From the Ground Up Athletic Performance Podcast

On this episode, I sat down with Jason Feairheller to discuss how to develop dynamic movers and how to properly integrate agilities into training. Jason shares how agilities and Change of Direction training differ and how one involves a cognitive component. In order to have a well developed profile of movement options and stability in movement both need to be present in programming. Jason shares something that really informs his program selection and overall progress, his main consideration is how he can help athletes as much as possible in their competitive stages. Training all patterns of movement will allow for individuals to have a more robust profile of movement to pull from when required. Jason shares the common patterns we will see in mostly every sport, lateral shuffle, plyo step, hip retraction, etc.  It's easy to get hung up and specialize on one thing especially when you examine athletes deficiencies in light of certain movement constraints. Jason shares when you observe in adequate forms of movement doing more agilities isn't simply the answer, you have to think about what is the missing link stopping athletes from reaching their highest level of skill? Jason shares how he preaches towards a model while also building dynamic movers through constraint led approaches and self organization. Another major focus of our discussion focused on how individuals are able to interact with the ground, force and how individuals manipulate force flowed throughout the conversation. Jason shares that he considers Single leg plyometric means to be extremely important as all changes of directions in sporting movements will occur off of a single leg. I also like how Jason shared that all agilities are able to inform his exercise selection for athletes.  We discuss the development of habits and skills, habits are a position of stability (attractors) the more we dig the well of habit the more we find ourselves sinking into them and they may be harder to get out of. Jason shares how he does little work that is completely rehearsed skills work can be layered at varying degrees of perception and also the required skill of a movement can be layered over time. Jason shares his considerations for programming plyometrics and he discusses how he builds his workouts through the progression of a certain skill such as max V, Power, Accel, etc. these themes inform many different aspects of programming choices for a given session. We end out conversation by talking about his considerations for the weight room, he shares that he utilizes Olympic weightlifting means in many of his settings. We discuss how one can blend specificity in their programming choices and the rationale for doing so, Jason shares how many of the methods featured in many of Frans Bosch's work can be useful for variability and coordinative exploration.  Jason Feairheller Instagram  Speed and Power Podcast  Multidirectionalpower.com 

On episode 45 I sat down with Dr. Emily Splichal to discuss a variety of considerations around the foot, ankle, and deep core. Dr. Emily starts by explaining her main aims of foot training which she refers to as the 3 pillars of foot training. The pillars she's references are mobility, strength, and sensory stimulation. Mobility has to do with releasing the feet to help optimize their natural Range of Motion. Strength focuses on the intrinsic muscles of the foot and their coordination of stabilization and contraction of the muscles. The foot is also packed with sensory nerves and we often blunt the sensory stimulus going into our feet by walking around in padded shoes.  Dr. Emily shares how she views the foot as an integrated structure and this is where she begins to discuss the foot and it's connection to the DFL and pelvic floor. The pelvic floor like the foot is a sensory rich area that is tension based and dynamic due to it being in rhythm with the diaphragm.   We discuss the different foot postures and movement strategies that may be prevalent with each. Over pronation may be a mobility issue or a structural issue, this can only really be determined once you have accessed a client. Can view the overpronated ankle in many instances as the body taking the path of least resistance going around and avoiding the ankle rather than going through the ankle which leads to overpronation.  Dr. Emily shares what short foot is and the intensity that individuals want to shoot for to adequately perform the exercise. Short foot is a great way to activate the intrinsic foot muscles that are referenced in earlier portions of the podcast. While performing short foot want to connect foot, pelvic floor, and diaphragm and then release. Doing activities on a single leg is huge for the development of adequate balance, there are a variety of means and progression that can be utilized such as sl squats, hinges, lunge, side lunge, etc. Single leg exercises also recruit more glute than bilateral methods, this allows for us to rationalize that sl exercise can adequately encourage deeper more dynamic fascial connections that may be more beneficial than bilateral options.  