Boo Schexnayder, a world-class coach with over 44 years in track and field, shares his insights on comprehensive athletic development. He emphasizes the often-overlooked importance of general strength and movement quality in training. Boo discusses innovative techniques like scramble circuits and supramaximal eccentrics that enhance performance while preventing injuries. He also critiques traditional methods for hamstring injury prevention, advocating for more dynamic training approaches, and highlights the need for individual adaptation in sprint training.
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insights INSIGHT
Movement Quality Beats Single-Mode Training
General training develops movement quality by balancing phasic and tonic muscles through diverse, low-risk movement experiences.
This diversity reduces overuse risk and uncovers hidden movement issues that targeted therapy often misses.
volunteer_activism ADVICE
Use General Strength To Improve Movement
Do general strength circuits, med-ball work, and hurdle mobility to improve movement literacy without high neuromuscular risk.
Use single-limb and small-muscle lifts as functional complements, not replacements for speed/power work.
volunteer_activism ADVICE
Choose General Interventions First
Try generalized movement interventions when cause is unclear instead of over-prescribing targeted fixes.
Add rotational single-support drills to resolve mysterious Achilles or hip rotation problems.
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Today’s guest is Boo Schexnayder. Irving “Boo” Schexnayder is a world-class coach and consultant with over 44 years of experience in track and field. Renowned for producing 26 NCAA Champions and 8 Olympic/World Championship medalists, he co-founded Schexnayder Athletic Consulting and founded the Track and Field Academy. A former LSU coach and USA Track and Field leader, Boo’s expertise in biomechanics and training design extends to multiple sports, making him a sought-after mentor worldwide.
It's common to think that, as time moves forward in any discipline, that discipline becomes better. What seems to define much of athletic performance and sport itself is that outputs become the priority while movement quality and literacy become watered down.
On today’s podcast, Boo gives wisdom into the process of comprehensive athletic development by leaning into general strength and movement training. He goes over his movement batteries, scramble circuits, training diversity, and tempo sprints. Boo also gives his take on the use of supramaximal eccentrics, covers hamstring injury prevention strategies, and discusses his sprint-float-sprint protocols, alongside a sea of further training wisdom.
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View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)
Timestamps
1:25 – The evolution of general strength since the 90s
23:12 – General strength across track and team sports
28:47 – Adding multi-directional work for linear athletes
37:18 – Managing tempo volume for higher intensity
42:50 – Polarized training over middle-ground tempo
44:14 – Using tempo for restoration, not breakdown
47:24 – Short sprints on low days to cap tissue load
48:50 – Eccentric overload within a balanced profile
57:08 – Sprinting and mobility for hamstring resilience
1:12:02 – Setting fly-float-fly zones by max velocity
1:12:52 – Coaching lessons that shaped training design
Actionable Takeaways
1:25 – The evolution of general strength since the 90s
Boo explains that early “general strength” meant broad, circuit-based work (med balls, hurdle mobility, bodyweight drills), and over time, coaches either overcomplicated it or lost sight of its role.
What to try:
Keep general strength simple—circuits that are easy to teach, scalable, and repeatable.
Don’t let weight room complexity replace basic movement skill.
Revisit older methods (hurdle mobility, med ball throws) that build coordination without heavy stress.
28:47 – Adding multi-directional work for linear athletes
Even linear sprinters benefit from “scramble” circuits and agility-oriented elements. Boo stresses that multi-directional tasks improve coordination, robustness, and adaptability.
What to try:
Sprinkle in agility, shuffles, and lateral bounds for athletes who train mostly linear.
Build circuits that force athletes to problem-solve movement, not just run straight lines.
Think “movement quality first”—variety pays off long term.
37:18 – Managing tempo volume for higher intensity
Boo highlights that loading too much tempo work flattens intensity. Athletes need tempo in the right amount—enough for conditioning, not so much that it dulls speed.
What to try:
Keep tempo volumes moderate so athletes can still sprint fast on quality days.
Use tempo as restoration or rhythm training, not just mileage.
Remember: more work doesn’t equal better adaptation—protect intensity.
47:24 – Short sprints on low days to cap tissue load
Boo explains that short 10m sprints can safely live on “low” days—they maintain speed exposure without frying the system.
What to try:
Program 2–3 sets of short accelerations on low CNS days.
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