Just Fly Performance Podcast

Jack Barry, founder of JB Performance and former college baseball player, dives into the world of athletic performance. He discusses how confidence can be cultivated through visualization and targeted self-talk. Barry highlights the importance of balancing effort with recovery and developing a unique identity in sport. He shares insights on using 'pattern breaks' to conquer the yips and enhance mental resilience. The conversation also touches on the benefits of cross-training and how mindset and mechanics should work together for optimal performance.

Today’s guest is Romain Tourillon. Romain is a sports physiotherapist and researcher specializing in the foot–ankle complex, with clinical leadership at the Swiss Olympic Medical Center, La Tour Hospital (Geneva). His PhD at Université Jean Monnet Saint-Étienne examined foot muscle strength and sport performance. It’s important to train the lower legs in athletes, but the question is what type of training is best, especially when it comes to working the toes and forefoot, versus more general calf and shin work. In this episode, Romain discusses his research on forefoot biomechanics and performance. He shares training that boosted MTP (big-toe) flexion strength ~28% in trained athletes and explains how stronger forefeet enhance sprinting, cutting, and jumping via better force transmission and stability. We also cover injury prevention, targeted foot/ankle exercises, challenges in measuring toe strength, and where 3D analyses may take the field— with practical takeaways for coaches and athletes throughout. Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses Check out the newest mini-course, Sprint Drills Reloaded on how to maximize sprint drills, their specific strength development, building of major sprint actions, along with better integration of sprint drills into sprinting technique. The special intro sale ends July 1st. (https://justflysports.thinkific.com/courses/sprint-drills-reloaded) Use code “justfly10” for 10% off the Vert Trainer Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:00 Building a PhD Protocol from Real-Life Training 4:46 Using Everyday Objects to Innovate Foot Training 8:16 Surface Texture and Proprioception in Barefoot Work 11:27 Breaking Down Romain’s PhD Research on the Forefoot 16:22 Gym and Home-Based Protocols for MTP Flexion 22:11 Measuring Toe and Forefoot Strength Accurately 31:20 Mobility of the Forefoot and Its Role in Force Production 37:31 Results: How 8 Weeks of Forefoot Training Changed Performance 43:54 Explaining the Improvements in Cutting, Jumping, and Sprinting 53:01 Linking Forefoot Strength to Ankle Stability and Injury Prevention 58:23 Isolated Toe Training vs. Global Foot and Calf Training 1:15:09 Designing General Foot-Ankle Programs for Teams Actionable Takeaways 0:00 – Building a PhD Protocol from Real-Life Training Romain developed his research exercises by first experimenting on himself to understand their feel, intensity, and weaknesses. Test new foot or ankle drills on yourself first to refine cues and feel. Note the sensations and difficulties athletes might face before implementing. Use self-testing to build better communication and progression strategies. 4:46 – Using Everyday Objects to Innovate Foot Training The “foot bridge” concept came from standing barefoot on two bricks, showing that creative setups can unlock new sensations without expensive tools. Incorporate simple props like bricks or angled boards to change foot loading. Create small balance challenges to engage the toes and arches differently. Use low-cost, adaptable tools to spark innovation in foot training. 8:16 – Surface Texture and Proprioception in Barefoot Work Different surfaces alter how foot muscles activate, making proprioception a key training variable. Rotate athletes between rough, smooth, and dampened surfaces to shift activation. Use barefoot drills regularly to strengthen sensory feedback from the toes. Treat surface texture as a deliberate tool to adjust difficulty and stimulus. 11:27 – Breaking Down Romain’s PhD Research on the Forefoot Romain studied how forefoot strength training impacts sprinting, cutting, and jumping performance. Add structured toe flexion and forefoot drills to comple...

In this engaging conversation, Sam Portland, a UK-based athletic performance coach and creator of Speed Gate Golf, discusses the evolution of athlete performance. He emphasizes the significance of rhythm and movement in sport speed training, advocating for a return to simplicity in drills. Sam critiques over-complicated techniques, promoting sport-specific practice for better transfer of skills. He also shares insights on warm-up strategies and the importance of creating a comfortable environment for athletes to express their speed.

Phil Nash, Manager of Coach Education at EXOS and an expert in strength and conditioning, shares his insights on training athletes. He discusses the balance between structured training and the freedom of play, emphasizing adaptability and growth. Phil critiques traditional conditioning models, advocating for a shift to dynamic, movement-focused training. He also highlights the significance of enjoyment in training, exploring the infinite game concept for a long-term perspective on athletic performance. Coaches and athletes will gain valuable, practical insights from his approach.