Throughout the podcast Dr. Splichal referenced on many occasions the importance of balancing tension and relaxation within movement strategies. She shares the methods that she suggest to mobilize the foot and the rationale for mobilizing the foot. She offers a 5 point release and suggest mobilizing the feet for 5 minutes daily. We end the conversation by discussing considerations for different foot positions within training methodologies. Dr. Emily shares how to safely progress through different foot contact means and she shares that she like to challenge all facets of pressure, force, push off, etc. Providing a more variable experience in training than the traditional heels down approach is a worthwhile consideration and can lead to stronger more durable feet and movement strategies. The last talking point that we share is based around sensory stimulation, Dr. Emily shares how KT tape can be used to guide motor paths and provide sensory stimulation for a joint. She also discusses how vibration is a natural stimulation for the feet as we experience Ground reaction forces with every step we take. She also discusses texture and how her products at Naboso feature 2 point discrimination which keeps the brain stimulated and engaged.  Dr. Emily Splichal Webpage Naboso Webpage * features several of the products referenced in todays episode and more.  Dr. Emily Splichal Instagram  Naboso Instagram  EBFA Global Barefoot Science 

On this episode I sat down with the founders of Integrated Kinetic Neurology Ryan Foley and Kyle Paxton. We began the discussion by talking about the body being an integrated learning system, Ryan also shares that we must view movement within a given context in order to make worthwhile reductions about movement strategies. Proximal and distal movement strategies are discussed in multiple formats throughout the conversation and Ryan shares that we develop movement proficiencies in a proximal nature before begin to distribute movements distally. As we develop we become more driven by distal drivers except for in certain situations. The anatomy of the body is taken into consideration to support the distal distribution of forces and Ryan and Kyle share about limb tapering and why we are arranged in a strategic manner morphologically to allow for distal distribution of forces.  Intensity is discussed in multiple facets throughout the discussion and the differences of movement strategies in a low intensity setting differ substantially from the choices available under time constraints. Often times in lower intensity situations individuals may exhibit movement strategies that would be more appropriate for high intensity situations. One can make inferences that this would be a dangerous and expensive movement strategy. Attractors and Fluctuations are ways to offer meaningful opportunities for individuals to learn. Ryan shares that sometimes its not about learning new strategies sometimes its about destroying certain strategies. One of the main attractors that should be given major consideration within rehab and training is the capacity of tissue to buffer and dampen forces and load tissue appropriately.  Muscle tone is discussed and there are two perspectives that this can be viewed from the protective mechanism or the performance mechanism. We discuss feedforward verses feedback strategies and discuss the role of vestibular and visual system in providing appropriate models of internal estimation. Feed forward strategies are strategies that allow the expression of certain amounts of activity before the foot hits the ground and allows for a better overall distribution of forces. One strategy is not superior proper preparation seems to really push for a better overall integration of the two strategies. We end the conversation by talking about the concept of neuromechanical control gradients and how that may allow for us to make more meaningful choices in isometrics and joint angles for given movements. There are 4 lens in which we can view control gradients, 1) Muscular 2) Neural 3) Joint 4) Tension. From a muscular perspective Distal tissues need to work more in an isometric fashion, From a neural lens there is variability in the "highways" that move to proximal and distal portions of the body. As far as joints are concerned skeletal organization acts as a constraint to make it easier for the nervous system to distribute forces. The body's structure often flows from complex to simple to complex, there must be some form of simplicity for a complex system to be be controllable. Tension is the last lens we discuss and that could most closely be tied to muscular orientation within the context of a movement.  IKN Insta IKN Webpage  Ryan Foley Insta  Kyle Paxton Insta 

Check bottom of notes for Code to save $ 15 on VSPC as well as a link to direct you to the clinic.  On this episode I sat down with Neal Hallinan, I was intrigued with Neal's content available on his Youtube channel and wanted to get him on to talk about movement through a PRI perspective. We start out by examining what some of the characteristics of proficient movement are, this is a general question. However, time and again I am reminded that what we see visually often does not detail the internal workings of the body in a valid manner. Neal states that proficiency is the format that someone is able to repeatedly with the least amount or no compensatory strategies. We discuss the root of compensation and how it is an unavoidable human condition, Neal shares the cautionary tale that if if compensatory strategies become too great or last too long the body will reach a tipping point. Sensory input = Motor outputs, Neal discusses how all meaningful changes will occur through the proper sensory inputs while lessening less than optimal sensory inputs.  