498: Aaron Uthoff on Backwards Running and Linear Sprint Speed

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