeed fully bought-in and devoted to early specialization as THE route to sports success, in my experience, those true believers are in the minority. Instead, the majority of youth sport coaches will say “Absolutely, I love multisport athletes” while leaving unsaid the remaining half of that sentence “…as long as they never miss any of my practices or games.” While professing this passion for multisport athletes, those same coaches will set out a year-round playing schedule that is, in fact, utterly incompatible with multisport participation.

We won’t have any team activities from 5:00 a.m. to 6:30 a.m. on Friday mornings in November and December, so if she can play another sport during that time, have at it!

Hyperbole aside, the limited time to play another sport is far and away the largest obstacle to competing in several competitive sports. Because, more often than not, your best youth players are also the ones who don’t miss anything—the same intense focus that motivates them to drive the action on the field also motivates them to not miss any of that action.

Multisport Twins
Image 6. “Sampling” is poor choice of words when it comes to multisport participation, as it implies a sort of toe-dipping indecision. No one “samples” a sport—they play it, or they don’t, with varying degrees of enthusiasm, effort, and competence. This pair of 6th-grade twins compete with all-out intensity and focussed skill across multiple sports (photos by Christine Clayton).

Being a multisport athlete in the modern youth sports landscape is a remarkable act of commitment. It requires feats of scheduling, transportation, and communication, as well as a budgeting of time, money, and physical energy. The demands of the game require the dedication to master the specific technical skills of each sport, whether that be through extra private coaching or self-directed effort.

It’s hard, and it cannot be done without a true sense of “commitment.”

Addressing the Scarcity Issue

One of the paradoxes of youth sports is that we are successfully developing a top tier of players who become very good at their sports at a very young age…but that accelerated rate of development among the few ultimately makes wider-scale team formation very challenging. How do you surround those highly accomplished players with comparable talent? If you put all the best players on the same team, whom do they play?

As the model then shifts from coaches developing the players who they have in their local backyard to recruiting “elite” teams of the best players they can aggregate, the developmental pyramid gets upended, with decisions being driven by what is best for the smallest percentage of participants. That top level already has a Darwinian attrition rate baked in, and then when the middle and base levels of the pyramid opt out because the game has not been designed to be fulfilling for them…things fall apart.

And here we are, where nobody has enough athletes.

So, what is the answer to the scarcity issue? Retention.

Will the majority of your athletes come back to play the sport next year? Specialized or multisport, if the answer is no, then you’re contributing to the scarcity issue, says @CoachsVision. Share on X

There is one measure of success for a youth coach—will the majority of your athletes come back to play the sport next year? Specialized or multisport, if the answer is no, then you’re contributing to the scarcity issue. The reason we create these pathways through sports is to get to Rome. Whatever it takes, keep your players on the road.

Lead photo by Speed Media/Icon Sportswire.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF

Football Tackle

A Comparison of the Normatec 2.0 and RecoveryAir Compression Units

Blog| ByMitch Gill

Football Tackle

The issue of recovery has moved to the forefront of athletic performance, especially after the articles written about how Lebron James spends the seven figures per year caring for his body. This, of course, sparked a lot of curiosity in athletes at all levels for ways they could recover more efficiently and feel their best as soon as possible.

We have seen an explosion in the number of available sleep trackers, massage guns, compression units, and other tools as athletes try to find the edge to help them feel better. I work in the high school athletics world, and I have seen more kids with their own personal massage guns in the last year than ever before. Many use these tools before games/practices to help them prepare their bodies, specifically on their calves and quadriceps with our fall sports.

I have seen more kids with their own personal massage guns in the last year than ever before, says @mgill52. Share on X

I was given the opportunity to compare two of the compression units on the market—the Normatec 2.0 and the RecoveryAir from Therabody—as well as provide feedback on how they might benefit athletic trainers, specifically at the high school level.

Overview of Compression for Recovery from Exercise and Injury

For decades, compression has been a modality used in injury management, and it is the “C” in the acronym RICE (rest, ice, compression, elevation) long used by medical practitioners. It is commonplace to see an athletic trainer or physical therapist using a compression sleeve or ACE wrap to provide compression on an injured joint to help either limit or remove swelling caused by the injury.

Intermittent pneumatic compression (IPC) has also been used as a modality in the medical field to help treat lymphedema and deep vein thrombosis and help in the swelling control of an injury. The Buyer’s Guide to Pneumatic Compression Recovery Systems does a great job explaining the history and uses of IPC in both the medical and athletic performance fields, as well as some of the benefits gained from IPC.

NormaTec RevoveryAir

Now you see these units in every professional sport and most college athletic facilities to help those athletes perform at their best. Before using the IPC units I compare here, I used the  Game Ready System, which provides compression and cold (through ice water) with varying attachments for different body parts. I found this unit to be helpful, but in my own practice, I have moved away from using cryotherapy as much and wanted to be able to provide intermittent compression without the added cryotherapy.

Product Comparison

I will start off with a comparison of the Normatec 2.0 and the RecoveryAir units (sold by SimpliFaster) and then discuss how I implemented them to help my athletes.

Normatec Leg Recovery System

  • Price: $899
  • 2-hour battery life
  • 5 chambers (customizable using phone app)
  • Bluetooth app control
  • Works with all attachments (shoulder, hips, leg)
  • 7 intensity zones (number 1–7)
  • Zone Boost (provides extra time and pressure in a particular zone)
  • 1 mode: Flush Mode
  • Color display panel

RecoveryAir

  • Price: $699
  • 6-hour battery life
  • 4 overlapping chambers
  • Works with all 4-chamber RecoveryAir garments only
  • Precise pressure control (manually adjust pressure down to 5-mmHg increments between 20 mmHg and 100 mmHg)
  • Tailors pressure to size of an individual’s limb to prevent over-constriction
  • FDA Type II medical device

So now that I’ve given you some of the specifics on each unit, let’s talk about the overall experience of using both units. Each is very well built and of high quality, and both units helped my athletes feel better post use—we used them weekly to help our football team make a run to the GHSA State Semifinals.