We discuss what propulsion is and how one can derive different cycles of the gait and examine individuals for the left AIC patterning and how they will inhibit proper rotational strategies of the gait pattern. As humans we must be able to rotate to properly propel ourselves through the gait cycle Neal shares how bilateral training methods will have negative effects on the rotational and movement options available to individuals. As we begin to discuss the left AIC pattern and what it is, we have to discuss a major tenant of PRI, which is that the body is fashioned in an asymmetrical pattern. Based on this asymmetrical pattern we are more likely to have a pelvis that is turned towards the right, if we continue to become more right dominant the left will eventually reach a serious drop off point in which compensatory strategies will become severe. Neal shares how important the diaphragm is in the body's overall movement strategy and shares how bilateral training will inhibit proper diaphragmatic processes.  We discuss the 90/90 hip shift because it is a great starting point to reference right side dominance and to give a client the proper feel of the other areas of the posterior and pelvis/ hamstring if done correctly. If the exercise is done incorrectly you miss many of the benefits, so we discuss some the finer points of set up and what to look for as you complete the exercise. We finish the conversation by talking about the ventilation process and how air moves throughout the body and how the pelvic floor acts as the trampoline. We discuss how orientation or compression/ decompression may influence movement strategies. Overall this is a very intriguing episode full of great take away that many may find helpful in assessing and correcting compensatory movement strategies as well as strategies for proper exercise selection in programming. Check the links below for Neal's socials, channel, and VSPC link and code.  Use my personal code FTGUPOD15 to save $15 on virtual speed and performance clinic.  Virtual speed and Performance Clinic Live now! Youtube PRI Trainer Neal Hallinan  Neal Insta Webpage  PRI Webpage 

On this episode I sat down with Jeff Moyer of DC Sports Training. I've always loved the material that Jeff shares on his socials and his areas of focus so I really looked forward to this conversation. We begin by discussing the basics of the 1 x 20 system and his rationale in beginning to implement the system. Jeff shares that the 1 x 20 is simply a loading scheme and it can be a really easy manner to arrange training for the GPP portion of training. Jeff shares how he can also tailor training to the specific needs of the athletes he serves by utilizing a biomechanical model to inform his exercise selection for a given individual. Motor learning and skill acquisition are discussed in greater detail in the latter part of the conversation. However, Jeff presents the rationale that 1 x 20 is great because it allows for motor learning. Due to 1 x 20System being relatively lower in intensity,  technique can be included as a prominent feature of early phases of training.  Jeff discusses  the idea of the 20 scheme as being variable and athletes may do a bit more or less depending on self regulation. 1 x 20 is useful for the team setting because its extremely time efficient and time is often one of the main things that strength coaches often fight against. Overall the 1 x 20 system is a safe and sensible manner to build work capacity and resiliency in athletes. This transitions nicely to the next talking point, which is a sensible progression of training means. This translates to some crowds as don't burn the steak. This is pivotal not only in the short term but in the long term progression of athletes. Jeff Shares how he likes to have somewhere to take his athletes. if you start too high, too fast, where can you sensibly go? Jeff presents that by selecting meaningful and optimal doses one can keep the nervous system pliable and plastic, which means it is responsive to a wide variety of stimulus. Jeff provides other training considerations and points to the faulty notion of someone being a pro equating to them having a high training age. Jeff shares how important training age is in informing program choices.  DC Sports motto is "we build better athletes", so Jeff shares how skill acquisition is at the forefront of his skill development paradigm. In order to discuss how he stacks and builds skills we discuss the placement and development of hard and soft skills. By starting in the format of the ideal environment one is able to push towards proficiency and push towards more dynamic and chaos filled environments that soft skills are typically developed within. Within the process of developing a hard skill Jeff mentioned something I find to be extremely important in the development of efficient movement and that's feel. Sensory information is very important for the development of a skill, many of my prior episodes have dealt with what happens at the neurological level when sensory information is less than optimal. We discuss the concept of key movements and end our conversation by talking about the gait pattern and sprinting, as well as considerations for training the foot in an effective manner.  Make sure to use my personal Code FTGUPOD15 @ checkout to save $15 on the Virtual Speed and Performance Clinic  DC Sports Instagram  DC Sports Twitter  DC Sports Website 