Today’s guest is Tim Shieff. Tim is a former world champion freerunner and Ninja Warrior competitor, and the founder of Way of the Rope. After years of high-level competition, he discovered Rope Flow as a way to restore rhythm, coordination, and resilience in movement. Today, he shares this practice worldwide, blending athletic creativity with a simple, sustainable philosophy: low-tech equipment for a high-tech body. In this episode, we explore the transformative power of diverse movement practices in athletic training. From track and field to parkour, breakdance, swimming, and rope flow, we explore how these disciplines shape skill development and reveal the qualitative aspects of elite sport movement. Tim also shares his journey from traditional sports to discovering the benefits of innovative movement, offering powerful insights on how athletes can unlock agility, strength, and resilience by taking a holistic approach to training. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 5:36 – Exploring Yoga, Biomechanics, and Training Through Injury 10:43 – Discovering Movement Connections Through Slow Practice 23:26 – Parkour Training as a Unique Learning Process 31:41 – Balancing Intensity, Recovery, and Longevity in Training 42:08 – The Value of Gentleness in Building Strength 53:30 – Using Constraints to Improve Movement Awareness 59:08 – Applying Martial Intent and Precision in Movement 1:01:31 – Rope Flow as a Tool for Coordination and Rhythm 1:11:17 – Integrating Jump Rope and Rope Flow into Athletic Training Actionable takeaways 5:36 – Exploring Yoga, Biomechanics, and Training Through Injury Key Idea: Tim explains how yoga and biomechanics gave him tools to keep moving through injuries and to rebuild awareness of how his body works. Actionable Takeaways: Use yoga or mindful movement practices as low-intensity ways to stay connected when injured. Pay attention to biomechanics during rehab—it’s not just about healing tissue, but about moving better long-term. Reframe injuries as opportunities to explore different forms of movement. 10:43 – Discovering Movement Connections Through Slow Practice Key Idea: Slowing things down can reveal hidden connections between muscles, joints, and fascia. Tim found value in practicing movement slowly before adding intensity. Actionable Takeaways: Strip movements down and slow them until you can feel the sequence. Use slow practice as a diagnostic tool to notice leaks, compensations, or missing links. Build control first, then layer on speed and power. 23:26 – Parkour Training as a Unique Learning Process Key Idea: Parkour introduced Tim to exploration, problem-solving, and adapting movement to different environments. Actionable Takeaways: Use obstacle-based tasks to force creative movement solutions. Train adaptability—don’t just repeat drills, but give athletes problems to solve. Embrace exploration: movement learned through play tends to stick. 31:41 – Balancing Intensity, Recovery, and Longevity in Training Key Idea: Tim highlights that chasing intensity every session can shorten careers—longevity requires balance. Actionable Takeaways: Periodize intensity with recovery—don’t redline every workout. Prioritize sustainability: ask “Can I do this 10 years from now?” Recovery practices are as important as the training itself. 42:08 – The Value of Gentleness in Building Strength Key Idea: Strength doesn’t always come from force—sometimes it’s built by gentleness, precision, and subtlety. Actionable Takeaways: Explore lighter, more mindful work instead of always going maximal. Recognize that gentleness can rewire coordination in ways brute strength cannot. Use precise, controlled practice as a pathway to more efficient power later.

Dr. Michael Schofield, a New Zealand sports scientist and biomechanics PhD, delves into the vital role of connective tissues in athletic performance. He explains how tendons and fascia contribute to movement, discussing their elasticity and how they can prevent injuries. The conversation covers the importance of movement literacy over early strength training and the complexities of muscle versus fascia. Mike also highlights the significance of training specific to sports and the many pathways athletes can take to achieve elite performance.

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.