My coworker or I would offer recovery sessions during our weekend injury checks. These sessions typically consisted of 20–25 minutes on one of the compression units, followed by an ice bath if the athlete wanted it. We limited the use of the units to varsity starters, and we also gave preference to those who played both sides of the ball. We also offered sessions with the compression units after practice throughout the week leading up to the game.

Could we have done this with our Game Ready Systems? Possibly, but the model we have for the Game Ready only works with one limb at a time, and the attachments are broken up into body parts such as knee, ankle, hip, and shoulder and not an entire lower or upper extremity attachment. The Normatec and the RecoveryAir allow one or both limbs to be done at a time and go from the ankle all the way up the thigh (or hand all the way to the shoulder, in the case of the upper extremity attachment).

The feedback from the athletes was overwhelmingly good, and the systems helped the athletes feel better sooner after using the compression units compared to when they didn’t. This meant that Monday practices could be more effective since the athletes were not fighting through the residual soreness of a physical Friday night game.

This meant that Monday practices could be more effective since the athletes were not fighting through the residual soreness of a physical Friday night game, says @mgill52. Share on X

We also saw a positive effect on performance with our cross country runners. We applied the compression units the day after one of their tougher workouts in the week leading up to a meet. In fact, one weekend we saw three athletes PR (by an average of 42 seconds), and the other two were a second or two off their PR.

We are excited to see how we can help our spring athletes (baseball, soccer, lacrosse, and track) recover better and hopefully see better performance.

What Separated the Two Units?

It was the small details that I found different between the two units, leading to preferred uses for each.

The Zone Boost option on the Normatec is great for those who might use the entire compression garment but want a little extra love on their calves or feet, for instance. I also found the ability to limit the number of chambers being used as perfect for the athletic trainer treating an ankle/lower leg injury and wanting to see more cycles performed on those specific areas. Instead of treating the leg as a whole, the Normatec’s ability to localize the treatment to the lower leg and ankles allowed us to focus the treatment on the injured area, specifically with ankle sprains. The Normatec was my preferred option when it came to injured athletes.

The RecoveryAir brought a more tailored experience as far as the amount of pressure it provided for the individual. The unit is said to use exact pressures based on the size of your limb within the sleeve to help prevent over-compression. Over-compression can cause discomfort and even some numbness and tingling in the limb below the area being compressed. There were times when my athletes used one of the Normatec’s higher intensity levels and it became uncomfortable, but you can quickly and easily fix this by picking a lower intensity level on the compression unit.

Anecdotally, I did not experience any discomfort with the RecoveryAir, nor did I have any athletes mention discomfort. I also personally like the feel of the overlapping chambers, which give a bit of a spiraling feel as the constriction moves up your leg. The Recovery Air also has a more gradual feel as it moves up the leg compared to the Normatec, where it fills each section individually.

Choosing the Right Option

Overall, I think both units are good, and I saw results from them both. If I am solely looking for recovery purposes, I would go with the RecoveryAir. The price range helps here, but the compression also felt smoother and more sequential as it moved up your leg, whereas the NormaTec chamber-by-chamber approach felt a bit choppier. The overall experience, both mine and that of others who used the units, was also more enjoyable with the RecoveryAir.

I would go with the RecoveryAir if you’re using compression for recovery purposes, while I have found the NormaTec to be a more versatile unit for those who work in a sports medicine setting. Share on X

Because I work in a medical role, I want the capability of more targeted compression to help in injury recovery (specifically with ankles), while also having the ability to use compression for recovery purposes. I personally found the NormaTec to be a more versatile unit for those who work in a sports medicine setting at the high school or college level.

As I said before, both units are great, and we saw results with both. It all depends on the reason you’re using it—whether it is just to help you or your athletes recover faster, or if you need more versatility with the unit than just recovery.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


Teambuildr

Talking Software, Tech & Sports Performance with TeamBuildr’s Hewitt Tomlin

Freelap Friday Five| ByHewitt Tomlin, ByJustin Ochoa

Teambuildr

Hewitt Tomlin is the CEO and Co-Founder of TeamBuildr, which he started with his college teammate and roommate, James Peters. TeamBuildr is a proudly self-funded software company for strength and conditioning professionals at all levels, helping coaches program training digitally in less time with more data. Hewitt is passionate about workplace culture (now in a remote environment) and developing high-performing employees while also emphasizing work-life balance.

Freelap USA: As the CEO and Co-Founder of TeamBuildr, you and your team have made a positive impact on our field with your products and software. Can you take us back to the roots of TeamBuildr and give us the backstory of how this idea was born?

Hewitt Tomlin: James Peters and I were college teammates, and every summer we would call each other almost daily and talk about the workout that day and compare weights and circuit times. James was becoming proficient at computer programming and came up with the idea for TeamBuildr as a way to replace pen and paper for athletes.

When we spoke to our very first strength coach, however, we found out that our business was actually to provide a better experience for strength coaches than what most of them were getting with Excel. Giving athletes a digital tool was just sort of a by-product of that vision. James and I always felt like we were entrepreneurial, but we had never really started a business before. We made some mistakes along the way, but in a lot of ways our naiveté helped us.

We discovered that our business was to provide a better experience for strength coaches than what most of them were getting with Excel. Giving athletes a digital tool was a by-product of that vision. Share on X

For instance, all we did was go to strength coaches and ask them to use the software before even charging for it. We didn’t seek investors or guidance from anyone who wasn’t necessarily in the strength and conditioning field.

That mantra is pretty much still true today and is our guiding light; no one can give us better advice than the customers we serve, who are strength and conditioning professionals.

Activity Report

Freelap USA: For coaches or readers who may aspire to starting their own business one day, what are some of the general things about entrepreneurship that you know NOW but wish you would’ve known in the early stages of TeamBuildr?

Hewitt Tomlin: I could really write a small book about my short experience so far, but some things immediately come to mind. For instance, the value of an intimate relationship with the end customer is probably underestimated—it’s easy to get excited about designing a logo or coming up with a name for your new business, but the majority of time and focus should be on the customer and their end experience.