On this Episode I sat down with Ryan Thompson of Last Resort Restoration, Ryan utilizes square 1 system to help provide quality preparatory methods to his clients. We start with the most important consideration in prep, how do we rationalize advancement and the concept of progression and development within our programming choices? I've seen Ryan post this ? to Strength coaches," How do we know its safe or optimal to advance? Does anyone else use the nervous system as a reference or guide?" Ryan paints a really beautiful picture on how he builds his athletes neural acceptance and utilizes the square 1 methodology to help ensure meaningful development is occurring. Ryan makes a good point in the false sense of security one can derive from seeing properly executed compound movements. If things aren't optimal at a basic level the larger patterns are built on faulty motor control/ patterning and are only engraining larger compensatory patterns.  Ryan talks about how Motor control advances to motor patterning and then to motor learning, this allows for Ryan to begin to discuss the rationale behind utilizing the square 1 system to build strong foundational motor control patterns. This naturally leads to the discussion of threat and it's inhibitory nature, threat is a pivotal metric to gauge athlete readiness and proficiency. Input and the integration of sensory inputs determine the outputs that we see displayed within movement patterning. Therefore, ensuring that the body is in the optimal state to synthesize the sensory information that it encounters allows for safer, optimal, and more dynamic outputs. Ryan references growing in the "green" that means allowing for athletes to grow in a manner that they sense to be safe or are at the time competent in . We discuss the times in which one may want to overreach or experience what Ryan would characterize as red. It was refreshing for Ryan to state that he's actually looking for the negative test and trying to find those limiting factors, we can't have subjective ideals in mind if we truly wish to provide objective, test driven methods of advancement.  There is so much territory covered in this episode and I feel like the perspective presented is something that is applicable and accessible to all. Many times the neurological approach is something that may be misunderstood or misinterpreted. Ryan presents thoughtful and easy ways for strength coaches to adequately and authentically development their athletes. Make sure to check out the links below for access to the VSPC as well as the code to save you $15 at checkout.  VSPC Code FTGUPOD15  Virtual Speed and Performance Clinic  Last_Resort_Restoration R_Thompson_LRR Square 1 Systems 

Link and Code to save $15 at check out for Virtual Speed and Performance Clinic Located at bottom of document On this episode I sat down with Ben Yanes to discuss all kinds of interesting and relevant topics. We start the conversation by examining the value of following and teaching towards a model while also taking into considerations the apparent negative consequences of doing so. This is a really generalized point but It brings up a lot of great talking points that are discussed in detail later on. We probably all need a model along the way, but if you aren't changing along the way than you aren't really learning. Ben talks about how he has naturally progressed as he has continued to study the body and movement. We start the discussion by talking about ventilation and its role in movement, Ben details many PRI related concepts on the Inhale and the exhale and discusses the characteristics of both states. Ben shares the joint actions that tend to associated with said states. Most individuals tend to be on the inhaled end of the spectrum in regards to the two ventilation strategies. With that being said it's important to understand that all individuals will naturally need access to both ends of the spectrum.  Ben discusses the relationship of the Pelvis and Thorax and some of the common issues we may see in novice movers. Often times individuals aren't able to take advantage of the stack position, which is the position where the thorax and pelvis are aligned or stacked in beneficially in relation to one another. Ben states that many have limited movement opportunities from the start just based upon the relationship of their stack, they bias the flexion or extension, thus limiting the range of movement options in a given situation. We discuss what make an individual better or more proficient in an output based scenario where eccentric loading or yielding does not precede the motion.  