Today’s guest is Kathy Sierra. Kathy Sierra is a computer scientist, author, and horse-movement innovator who bridges neuroscience, learning psychology, and equine training. Co-creator of the award-winning Head First programming series and founder of the JavaRanch community, she later turned her expertise in intrinsic motivation toward her lifelong passion for horses. Through her Panther Flow approach, Kathy helps horses and riders unlock confident, curious, and expressive movement, sharing her work worldwide through courses, workshops, and writing. In training and movement, drilling “perfect form” is standard practice. The more we get into how humans learn, the more we realize that “perfect form” is a myth, and learning is a far more complex venture. Using both differential learning (variety) and constraints helps athletes hone in on their own optimal (and robust) technique, without needing to constantly be looking for one “perfect” way to do things. This is not only true in animals, but also in humans and in machine learning. On this week’s episode, Kathy covers aspects of training horses using the same motor learning concepts that work best in humans. She also goes into how and why robots learn to move better based on constraints, trial and error, versus a “perfect technique” type of programming. This is a fascinating and wide-ranging discussion on human movement, learning, and sport skill. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:06 – Introduction to Horse Training Insights 11:16 – Discovering the Community of Movement 21:40 – The Power of Natural Movement 32:19 – Emotions in Movement and Skill Acquisition 41:22 – The Impact of Coaching on Authenticity 53:51 – Techniques for Encouraging Movement Exploration 1:00:23 – The Power of Pattern Interrupts 1:11:34 – The Role of Exploration in Coaching 1:15:18 – Adapting Like Animals 1:22:42 – Embracing Novelty for Movement 1:29:25 – The Myth of Optimality 1:35:18 – Serendipity in Learning Key Takeaways Introduction to Horse Training Insights – [0:06] Kathy shares how working with horses revealed universal truths about movement and behavior, clear communication, patience, and trust underpin both animal and human learning. What to try: Start with establishing safety and trust before layering complexity. Use observation as your first tool, notice subtle shifts in posture or energy. Match your cues to the learner’s readiness, not your agenda. Discovering the Community of Movement – [11:16] She describes how connecting with other movement-minded people broadened her perspective and expanded her toolkit. What to try: Seek out cross-disciplinary conversations, dancers, martial artists, animal trainers. Share drills and games openly; let others adapt them for their setting. Use community feedback as a way to refine your own approach. The Power of Natural Movement – [21:40] Kathy emphasizes that natural, unforced movement often produces the most authentic and sustainable skill. What to try: Design environments that invite natural movement patterns to emerge. Remove overbearing cues, let the body self-organize. Watch for efficiency and ease, not just output. Emotions in Movement and Skill Acquisition – [32:19] She links emotional state to physical learning, noting that fear or tension can block skill development. What to try: Pair challenging tasks with positive emotional experiences. Recognize emotional cues, frustration, joy, hesitation, and adjust tasks accordingly. Celebrate small wins to keep confidence high. The Impact of Coaching on Authenticity – [41:22] Kathy warns that over-coaching can erode authenticity in movement. What to try: Avoid shaping every rep, allow athletes to bring their own style. Use fewer,

Today’s guest is Tim Riley. Tim Riley is the Director of Sports Performance at Kollective in Austin, where he leads one of the nation’s top NFL off‑season training programs and works with elite athletes across the NFL, NBA, PLL, and AVP. He also serves as a Lead Performance Coach with C4 Energy and Head Strength and Conditioning Coach for the University of Texas Men’s Lacrosse team. Beyond the weight room, Tim shares his knowledge through his podcast, Coach Em Up, and his social media platforms. On today’s podcast, Tim speaks on how he synthesizes the complexities and possibilities of training into his intuitive process. On the show, we cover numerous items of speed and strength training, digging into the daily training process. We also cover the help and use of strength machines, conditioning, capacity, training stimulation, and much more. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:00 – The Need for Simplicity in a Complex Coaching World 6:08 – Is Complexity Distracting Us from What Actually Matters? 11:55 – What Are Athletes Actually Feeling During a Drill? 18:42 – How Do We Make Coaching Feel Less Robotic? 25:30 – What If the Goal Isn’t Perfection, But Exploration? 32:09 – Can We Trust Athletes to Self-Organize? 39:46 – When Do We Step In, and When Do We Step Back? 47:22 – How to Handle “Messy” Reps and Unscripted Movement 54:11 – Are You Coaching for Output or Adaptability? 1:01:18 – Letting Go of the Illusion of Total Control Actionable Takeaways The Need for Simplicity  in a Complex Coaching World – [1:00] Tim emphasizes that sometimes doing less creates more buy-in. When things are simple and grounded, athletes feel safe to go all-in. What to try: Open sessions with minimal barriers, simple tasks that athletes can immediately attack. Anchor your program in clear, foundational principles. Avoid over-layering. Use simplicity to build confidence before introducing complexity. Is Complexity Distracting Us from What Actually Matters? – [6:08] Tim reflects on times when adding more didn’t add value. Too much complexity can distract from what makes athletes feel fast, powerful, or confident. What to try: If a drill looks cool but the athletes are confused, simplify. Choose training elements that resonate emotionally and physically with athletes. Prioritize what sticks with them, not what looks best on social media. What Are Athletes Actually Feeling During a Drill? – [11:55] Tim discusses the disconnect between what coaches see and what athletes actually experience. You won’t know unless you ask. What to try: Regularly pause to ask: “What did that feel like?” Adjust based on athlete feedback, even if it means letting go of your favorite drill. Use sensation-based questions to help athletes build awareness (“Did you feel the bounce off the floor?”). How Do We Make Coaching Feel Less Robotic? – [18:42] Athletes shut down when things feel overly mechanical. Tim points out that meaningful training often happens in the gray areas, not the rigidly planned ones. What to try: Let warmups flow with energy, don’t always stick to a static script. Mix structure with spontaneity. Athletes should feel like they’re moving, not executing code. Lean into athlete body language. Adjust volume and tone on the fly. What If the Goal Isn’t Perfection, But Exploration? – [25:30] Tim encourages a shift from perfect execution to active exploration. Growth comes from seeing what might work, not just repeating what’s safe. What to try: Create “choose your own path” movement options in skill work. Use sessions that feel like problem-solving, not rehearsing. Acknowledge when athletes take a risk, even if the result isn’t clean. Can We Trust Athletes to Self-Organize? – [32:09]