I don’t necessarily agree that the customer is always right; however, I do think that a business owner should always observe a customer regardless of what the customer thinks or says.

Another realization I had at some point was the importance of the ability to successfully delegate your business’s operations and functions to other capable people. I thought for a while that only I could conduct these original processes I created and was surprised to find out that a good employee could often successfully inherit a process and even expand on it.

Once a business owner can quickly delegate a process to a more capable employee and also successfully leverage their newfound time to further expand the business, that is when you’ll see a high-performing business that grows at a successful rate.

Freelap USA: First off, do you consider your company to be in the sports performance industry or in the software/tech space? Second, can you tell us some of the ways you envision technology impacting the sports performance world over the next 5–10 years?

Hewitt Tomlin: I consider us a software or tech company. The economist Adam Smith said that a highly efficient economy consists of businesses that specialize in their competitive advantage.

James and I are not performance or strength coaches, but we aim to be the best at creating software for performance and strength coaches. Therefore, coaches who are professionals in their field come to us to seek our services as professionals in the software space.

If you see someone building software for strength coaches but they don’t have much interest in the S&C profession, I would be very wary, says @TeamBuildr. Share on X

That being said, though, we have to have a special relationship with the sports performance field in order to service it best. If you see someone building software for strength coaches but they don’t have much interest in the strength and conditioning profession, I would be very wary.

I don’t do much in terms of trying to make grand predictions for the state of our industry as it relates to technology; that’s just never been my thing. I do think that you will see a consolidation of services—at least, that’s what I want for our company. My vision for our company is that a strength/performance coach will comfortably tell anyone: “We just do it all in TeamBuildr.”

Freelap USA: So many coaches are still resistant to the idea of technology in coaching and/or training. What are some ways TeamBuildr has helped coaches and practitioners revolutionize their coaching, programming, or practice?

Hewitt Tomlin: Luckily for us, we started selling our software in 2012 to coaches who were typically a little bit skeptical of using something different or a new technology.

It taught us to build software that is flexible and highly accommodating to various systems and preferences as it relates to programming and organizing a strength and conditioning program.

I think our reputation today is clearly the company that built a product that is the most functional for a wide variety of strength coaches in various settings. We were never really interested in identifying one or a few “influential” coaches and then applying their principles as the framework to our software and making everyone play within those boundaries.

We wanted to build a software where two totally different coaches who take totally different approaches to programming would still be able to do it successfully on our platform. It doesn’t make for easy work in terms of building a software platform, but I believe it sets us up for long-term success to build something this robust and inclusive.

Max Report

Freelap USA: Final question—What does TeamBuildr have in the works for 2022 and beyond? What’s next for you guys, and what are your major goals for the company moving forward?

Hewitt Tomlin: The thing we are most excited about this year is the launch of new versions of our mobile apps for iOS and Android. In the beginning of our company’s existence, we had to employ a third-party agency to build our mobile apps (for multiple reasons).

However, we are at the point, financially and otherwise, where we have brought in-house developers and actually own the entire process of our app development on mobile. This will accelerate our product development and feature releases at a rate never seen before, which is super exciting.

We are hiring an in-house sports scientist to help develop strategies in our Reporting and Data Visualization modules for the vast amounts of data that TeamBuildr aggregates. Share on X

Furthermore, we are hiring an in-house sports scientist to help develop strategies in our Reporting and Data Visualization modules for the vast amounts of data that TeamBuildr aggregates.

At the moment, our biggest value proposition is that we save coaches a lot of time with the process of programming, and we collect a lot of data from athletes. However, our biggest opportunity is to leverage the amount of data that we collect into something where coaches can easily run analysis, create unique and specific insights that help them with decision-making, and also help with bringing assets to sports coaches and other stakeholders within a program. But the key to doing all this is providing a process that takes minimal time and effort and delivers actionable value.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


Gauntlet Game

Games for Youth Speed Sessions

Blog| ByBrandon Holder

Gauntlet Game

When it comes to training youth athletes, we should take our job responsibility seriously…but shouldn’t take ourselves too seriously. It is important to create a safe, engaging training environment when working with this unique training population—elementary age to high school. Therefore, when designing physical preparation programs for youth athletes, we need to consider several different attributes, such as increasing balance, improving coordination, building relative bodyweight strength, and increasing movement literacy. The one training objective that sometimes gets forgotten, however, may be the most important: fun.

Training with a performance coach is usually a youth athlete’s first experience with any type of structured training or exercise program—this is their first time working with a professional. Therefore, their first impression is very important. How we deliver our message and communicate to the athlete could impact their perspective on physical activity, possibly for the rest of their lives and even outside of athletics.

How we deliver our message and communicate to the athlete could impact their perspective on physical activity, possibly for the rest of their lives and even outside of athletics. Share on X

There is no long-term athletic development model if there is no fun because then it will not be long term.

Finding the Right Balance

When training younger athletes, however, I’m not just recommending you have them run around and play games all day. The games themselves and time spent on them will depend on the age and level of the athletes, but even older athletes in high school need creative, fun outlets in their training programs. There needs to be excitement, but it also needs to make sense and be appropriate. Balancing this fun with a little structure can help tie together the applicable skill or ability even more when placed within a game setting.

Not only is this beneficial for the athletes, but coaches will find out more about the athletes when they have to move in real space and at speed with other environmental factors besides cones. This will also help you better connect to those athletes who seemed completely disinterested throughout the session and give them something to look forward to. Games are a true time for the athletes to do what they do best, and just because a young athlete can’t do an A-skip right doesn’t mean they won’t dominate in a game of chase or dodgeball—things that I would consider to be more athletic in nature.

Whenever I’m coaching a team of younger athletes, I always try to think back and put myself in their shoes. While I would say I was a halfway decent and coachable kid, I can promise you that I would have benefited more from competing in a game, and I would have enjoyed doing that more than performing drills all day.