Ben offers many practical explanations for why individuals may be great at one exercise that may be output or expansion driven and struggle to repeat the same results in a movement that is proceeded with a yielding phase. This discussion has a powerlifting tilt and can be useful to that sport, but the logic stated in the examples can be applied across the board to any methodologies of strength and conditioning. We discuss how field based athletes or athletes have different needs than those involved in barbell based sports such as powerlifting. We discuss how to best apply the concepts of yielding and compression to an event that is so fluid and dynamic in nature. Ben discusses the need to switch and deal with what I have familiarized my self with as (eccentric, isometric, concentric) but also the yielding and compression output properties. Ben Shares how yielding methods and dynamic means can be paired to benefit athletes in their overall development. Throughout the conversation Ben offers a well informed and thoughtful approach that is super applicable to multiple situations. I've noted how great Ben is to tailoring towards the needs of his clients, make sure to check out the links below for access to VSPC clinic with code to save $15, as well as links to Ben's Insta and awesome new platform!  VSPC link Use code FTGUPOD15  Ben Instagram  Unlimited Education (Ben's new platform) 

Links for Virtual Speed and Performance as well as Personal code for $15 off located at the bottom  On this episode I sat down with Chris Cervantes and Jevon Bowman of the University of Tulsa. This episode was truly a treat, these guys were able to share valuable information about how they are able to make meaningful and quick interventions in their athletes development, preparation, and overall well being through taking into account the brain and its role in training. We start the conversation by discussing their top considerations going into offseason prep and Chris and Jevon share a variety of considerations such as taking into account things that have been lost or diminished while in season. Our main consideration throughout this talk is how these guys are implementing functional neurology in a team setting over at the University of Tulsa, so we spent the bulk of the conversation covering how these guys are able to achieve that. They discuss how RPR was kind of their entry point into the neurological process. They discus how their warmups save time and truly prepare athletes for what the body is required to do in dynamic movements. The tone system of the muscles is largely responsive to vestibular/ VOR, posture , which everyone knows shapes determine the manners in which we move is largely reflexive. The guys discuss how they stack and layer a variety of neurological series ranging from piezoelectric means, ocular motor,  Vestibular means, and visual considerations. Another system which I will link in the notes that they guys couldn't speak highly enough is Square 1 Systems. Chris and Jevon share some of their own experiences and experimentation that they have used to validate different neurological methods such as testing different force outputs on exercises based upon eye movements. They also utilized GPS units to look at how Jevon responded to trauma on a certain side where he had previously been hit by a car. If we are constantly dealing with a threat response we aren't in a natural state to skill acquire and learn we're stuck in feed forward mechanics. We also discuss how to avoid monotony and utilize variability to provide novelty and keep an atmosphere that avoids monotony and is conducive to learning. We shift to more programming considerations towards the end of the conversation and discuss main considerations for in season prep and how they account for properly stimulating the nervous system during times of competition. Chris and Jevon also share how they rationalize certain measurables within an in season setting that help to examine likelihood of injury as well as validation of programming choices. At the end I asked the guys to share the manners in which they felt those that wish to begin implementing neurological means into their programs might best start. They share many of the intriguing systems that they use and an important consideration, which is don't overwhelm yourself or your athletes at first, get good at one area and then layer it together. Overall this was a great conversation and I loved listening to the perspective presented by these guys in this weeks episode! Virtual Speed and Performance Clinic Save $15 @ checkout with the code FTGUPOD15 Cervantes Twitter  Cervantes Instagram  Bowman Instagram  Square 1 Systems

On Episode 38 I sat down with Pat Byrne, Sleep and stress management specialist. Make sure to check below for links to purchase the VSPC sponsored by Simplifaster as well as my personalized code that will save you $15 off. Pat has been involved in the stress management for sometime and has worked with many notable sports franchises in the Pacific Northwest as well as around the world. High School and Collegiate athletes have to deal with a variety of stressors, especially when athletic and training means are combined with academic workloads. Many times those that work with athletes may fail to view the athlete as an integrated systems where stress from all sources collect.  A common theme that runs throughout the conversation is how biologically we are cyclic and systems within our body run on a 24 hour clock, meaning that we have optimal time periods to learn, react, strain, rest, relax, sleep, etc. In light of our topic there are several instances where Pat and I mentioned references to chronobiology which is an examination of the cyclic nature of the biological systems of the body, which have a major impact on how optimized we are to perform certain actions throughout a 24 hour period.  