Joel Smith speaks on 12 reasons why athletes and coaches may hit a plateau in their performance programs. These include: 1. Lack of stimulation in the training environment 2. Too much stimulation in the training environment 3. Not enough creativity or novelty 4. Lack of a clear plan 5. Too much weightlifting 6. Not enough weightlifting 7. Monotony from failing to wave training loads 8. A lack of representative play and exploration 9. Deficits in skill learning 10. Programs that feel too constricting 11. Athletes not feeling truly seen or heard 12.  Gaps in belief and motivation In this episode, we’ll unpack these elements one by one, while also exploring practical methods coaches and athletes can use to break through these plateaus and unlock new levels of performance. Today’s episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:10 – Lack of Stimulation in the Training Environment3:18 – Too Much Stimulation in the Training Environment6:00 – Not Enough Creativity or Novelty7:36 – Lack of a Clear Plan10:20 – Too Much Weightlifting12:12 – Not Enough Weightlifting13:44 – Monotony from Failing to Wave Training Loads16:00 – A Lack of Representative Play and Exploration18:25 – Deficits in Skill Learning20:47 – Programs That Feel Too Constricting23:00 – Athletes Not Feeling Truly Seen or Heard25:03 – Gaps in Belief and Motivation Actionable Takeaways Lack of Stimulation in the Training Environment – [1:10] Athletes disengage when training lacks challenge or relevance. Too many repetitive drills and static formats dull the nervous system and the mind. What to try: Use small-sided games or reactive drills to increase decision density. Rotate training environments or sensory constraints to create novelty. Avoid overly choreographed warmups—build something they have to solve. Too Much Stimulation in the Training Environment – [3:18] Overloading athletes with chaos, cues, or novelty can backfire. When there’s too much going on, meaningful adaptation slows down. What to try: Balance open tasks with periods of focused repetition. Simplify instructions—set the environment, then observe. Know when to back off and give space for consolidation. Not Enough Creativity or Novelty – [6:00] Without moments of surprise or exploration, athletes stop learning. Creativity sparks engagement—and often, better movement solutions. What to try: Add odd objects, uneven surfaces, or unconventional constraints. Give athletes freedom within drills to explore variations. Don’t aim for perfect reps—aim for meaningful reps. Lack of a Clear Plan – [7:36] Randomness without progression can feel chaotic. Athletes need to see where training is going—even if it's nonlinear. What to try: Cycle phases between creative exposure and focused refinement. Revisit key themes and skills, even in exploratory training. Share your intent—clarity builds trust. Too Much Weightlifting – [10:20] Lifting can become a crutch when it overshadows movement quality or reduces time for skill and game-speed work. What to try: Trim down barbell volume in favor of transfer-driven tasks. Use loaded movements that keep athletes grounded and aware. Ask: Is this lift enhancing or muting athleticism? Not Enough Weightlifting – [12:12] Some environments undervalue lifting altogether, leading to gaps in tissue tolerance and general strength. What to try: Use tempo and iso-based lifts to build coordination and robustness. Make lifting complementary, not competitive, with field work. Keep it simple—progressive resistance is still powerful when done well. Monotony from Failing to Wave Training Loads – [13:44]