The games incorporated into a youth training session should include aspects of true agility and decision-making. Just having athletes go out and do predetermined cone drills won’t help create more “agile” athletes. It may help indirectly give the athletes some abilities to help them when they need to be agile, but true agility must involve the athletes perceiving and reacting to a chaotic stimulus.

Consider the OODA loop whenever you want to know if the activity involves more applicable scenarios. This is an observation-action cycle created by American fighter pilot John Boyd. Many accomplished coaches have spoken about connecting this loop to sport, but I first read about it in Fergus Connolly’s book The Process.

Looking at the loop, it involves four steps of the cycle:

  • O – Observe
  • O – Orient
  • D – Decide
  • A – Act

Think about an athlete playing on the field or court: The athletes go through this cycle with every single play that happens, and once a play is made and action is taken, the cycle just repeats as observation occurs off the previous action!

Now, as performance coaches, we must understand that the best thing for athletes is to play the sport and hopefully be under the tutelage of a well-versed sport coach who can help guide them through the mastery of their sport and this loop. Though with our youth athletes, we can certainly expose them to this loop in constrained situations.

It is more important than ever to expose younger athletes to the patterns and movements they may be missing or that don’t exist as much in their selected sport. Share on X

With an increase in younger athletes’ involvement in early sport specialization, it is more important than ever to expose these athletes to the patterns and movements they may be missing or that don’t exist as much in their selected sport. This carries a lot of value, since they may not see it anywhere else, and it will help create a more well-balanced and resilient athlete as they begin to mature.

Categorizing Games

The categorization of the games is important to help understand their objectives and how they can be placed within a training session or program. In the book The Process, the authors bring up coaches Nick DiMarco and Jordan Nieuwsma from Elon University, who are credited with breaking down these games for categorization. Much of the inspiration for this article—and how my own training programs are laid out for youth athletes—can be credited to this system and these coaches. For more information, I would recommend reading The Process and checking out the work of Coach DiMarco and Coach Nieuwsma.

The four categories they define are:

  1. Chase
  2. Score
  3. Dodge
  4. Mirror

An additional category I include is simply free play. Things such as obstacle courses, team-based games, or occasionally even letting the kids make up games of their own all fall into this category. I’ll explain more about free play later in the article.

I use the games listed throughout the rest of this article in my training sessions with youth athletes.

Chase

Chase games are exactly what they sound like—the objective is for the athletes participating to chase down their opponent (or escape their opponent if they are being chased). Many coaches think of the standard 1v1 chase or cat and mouse, but you can expand upon chase games even more through a variety of components and constraints.

  • Various starting positions.
  • Number of competitors.
  • Various directions.
  • Obstructions (tire chase, flags, etc.).
  • A combination of the above.

1v1 Chase



Video 1a & 1b. 1v1 Options

The standard and easiest starting place is a 1v1 chase. Athlete versus athlete, and only one can leave the winner. This can be expanded upon with the list above.

2v1 Chase


Video 2. 2v1


Video 3. 2v1

Adding another runner creates a small reactive component, where the chaser has to read and react off their movement.

Flag Chase 2v2


Video 4. Flag chase 2v2

Beginning to incorporate more movement, such as circular running, can add more dynamics into the game. Also, going 2v2 and adding in the flags will require more tactical strategy through team involvement.

Lateral Freeze Tag


Video 5. Lateral Freeze Tag

This is a way to incorporate more movement than just linear sprinting, where only lateral shuffling is allowed, and the chaser’s objective is to freeze as many athletes in the time frame as possible. Free athletes may unfreeze frozen athletes if they tag them, and this creates the need for athletes to make more strategic and precise tactical decisions.

Score

Score-focused games are a little more multifaceted and have more moving parts. The objective remains the same, though. Throughout this category, competitors attempt to score while the other competitors attempt to stop the score (or offense versus defense). Depending on the game, this can appear several different ways.

Athlete-Only Score Games

Athlete-only score games involve an athlete trying to run into an endzone to score while the other tries to tag or eliminate them. This can be made more chaotic through a variety of additions or constraints to the game.

  • Number of competitors.
  • Number of scoring options.
  • Obstructions.
  • A combination of these.


Video 6. Athlete Score Variations  

These may seem simple at first but will open many situations for athletes to create or limit space—they are also easy to explain and implement before moving to more complex game options.

Ball Score Games

Incorporating a ball or object into the mix leads us to more traditional games as well as those that can be altered through our creativity as coaches. Some examples of these games include steal the bacon, medicine ball volleyball, handball, crawling soccer, basketball, and strike ball.

Steal the Bacon


Video 7. Steal the Bacon 

Steal the bacon is a team score game where every athlete is given a number and paired with an opponent from the opposite team.

The coach in charge calls out a single number (or multiple numbers at a time) for the athletes to sprint out and attempt to “steal the bacon”—grab a ball or object—and return to their end zone.

If the other team gets the ball before yours does, the defender with the same number must tag the runner down but only that defender can eliminate their pairing.

When multiple people are called, this game can get chaotic, since only the opponent you’re paired with can tag you out. Passing, blocking, and working as a team are all highly encouraged.

Medicine Ball Volleyball


Video 8. Medicine Ball Volleyball

Medicine ball volleyball is a score game where athletes pass a medicine ball around (preferably a soft one) before throwing it over a volleyball net and attempting to score by not having the opposite team catch the ball.

There is no actual spiking or setting like in volleyball—just a lot of throws from different positions, aggressive catches, and teamwork.

I understand many facilities do not have a volleyball net, but you can also play this game on a football field using the field goal post or any other high structures that may be appropriate to throw a medicine ball over.

Handball


Video 9. Handball

Imagine soccer but using your hands. This game emphasizes teamwork and various movements plus catching and throwing skills. You can alter the game by allowing goalies or not, limiting the steps the athlete with the ball can take, and requiring a team to make a certain number of passes before attempting to score.

I also implement rules in many of these score games, such as a new athlete must attempt to score every attempt, so the teams don’t rely on one athlete to do all the work or hog the ball. Share on X

I also implement rules in many of these games, such as a new athlete must attempt to score every attempt, so the teams don’t rely on one athlete to do all the work or hog the ball. 

