Just Fly Performance Podcast

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. 53:30 – Using Constraints to Improve Movement Awareness Key Idea: Constraints—like limiting space, changing rhythm, or adding unusual tasks—help athletes discover movement solutions they wouldn’t otherwise find. Actionable Takeaways: Introduce constraints in drills to spark creativity and awareness. Don’t over-coach—let athletes learn by solving the constraint. Rotate constraints to keep learning fresh and adaptable. 59:08 – Applying Martial Intent and Precision in Movement Key Idea: Martial arts taught Tim the value of intent—every move has a purpose and should be executed with precision. Actionable Takeaways: Encourage athletes to approach drills with clear intent, not autopilot. Borrow from martial training: precise repetition over sloppy volume. Treat even warm-up movements as chances to sharpen focus. 1:01:31 – Rope Flow as a Tool for Coordination and Rhythm Key Idea: Rope flow is more than a trick—it’s a way to sync rhythm, timing, and coordination through simple patterns. Actionable Takeaways: Add rope flow to warm-ups to build rhythm and flow-state awareness. Teach athletes a few basic patterns and let them discover variations. Use it as low-impact coordination work that translates to better timing in sport. 1:11:17 – Integrating Jump Rope and Rope Flow into Athletic Training Key Idea: Combining rope flow with jump rope creates a spectrum—jump rope for stiffness and rhythm, rope flow for fluidity and coordination. Actionable Takeaways: Use jump rope for plyometric stiffness and reactive rhythm. Use rope flow for multi-planar coordination and smooth sequencing. Alternate between the two depending on the training emphasis of the day. Tim Shieff Quotes “Yoga gave me a way to keep moving through injury—it wasn’t about doing less, it was about moving differently.” “When you slow things down, you start to feel the sequencing. That’s when you notice where the leaks are.” “Parkour taught me adaptability. It’s not about repeating drills, it’s about solving problems in movement.” “If you chase intensity every session, you won’t last. Longevity comes from balancing work with recovery.” “Strength doesn’t always come from force. Sometimes it comes from gentleness and precision.” “Constraints are teachers. When you take options away, athletes discover new solutions on their own.” “You have to train both ends of the spectrum—the slow and the fast, the gentle and the intense.” “Martial intent is powerful. Every move should have purpose, not just be going through the motions.” “Rope flow is rhythm in motion—it’s about learning how to coordinate without overthinking.” “Jump rope gives you stiffness, rope flow gives you fluidity. Together, they balance each other.” About Tim Shieff Tim Shieff, founder of Way of the Rope, is a former world champion freerunner turned movement innovator. Born in Connecticut in 1988 and raised in Derby, England, Tim first expressed his athletic creativity through breakdancing before transitioning into a professional freerunning and parkour career. He rose to prominence by winning the 2009 Barclaycard World Freerun Championship and competing in international events like Red Bull’s Art of Motion, along with TV appearances on MTV’s Ultimate Parkour Challenge, American Ninja Warrior, and Ninja Warrior UK, where he captained Team Europe in the USA vs. The World specials. After years of competition, Tim began struggling with chronic injuries, which led him to explore biomechanics and new approaches to movement. In 2018, he discovered Rope Flow through inventor David Weck, an experience that became a turning point in his career. Inspired by the practice’s ability to restore rhythm, coordination, and flow, Tim trained extensively with Weck before bringing his own vision to life. In 2020, with Weck’s blessing, he launched Way of the Rope, an educational platform built around programs such as “8-Weeks to Fluidity,” which help people rediscover athleticism and body awareness through rope-based movement. Beyond physical training, Tim’s philosophy is rooted in simplicity and sustainability. He believes in the mantra, “Low tech equipment = high tech body,” and his team crafts ropes from recycled materials with biodegradable packaging, reflecting a deep commitment to both people and the planet. By making his work accessible worldwide and offering flexible pricing to those in need, Tim has transformed Way of the Rope into more than just a training method—it is a mindful, ethical practice dedicated to helping individuals move with freedom, fluidity, and purpose.