As mentioned earlier each individual has  biological patterns, most aren't simply lazy in the morning, their chronobiology seems to drive them to stay up later and sleep later, where others tire early in the night and wake before the sun. Temperature is a manner in which we can actually map circadian rhythms of our athletes and examine the vast diversity that is present on our sporting teams.   Pat shares an interesting perspective on how he was able to directly monitor the effect that sleep deprivation had on players in the NHL and was able to predict with a high degree of fairness when they would win and lose based upon fatigue or sleep deprived induced drops in reaction time. Pat shares how the wearables on the market don't really do what they claim and really measure other data points and then utilize algorithms to make fairly accurate predictions on amounts of sleep. The thing is that sleep is truly a brain based activity and the wearables really aren't measuring brain waves or important factors that are the true indicators of total sleep/ quality. Pat shares the different stages of sleep, as sleep disruptions from a variety of means may cause individuals to suffer from less then optimal patterns of sleep.  Pat discusses the steps that individuals can take to increase their sleep hygiene and optimize the sleep that athletes are able to achieve. Light, noise, and temperature are all important factors that must be taken into consideration. We end our conversation by talking about how we can start the day off on the right foot by optimizing early sunlight exposure as well as elevating body temperature, which can be accomplished in more than one manner, I prefer early movement based practices. Crawls, holds, hangs, ground based movement practices. If you're really looking to optimize athletic performance you have to take into account the recovery process and proper stress management. Make sure to check out the links for Pat and Suzanne Byrne's text as well as Fatigue Consult below.  Virtual Speed and Performance Clinic  Make sure to use my personalized code FTGUPOD15 for 15 off the price!($75) Inconvenient Sleep: Why teams win and lose link  Pat Byrne Twitter  Byrne Fatigue Consulting Linkedin

Virtual speed link @ bottom with Code   In this episode I sat down with fast bowling and motor learning specialist Steffan Jones. Steffan has a brilliant mind and many unique concepts that are extremely applicable for building motor skills from the ground up. We begin our conversation by discussing Steffan's Pacelab limited Skill stability paradigm, which is a methodology that applies the stages of learning to building motor skills and ultimately helps to move athletes towards desired elements of motor output or performance. Steffan utilizes certain FAPs ( functional Anchor points) which are key points in fast bowling delivery to help inform and progress athletes. The paradigm begins static before moving to dynamic means and eventually ballistic elements, this sets athletes up for success because it helps athletes develop feel and understanding of the given shapes and positions that are highly relevant for their sporting event. Steffan discusses how isometrics are a cornerstone of his programming methodology, and he discusses how he utilizes them to best advance athletes through both yielding and overcoming methodologies.  How do we validate training? If your training is not verified and validated how can we truly say that what we are doing is working? Steffan shares his main KPI is Ball velocity, which makes a ton of sense, as they are training to throw as hard as possible in sports such as cricket and baseball. We discuss the best time to begin focusing on more specific methods for youth athletes. There are certain times within human development where the body is primed to get faster and learn new skills. Steffan shares how that philosophy leads him to drive for speed before strength always. Fatigue can be quote a polarizing topic, many of the things I have seen from Pacelab speak against mindless. Steffan discusses how to properly monitor fatigue and how he uses it to inform his programming choices for a given weekly arrangement of training. Steffan shares the characteristics of the three types of bowling sessions ( Pinnacle, Prime, and subprime) he shares the drops he follows and the rationale for programming choices of each.  We end the conversation by talking about the importance of variance and this is where Steffan is able to share how dynamic systems theory and ecological dynamics influence his training preferences. The drills should provide constraints that will allow for the self organization of athletes to occur. This allows for more natural formats of movement to occur where individual forms of style are afforded, the last thing you want is overly technical robots that can't respond to the demands of competition. Virtual Speed and Performance Clinic  Make sure to use FTGUPOD15 at check out to get 15$ off the price! https://docs.google.com/forms/d/e/1FAIpQLSfrtd630XgNmxIU8sU_7v8Bj0mxUsgJv997eMYLlJ7UZF5L-g/viewform Pacelab                                                                          https://pacelabglobal.com/       Instagram SteffanJones105  Twitter  World Pitching Congress  https://www.worldpitchingcongress.com/