Crawling Soccer

This game works great with the younger athletes and is a blast. It’s also easy to explain to that age group. Define a crawling position—bear crawl, crab crawl, etc.—and then play soccer from that position.

There are no other guidelines for this game. Sometimes we play with a big physio ball, sometimes we play with a real soccer ball. Occasionally, they can use their hands; occasionally, they can’t.

Basketball

This should need no explanation. I have one main rule when playing basketball, and that is I only play with athletes who don’t play basketball.

I can close to guarantee that it will be that much better for all involved.

Spike Ball

Spike ball is a relatively new game that I started playing with my athletes on the recommendation of a former athlete of mine.

I like this primarily with the older athletes, and I run a round-robin style of play if I have a larger group of athletes. So, if there is a group of 10 athletes, everyone gets with a partner (making five teams). Two teams start, whichever team scores stays, and the next group immediately comes in.

Dodge

Dodge games focus on more reactive and quick evasive actions. The objective for this category of game is to use that OODA loop and dodge elimination. Some successful games would include dodgeball, physio ball gauntlet, sharks and minnows, and the gap game.

Dodgeball

Dodgeball is the king of all dodge games. Everyone loves dodgeball, regardless of age, sport, or gender—people love to throw dodgeballs at one another!

This game can also be mixed up by limiting the space, creating multiple teams so three or four smaller teams play a free-for-all as opposed to just two, and really any other constraints you can imagine. 

Physio Ball Gauntlet


Video 10. Physio Ball Gauntlet

The physio ball gauntlet is designed to create opportunities for athletes to be evasive and put them in positions to succeed. It begins with an athlete facing the opposite direction before turning to sprint down a lane in avoidance of gigantic physio balls coming at them.

Evading physio balls is much easier then evading people, but it is up to the coach to put the ball into play to make the athlete react and succeed.

The coaches should not be intentionally trying to hit the athletes but rather set them up to make a play.

Sharks and Minnows


Video 11. Sharks and Minnows

Sharks and minnows is a great game to cue athletes’ evasiveness and have them dodge elimination. A shark is restricted on a line, while minnows sprint past them to avoid being tagged.

Including obstructions on the field, using objects such as pool noodles to tag with, or including constraints such as “minnows can only be on one leg” are ways to keep the game fresh and interesting for the athletes.

Gap Game



Videos 12 & 13. Gap Game

This dodge game, taken from Coach DiMarco, has been one of my most utilized games for forward multidirectional training.

Essentially, there will be several potential gaps to sprint through, with one less defender than number of gaps. So, two gap options mean one defender to clog a potential gap opportunity, leaving the athlete only one option to sprint through.

This game promotes quick decision-making and helps with an athlete’s ability to cut and move through an open space.

Mirror

Mirror games are offense- versus defense-focused. The objectives for offense, like sport, are to create space and leave the defender, while the objectives for defense, also similar to sport, are to limit space and contain the offense. The standard mirror drill is the lateral shuffle face to face, but there is much more you can implement in mirror games.

  • Various starting positions.
  • Number of competitors.
  • Various directions.
  • Obstructions—other games.
  • Entries and exits.
  • A combination of these.

Lateral Chase – Facing the Same Direction


Video 14. Chase. Lateral (facing the same way)

Video 14 demonstrates how to mix up the standard lateral shuffle mirror drill by making the athletes face the same direction—the defender is forced to look over their shoulder throughout the game, changing their perspective on the situation.

Including a chase to finish the drill is another beneficial addition to complete the game and begin to blend the adaptations of the various games.

Sprint Backpedal with Chase



Videos 15 & 16. Sprint backpedal with chase

Altering the direction from lateral to linear (sprint/back pedal) is an easy change that many coaches do not consider.

Free Play

When training youth athletes, this categorization helps, but I would recommend always starting with something simple. Simple games are the best initially, because if there are a lot of rules or things to consider, the athletes will typically become frustrated and lose interest.

If a game takes me more than 30 seconds to explain, I have either chosen the wrong game or I am talking too much. Share on X

If a game takes me more then 30 seconds to explain, I have either chosen the wrong game or I am talking too much. Once the athletes begin to get the idea and get the ball rolling, then I add more complexity and make adjustments if needed.

Flag Wrestling



Video 17 & 18. Flag Wrestling

Capture the flag or flag wrestling involves the freest expression of movement. While we can’t allow our athletes to grapple each other without potential lawsuits, having them work to steal their opponent’s flag is the next best thing.

This can be done 1v1, 2v2, 2v1, or in a group setting where one athlete works to get the other competitor’s flag.

Tic Tac Toe


Video 19. Tic Tac Toe

Most athletes know how to play tic tac toe, so incorporating this game with sprints and quick decision-making can help athletes accelerate and decelerate with more context on who wins and who loses.

Obstacle Courses

Obstacle courses are great for younger athletes and include a lot of movements such as crawling, jumping, rolling, and whatever else you throw in there.

I don’t do too many obstacle courses, but when I do, I think it’s best to let your athletes add to them. You’ll be surprised by the numerous things they come up with!

Transfer to Sport

Many of these games cross over and have aspects of each other within them. When examining sports, many have each of these movement categories involved (depending on the sport and position).

When placing the games into a training session, I don’t think it has to be set at one specific time. The age and level of the training group helps guide this when playing the game, but I typically place them at the beginning or end of a session.

Using a game as a warm-up is a helpful way to begin, and it not only prepares the body but also the mind. Games require more creativity and engagement with the athlete’s decision-making abilities and tactical thinking.

Using a game as a warm-up not only prepares the body but also the mind. Games require more creativity and engagement with the athlete’s decision-making abilities and tactical thinking. Share on X

A game can also set the tone for a great training session. However, be careful because sometimes when you get a room full of young athletes rallied up after a game, it can be difficult to bring their energy back down to focus on the work remaining in the session.

Concluding a session with a game sends them out on a high note, which is automatically a win-win for everyone involved: you, the athletes, and the parent or coach. It also serves athletes well because you can get them to apply the drills that they performed earlier in the session. This can help them make the connection to some of the movements and why they’re important.

