Balancing Structure and Freedom in Training

Today’s guest is Michael Zweifel. Michael is the Defensive Coordinator and Defensive Backs Coach at UW–La Crosse, now in his fourth season with the program. He previously founded Building Better Athletes (BBA Performance) in Dubuque, Iowa, training athletes from youth to pro levels. Michael also coached at Clarke College and the University of Dubuque. A former record-setting wide receiver, he won the 2011 Gagliardi Trophy and still holds the NCAA all-divisions career receptions record (463). In athletic development, the “5 S’s of performance”: Strength, Speed, Stamina, Suppleness, and Skill are often brought up. What tends to be the case is that those 5 elements are weighted in that order, with skill mentioned, but rarely or ever studied in how to improve it. On today’s show, Michael discusses his own creative approach to skill development in American football players with an emphasis on building artistry and adaptability in his players. He speaks on the nature of constraint-based coaching that helps athletes improve their arsenal of movements on the field, as well as their decision-making skills amid chaos. We also touch on the crossover between basketball and football, and ultimately, the art of long-term development of skill in one’s sport and as an athlete in general. Today’s episode is brought to you by Hammer Strength. Use the code "justfly25" for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:12 – Programming for High School vs. College-Level Athletes 5:03 – Balancing Strength and Movement Skill in Team Settings 11:09 – Developing the Skill of Lifting in Young Athletes 15:34 – Rethinking Readiness: Performance vs. Output 19:43 – Using Split Squats and Progressions for Movement Quality 26:30 – Training the Foot and Ankle Without Overengineering It 31:58 – Prioritizing Play and Variability in Movement Prep 36:30 – Gaining Buy-In Through Fun, Autonomy, and Context 44:52 – Avoiding the Trap of Over-Cueing and Technical Obsession 50:33 – Defining Transfer: Performance, Practice, and Perception 55:51 – Evolving Coaching Philosophy with Experience Programming for High School vs. College-Level Athletes – [0:12] Coaching high school athletes requires simpler systems and more attention to teaching intent. College athletes can handle more volume and complexity, but the fundamentals still matter. What to try: Prioritize clean movement and buy-in over complexity in high school settings. Introduce more autonomy and load management with college athletes. Don’t assume physical maturity—meet athletes where they are. Balancing Strength and Movement Skill in Team Settings – [5:03] It's not just about chasing strength numbers. There's value in seeing how strength integrates into movement, especially in large team environments. What to try: Cycle in movement tasks—like crawling, balancing, or landing—in warmups and finishers. Use strength work to support athletic expression, not just output. Keep the athlete’s sport in mind—strength is a tool, not the goal. Developing the Skill of Lifting in Young Athletes – [11:09] Lifting isn’t just strength—it’s a skill. For youth athletes, you’re teaching how to move with awareness under load. What to try: Start with basic isometrics and bodyweight patterns to teach control. Add load only when position and rhythm are reliable. Use slow eccentrics and pauses to reinforce stability. Rethinking Readiness: Performance vs. Output – [15:34] Readiness isn’t just about lifting heavier or running faster—it’s about how an athlete moves and feels. Output is one piece, not the whole picture. What to try: Include subjective readiness check-ins before training. Look for signs of fluidity, control,