Involving athletes in games can help connect speed in a more transferable manner. Fun is the most important training factor for the youth athlete, and it is required if we are trying to help them create a relationship with training and begin the long-term athletic development journey. Incorporate a few of these games and watch as your sessions and athletes become better!

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


Eccentric Squat

Using Fast Eccentric Squats to Sprint Faster and Jump Higher

Blog| ByGabriel Mvumvure

Eccentric Squat

By Gabriel Mvumvure and Kim Goss

“You can never be too strong!”

General George S. Patton, Jr., said this 78 years ago, in his paper “Instructions to the Third United States Army,” and it’s a motto many strength coaches endorse. But it may not be a wise approach to help athletes sprint faster or jump higher, at least when it comes to squats. Here’s a better catchphrase:

“I don’t care how much you can squat—I want to know how much you can squat in one second!”

(Lead Photo by Ryan Paiva, LiftingLife.com)

This approach to squatting is championed by Jim Napier, a two-time national weightlifting champion who competed in the 1977 and 1978 World Weightlifting Championships. He broke four American records, including a 314-pound snatch at 165 pounds body weight and a 341-pound snatch at 181 pounds body weight (figure 1).

Napier
Figure 1. In 1979, Jim Napier snatched this American record of 341 pounds and is shown performing a split-style clean at the 1977 World Championships. Napier has done considerable research on velocity-based training for explosive strength. (Photos by Bruce Klemens)

Besides competing at an elite level, Napier did extensive research on the relationship between barbell velocity and weightlifting performance, including studying the training of hundreds of athletes. Napier summarized his findings in his three books, The Sport of Weightlifting Series.

Jim Napier determined that for the back squat to transfer to the competition lifts (snatch and clean and jerk), the optimal speed during the ascent should be 1 second or less. Share on X

Napier determined that for the back squat to transfer to the competition lifts (snatch and clean and jerk), the optimal speed during the ascent should be one second or less (video 1). If it takes longer than one second to rise from the bottom position, and the athlete decelerates through the sticking point, Napier says there is less transfer to explosive strength.


Video 1: Brown University hurdler Brooke Ury measuring bar speed while squatting with a velocity-based testing device.

Before getting into the research supporting Napier’s training methods, let’s look at how to judge the effectiveness of a strength program for athletes with performance testing.

Drat, Not Testing Again!

The bottom line in track and field is what athletes can do in competition, not in the gym. However, between competitions, performance testing can provide valuable feedback about the effectiveness of an athlete’s physical preparation.

At Brown, our performance tests for sprinters include five types of vertical jumps, two horizontal jumps (standing broad jump and standing triple jump), two medicine ball throws (underhand and behind-the-back), and two sprints (10-meter fly and 30-meter acceleration).

Figure 2 shows the vertical jump profile of Brooke Ury, a sophomore hurdler and sprinter at Brown. It starts with her first test in February (COVID-19 prevented previous tests) and ends with her most recent test in November. Note that her vertical jump (no step) improved from 22.7 inches to 31 inches during this period.

Jump Data
Figure 2. Brown University vertical jump profile report.

Each test gives us valuable feedback about what our athletes need to focus on to perform their best. However, because it can take a complete training session to perform our entire battery of tests, we often will just administer a single test as a “spot check.” You’ll see that on the seven testing dates of Ury’s report: twice we tested only the vertical jump (arms with no step).

In addition to individual assessments, these tests collectively tell us how well our program is working. For example, since last February, five of our 14 female sprinters improved their vertical jump by an average of 6.34 inches, which is significant since their average starting result was already exceptional at 22.4 inches. As for absolute numbers, we had three female sprinters jump at least 31 inches (no step), and three male sprinters jump at least 37 inches (no step). Much of their training during the off-season was focused on weightlifting movements, especially the clean (video 2) and fast, full squats.


Video 2. Brown University female sprinters showing solid technique in the clean.

Why our interest in vertical jumping? One of the essential characteristics of elite sprinters is they can apply high levels of force into the ground. The more force applied to the ground, the greater the distance covered with each step. Let’s look at the best of the best.

Using data from a race Usain Bolt ran in Monaco in 2011, SMU researcher Andrew Udofa, Ph.D., determined that Bolt could apply 1,080 pounds of force into the ground with his right leg and 955 pounds with his left. Such power enabled the Jamaican Olympic champion to cover the 100 meters in 40.92 steps and run 9.58 seconds in 2009. Compare these results to Carl Lewis, who needed 43 steps to run his world record of 9.86 seconds in 1991.

Knowing the importance of power in athletic performance and ways to measure it, how significant is squatting in developing power and how much should the lift be emphasized in a workout? Let’s find out.

Crunching the Numbers

To help plan their training, weightlifting coaches have developed ratios of the competition lifts to assistance exercises. Using a “performance calculator” developed by the Queensland Weightlifting Association, here are their ratios for the back squat to the clean and jerk:

C&J*                Back Squat

154                  200

193                  250

232                  300

270                  350

309                  400

*weight in pounds

Using this formula, if a weightlifter clean and jerks 154 pounds but squats 300, they need to focus less on leg strength and more on technique.

Although a good starting point for beginners, these ratios may not apply to elite weightlifters or athletes in other sports. Specifically, the squats in most of these formulas are often too heavy, and the results of many of the strongest weightlifters confirm this opinion.

Consider the accomplishments of three weightlifters who broke the absolute world record in the clean and jerk: super heavyweights Vasily Alexeev (564 pounds, 1977) and Anatoly Pisarenko (584, 1984) from Russia, and 207-pound lifter Simon Kolecki (512, 2000) from Poland (figures 3 and 4).

These results suggest these lifters did not become the best in the world DESPITE not squatting heavy but BECAUSE they did not squat heavy! Share on X

In 1970, Alexeev broke the 500-pound barrier in the clean and jerk, and seven years later, he did 64 pounds more. Alexeev said he never used more than 595 pounds in the squat. Pisarenko, who claimed he cleaned 617 in training, says he could only squat 639, and there is little reason to doubt him. His teammate, two-time Olympic gold medalist Aleksandr Kurolovich, saw Pisarenko miss a 573 back squat in training but clean and jerk it just five days later! As for the lighter Kolecki, his best back squat was 518, only six pounds more than his clean and jerk!

Using the Queensland performance calculator, Alexeev should have clean and jerked 459, not 564; Pisarenko 493, not 584 (and certainly not a 617 clean!); and Kolecki 399, not 512. These results suggest these lifters did not become the best in the world despite not squatting heavy but because they did not squat heavy!

Anatoly Pisarenko
Figure 3. Russia’s Anatoly Pisarenko clean and jerked a world record 584 pounds and reportedly cleaned 617. His best back squat was only 639. (Bruce Klemens photos)

Of course, weightlifters need to perform squats in training to rise out of the low catch position with heavy weights in the snatch and clean and jerk. However, there is little value in squatting with weights that far exceed what an athlete can lift in the clean and jerk.

There is little value in squatting with weights that far exceed what an athlete can lift in the clean and jerk. Share on X

Sports scientist Bud Charniga has extensively studied the research of Russian sports scientists, including translating the works of Yuri “The Father of Plyometrics” Verkhoshansky. Charniga says their research confirms that overemphasizing the squat results in “a point of diminishing returns” and such training “could have the opposite of the desired effect from training which would result in making the lifter slower in the ‘explosion’ phase.” In fact, many elite weightlifters have squatted monstrous weights but had relatively low clean and jerks.  

Not to take away from the accomplishments of these U.S. Olympians, but consider the lifting ratios of super heavyweight weightlifters Paul Anderson, Shane Hamman (figure 4), and Mark Henry. Anderson reportedly squatted 1,206 pounds, Hamman officially squatted 1,008 pounds, and Henry officially lifted 953. Anderson’s best clean and jerk was 440, Henry’s was 485, and Hamman’s was 523. Using the Queensland performance calculator, a 1,206 squat equals a 931 clean and jerk, 1,008 pounds equals 778, and 953 equals 736. The current world record is 588.

Olympic Lifts
Figure 4. Poland’s Simon Kolecki (left) clean and jerked a world record 512 pounds at 207 pounds body weight; his best squat was 518. The USA’s Shane Hamman clean and jerked 523, weighing 352; he officially squatted a world-record 1,008 pounds. (Bruce Klemens photos)

The Issue Is the Tissue

Sprint and jump coaches who are anti-weight training often don’t recognize the differences among the types of weight training. They seem to believe that all weight training programs will result in athletes becoming slower and significantly bigger, which is simply not true.

Sprint and jump coaches who are anti-weight training often don’t recognize the differences among the types of weight training. Share on X

An athlete can lift weights to dramatically increase their explosive strength with minimal increases in muscle bulk. Elite weightlifters often compete in the same bodyweight classes for many years, sometimes more than a decade, while continuing to increase how much they lift. In 1978, Russia’s Yuri Vardanyan clean and jerked a world record of 462, weighing 181 pounds; six years later, he clean and jerked 493 pounds at the same body weight (figure 5). He also reportedly high jumped 7 feet using a three-step approach and forward takeoff. As for his squatting ability, when he made that 493 record, his best front squat was only 14 pounds more, at 507. Noted weightlifting journalist Seb Ostrowicz said that Yuri “believed that grinding should not be allowed and valued speed in the squat over anything else.”

Power Trio
Figure 5. The type of weight training performed influences muscular development. On the left is Germany’s Dennis Wolf, who placed third in the 2013 Mr. Olympia and possessed 22-inch arms at a height of 5’11”. In the middle is 3x World Powerlifting Champion Doug Young, the first man under 300 pounds to bench press 600 pounds. On the right is Russia’s Yuri Vardanyan, the 1980 Olympic champion who clean and jerked 493 pounds at a body weight of 181 pounds. (Left photo by Miloš Šarčev; other photos by Bruce Klemens)

The takeaway is that just as you wouldn’t have a sprinter perform 3-mile runs (even though both activities are considered “running”), you wouldn’t have a sprinter or jumper use the training methods of the current Mr. Olympia. Let’s take a deeper dive into this subject.

Depending upon the federation they compete in, powerlifters usually squat to a position where their upper thighs are parallel to the floor, not all the way down as weightlifters do. Powerlifters often lean forward more than weightlifters as they descend to their low position, and they perform their lifts relatively slowly to enable them to use maximum weights. In contrast, weightlifters squat quickly and throughout a full range of motion, often bouncing out of the bottom position (figure 6). Such training influences the type of muscle fibers developed and the amount of muscle mass gained.

Squatting
Figure 6. The squatting technique for weightlifters is significantly different than for powerlifters. Weightlifters maintain a more upright posture, squat all the way down, and move quickly. Powerlifters tend to lean forward, squat to about parallel, and move relatively slowly. (Photos by Bruce Klemens)

There are two general categories of muscle fibers, slow-twitch (type I) and fast-twitch (type II). Slow-twitch fibers have more endurance than fast-twitch fibers, but fast-twitch fibers can contract harder. Thus, sprinting and jumping would develop the fast-twitch fibers and distance running the slow-twitch (figure 7).

The type II fibers can be further broken down into IIa, IIb, and IIx. Type IIx fibers are the fastest and enable weightlifters to “generate high forces in rapid time-frames” (Serrano, 2019). How do weightlifters compare to powerlifters and bodybuilders?

First, consider that intensity is the amount of weight used in relation to 1-repetition maximum. Powerlifters and weightlifters train at much higher intensities than bodybuilders, and as such, have more fast-twitch fibers. Next, weightlifters possess more fast-twitch fibers than powerlifters and appear to possess more type IIx fibers. This difference is apparent in the jumping and sprinting abilities of these two types of athletes.

In a 1999 study published in the Journal of Strength and Conditioning Research (McBride et al.), powerlifters and weightlifters performed three types of vertical jumps. The jumps measured were bodyweight only, jumping with 44 pounds, and jumping with 88 pounds. You might think the powerlifters would excel in the jumps performed with resistance, but the weightlifters were superior in all three tests. Thus, although the word “power” is in the name of their sport, this research suggests that weightlifters are more powerful than powerlifters.

Although the word ‘power’ is in the name of their sport, this research suggests that weightlifters are more powerful than powerlifters. Share on X
Brown Track
Figure 7. Sprinting and jumping develop the most powerful fast-twitch fibers. Shown are Brown University high jumper Sidarth Raman, who hit a PR of 6’9.5” (2.07 meters) in our season opener, and sprinters Sydney Scott, Maddie Frey, and Jaiden Stokes. The average vertical jump (no step) of these three sprinters is 29.8 inches. (Photos by Leslie Whiting-Poitras)

The type of muscles activated during activities influences athletic performance, but there’s another type of tissue to consider: fascia.

One strength coach who has done considerable real-world research on how fascia influences performance in elite athletes is Paul Gagné, a Canadian strength coach and posturologist. “Think of fascia as the inner skin of the body,” says Gagné. “It’s tissue that connects and shapes every muscle, organ, blood vessel, and nerve. A tendon is a type of fascia. What athletes and their coaches must understand is that fascia envelops and intertwines with muscle fibers and therefore plays an important role in producing movement.”

Whereas muscles contract and relax to produce movement, Gagné says fascia can stretch and recoil, acting as biological springs to assist the muscles in producing more powerful movements. “Using fast eccentric contractions decreases the time it takes the fascia to stretch and recoil. In effect, the fascia becomes more intelligent, and this intelligence has specific applications to sprinting, jumping, and throwing.”

“Another advantage of fast eccentrics is it focuses on training the fascia and not the muscles, so athletes will not experience the soreness associated with conventional training,” says Gagné. “What I’ve found is that this difference has implications on an athlete’s sports-specific practice. For example, it would not be wise to do slow eccentric squats on a Monday that create high levels of soreness and come to practice on Tuesday and perform maximal sprints. In contrast, I’ve been able to perform challenging fast eccentric workouts using flywheel devices without experiencing soreness the next day.”

The Speed Squat Solution

One way to ensure that they are not squatting too slow would be to regularly assess an athlete’s squatting performance with velocity-based training devices. If the movement speed is more than one second during the ascent of the squat, the weight is too heavy.

One way to ensure they aren’t squatting too slow is to regularly assess squatting performance with VBT devices. If movement speed is >1 sec. during the squat’s ascent, the weight is too heavy. Share on X

When you are not using a velocity-based training device, base your squatting percentages on what you can perform in the clean. One practical recommendation is to avoid using more than 10%–15% of your best clean (although the top end of this range would be slightly higher with a power clean, as less weight is used). In fact, many elite weightlifters can’t tell you what they can squat because they never go to a maximum, as there is no reason to subject the spine to the additional loading with heavier squats.

Using these conservative guidelines, if an athlete can clean 200 pounds, their optimal squatting weight might be 220–230 pounds, performed for low repetitions (generally three, as higher reps recruit fewer fast-twitch fibers). Thus, the working sets for a “heavy” squat workout might be 210 x 3×3. If the squat is based on a power clean maximum, the range would be higher, so a workout of perhaps 220 x 3×3 would be more appropriate. For more precise recommendations, invest in Napier’s books, as he covers this topic extensively.

“If it looks right, it flies right!” is a popular expression among sprint coaches. Watch a powerlifting competition in which you’ll see athletes slowly grinding out a partial squat. Impressive—especially with the enormous poundages used by today’s elite lifters—but does it look athletic? Compared to the fast, full-range squats of weightlifters, we don’t think so. As General Patton might say, “Train the way you are going to fight!”

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF



Kim GossKim Goss has a master’s degree in human movement and is a volunteer assistant track coach at Brown University. He is a former strength coach for the U.S. Air Force Academy and was an editor at Runner’s World Publications. Along with Paul Gagné, Goss is the co-author of Get Stronger, Not Bigger! This book examines the use of relative and elastic strength training methods to develop physical superiority for women. It is available through Amazon.com.

References

Napier, J. The Sport of Weightlifting Series: Books 1-3. 2017. www.strengthandvelocity.com. (One-second squat reference: Book 3: Training Manual, pages 30–31.)

Longman, J. “Something Strange in Usain Bolt’s stride.” New York Times. July 20, 2017.

Queensland Weightlifting Federation Performance Calculator: www/qwamembers.org/PerformanceCalc

Charniga, B. “Concerning the ‘Russian Squat Routine.’” Sportivnypress.com, February 8, 2018. [First published, 2001]

Charniga, B. “The Relative Value of the Back Squat in the Training of Weightlifters,” Sportivnypress.com, February 8, 2018. [First published, 2001]

Ostrowicz, S. “In Memory of Yurik Vardanyan,” Weightlifting House, weightliftinghouse.com. [Note: The athlete’s full name is Yuri Norayrovich Vardanyan, but in translations, the spelling “Yurik” has been used.]

Serrano, N., Colenso-Semple, L.M., Lazauskus, K.K., et al. “Extraordinary fast-twitch fiber abundance in elite weightlifters.” PLOS ONE. 2019;14(3):e0207975.

Meijer, J. “Single muscle fibre contractile properties differ between body-builders, power athletes and control subjects.” Experimental Physiology. 2015;100(11):1331–1341.

Fry, A., Schilling, B.K., Staron, R.S., Hagerman, F.C., Hikida, R.S., and Thrush, J.T. “Muscle Fiber Characteristics and Performance Correlates of Male Olympic-Style Weightlifters.” Journal of Strength and Conditioning Research. 2003;17(4):746–754.

Mcbride, J.M., Triplett-Mcbride, T., David, A., and Newton, R.U. “A Comparison of Strength and Power Characteristics Between Power Lifters, Olympic Lifters, and Sprinters.” Journal of Strength and Conditioning Research. 1999;13(1):58–66.

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