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, simpler cues to protect natural expression. Ask reflective questions instead of issuing constant directives. Techniques for Encouraging Movement Exploration – [53:51] She offers strategies to spark curiosity and creativity in movement. What to try: Introduce unusual tools, surfaces, or starting positions. Frame drills as “games” with multiple solutions. Encourage athletes to invent their own variations. The Power of Pattern Interrupts – [1:00:23] Kathy highlights how breaking routines can reawaken learning. What to try: Switch the order of familiar drills to force new adaptations. Change the environment, lighting, surfaces, or even music. Surprise athletes with a different task mid-session. The Role of Exploration in Coaching – [1:11:34] She reinforces that giving athletes time to explore leads to deeper learning. What to try: Dedicate segments of practice to free exploration without a set goal. Allow athletes to test boundaries of speed, range, or rhythm. Step back and observe without correcting. Adapting Like Animals – [1:15:18] Kathy draws parallels between animal adaptability and human movement capacity. What to try: Train in varied conditions to build adaptability. Use unpredictability, unplanned starts, changes of direction, or shifting resistance. Watch how the body adjusts without instruction. Embracing Novelty for Movement – [1:22:42] She explains that novelty keeps the nervous system engaged and responsive. What to try: Rotate new drills weekly to keep stimulus fresh. Introduce unorthodox challenges that require problem-solving. Maintain an element of surprise in sessions. The Myth of Optimality – [1:29:25] Kathy challenges the idea of one “best” way to move. What to try: Accept multiple movement solutions as valid. Train variability instead of chasing perfect form. Help athletes discover what works for them in different contexts. Serendipity in Learning – [1:35:18] She describes how unexpected moments often spark the biggest breakthroughs. What to try: Stay open to spontaneous opportunities during training. Let sessions evolve based on athlete curiosity. Capture and repeat moments that resonate. Quotes “If they don’t feel safe, they’re not going to move in a way that’s authentic or open.” “Sometimes the best thing you can do as a coach is to wait and watch before you say anything.” “You can’t cue someone into confidence—it has to be experienced.” “When the environment invites them to explore, you don’t have to force the learning.” “I’d rather see ten different solutions than one perfect one that only works in one situation.” “Novelty wakes up the system. It changes the way they see and feel the task.” “If all you ever give them is the ‘right way,’ you’re taking away their ability to problem-solve.” “The emotions tied to the movement are as important as the mechanics.” “Animals adapt because they have to. We can train people to do the same by giving them variety.” “Sometimes the magic happens when the plan gets interrupted.” “There’s no one optimal way—there’s only what works for that body in that moment.” “When they discover it for themselves, it sticks in a way no amount of instruction can match.” About Kathy Sierra Kathy Sierra is a trailblazer who bridges technology, neuroscience, and horsemanship. Trained in exercise physiology at Cal Poly San Luis Obispo and later in computer programming at UCLA, she built a remarkable career in tech as co-creator of the award-winning Head First programming book series, founder of the JavaRanch community, and instructor in interaction design for intrinsic motivation at UCLA Extension and Universal Studios. After years of shaping how people learn complex topics, Kathy turned her attention to her lifelong passion for horses, creating Intrinzen and later Panther Flow, an approach to equine movement and motivation rooted in neuroscience, learning psychology, and pain science. Inspired by her experience rehabilitating her own horse, Panther Flow emphasizes intrinsic motivation to help horses rediscover confidence, curiosity, and joy in movement. Today, Kathy shares her work through courses, workshops, and writing, helping both horses and humans move with more freedom, expression, and resilience.

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] Tim shares how athletes often come up with smarter solutions when you step back. Giving them space invites better, more natural movement. What to try: Give minimal constraints and let them explore output, rhythm, or direction. Watch for patterns, don’t force them into yours. Resist the urge to overcorrect. Curiosity is more powerful than control. When Do We Step In, and When Do We Step Back? – [39:46] It’s not about coaching every rep, it’s about timing. Tim explains how knowing when not to coach can preserve momentum and trust. What to try: Step in when safety, clarity, or intent is breaking down, not just because it’s not “right.” Observe more. Athletes reveal more through rhythm than words. Use short, guiding questions instead of constant directives. How to Handle “Messy” Reps and Unscripted Movement – [47:22] Tim frames “messy” movement as a sign of life. Clean doesn’t always mean better; adaptation often starts in the awkward rep. What to try: Reframe “errors” as invitations for refinement, not rejection. Use film or feedback loops to help athletes see their process evolve. Let reps breathe. Avoid cueing away the chaos too early. Are You Coaching for Output or Adaptability? – [54:11] Chasing numbers can trap coaches into training for the test. Tim reminds us that real performance is rooted in adaptability, not outputs alone. What to try: Cycle between high-output days and variable, reactive environments. Don’t let PRs blind you to messy wins, like problem-solving or improvisation. Include tasks where success isn’t binary, just better. Letting Go of the Illusion of Total Control – [1:01:18] Tim closes with humility. Coaching isn’t about perfectly shaping every outcome; it’s about giving athletes the tools and space to grow on their terms. What to try: Release the need to micromanage. Focus on preparing, not programming every detail. Trust that athletes will often find the best version of the solution, even if it’s not yours. Create the conditions for learning, then step aside and let it happen. Tim Riley Quotes “I try to make our training something that gets them excited to walk into.” “We’re not playing for points in a warm-up. It’s okay to do things that look a little messy.” “The more you can create an environment where they’re not thinking about the constraints, they’re just immersed in it, the better the movement.” “It doesn’t always need to be, ‘You did this wrong. Do it again.’ It can be, ‘What did you notice? What did you feel?’” “You don’t always need to be the one solving the problem. Sometimes they’ll solve it better than you can.” “The more we can back out and just watch, the more we start to learn about what the athlete actually needs.” “We’ll run circuits that don’t have a ‘right way’—just a way that feels good and makes them think.” “I’ve had athletes say, ‘That felt smooth,’ and that’s more important to me than what the data says.” “I’d rather build something that sustains energy over time than something that just looks impressive on paper.” “A lot of athletes don’t need more drills—they need more ways to engage with what they already know.” “We’re not trying to fix people. We’re trying to help them organize themselves better.” “When they start to ask their own questions about movement, that’s when I know something is clicking.” About Tim Riley Tim Riley is the Director of Sports Performance at Kollective in Austin, TX, where he leads one of the nation’s premier NFL off‑season training programs and works with athletes from the NFL, NBA, PLL, and AVP. He also serves as Head Strength and Conditioning Coach for the University of Texas Men’s Lacrosse team and is a Lead Performance Coach with C4 Energy, designing strength and performance initiatives for athletes nationwide. Launching his career in 2017 through NPTI under Professor Dave Boetcher, Tim has since built Tim Riley Training LLC and earned certifications including NASM, Precision Nutrition, and USAW. Mentored by leaders such as Mo Wells, Trey Hardee, and Dr. Pat Davidson, he has developed a reputation for precision in off‑season and in‑season regimens. His holistic philosophy blends physical preparation with mental resilience, and he extends his impact through his podcast, Coach Em Up, and his social media platform @timrileytraining.

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] Flat training creates flat adaptation. The nervous system needs contrast—different speeds, intensities, and patterns. What to try: Undulate task difficulty, complexity, and energy demands weekly. Don’t force linearity—oscillation often creates better momentum. Use fatigue to your advantage, not just something to avoid. A Lack of Representative Play and Exploration – [16:00] Training that doesn’t mirror the perceptual and reactive demands of sport fails to prepare athletes for the real thing. What to try: Use live, reactive elements in both prep and peak phases. Let athletes interact—tag, chase, evade, redirect. Match the rhythm of sport more than the posture of sport. Deficits in Skill Learning – [18:25] Skill requires feedback, timing, and variability—not just reps. Without these, athletes get stronger but not smarter. What to try: Provide scenarios where athletes adjust, not just execute. Design sessions where errors are data, not failure. Keep coaching cues minimal—let the task teach. Programs That Feel Too Constricting – [20:47] Rigid programming can sap motivation and limit self-organization. Athletes aren’t robots—they need room to adapt. What to try: Offer movement choices within a drill (e.g., angle, tool, tempo). Use blocks of “open movement” or self-directed time. If an athlete finds a better solution than you wrote down—use it. Athletes Not Feeling Truly Seen or Heard – [23:00] The best program in the world won’t land if the athlete doesn’t feel understood. Connection drives effort and honesty. What to try: Ask questions, then actually change something based on the answer. Use eye contact, tone, and posture to signal you're listening. Reflect what you observe: “You looked smooth today—how’d it feel?” Gaps in Belief and Motivation – [25:03] When athletes don’t believe in what they’re doing—or in themselves—progress stalls. You’re not just building outputs, you’re building identity. What to try: Tie drills to game outcomes—make the link visible. Highlight effort and progress, not just perfection. Let athletes bring a bit of themselves into the session. That’s where buy-in lives. Quotes “When you don’t have enough stimulation, when the inputs are too low, you’re just not giving the body enough to work with to adapt to.” “If the environment is too chaotic or too over-the-top, it doesn’t land. It just becomes noise.” “I think some of the best learning happens when you don’t tell people what to do—you let them figure it out.” “We tend to overprescribe, overcue, and overcontrol, especially when we feel pressure to ‘do something’ as coaches.” “Athletes need to play. They need to interact. They need to make decisions in real time—not just follow orders.” “If you’re not periodically changing things or introducing novel elements, people check out—even if they’re compliant on the surface.” “You can’t just live in structure. If athletes don’t have autonomy or variation, their engagement drops.” “Strength is valuable, but if it’s not coordinated, if it’s not applied in a meaningful way, it becomes noise.” “Sometimes coaching is just knowing when to shut up and let the rep happen.” “The more belief an athlete has in what they’re doing, the more likely it is to transfer. It’s not just about mechanics—it’s about meaning.” About Joel Smith Joel Smith is the founder of Just Fly Sports and is a sports performance and track coach in Cincinnati, Ohio. Joel hosts the Just Fly Performance Podcast and has authored several books and coaches in both the high school and private sectors. Joel was a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo, and track and field. A track coach of 17 years, Joel coached for the Diablo Valley Track and Field Club for 7 years and also has 6 years of experience coaching on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse. He is currently coaching high jump at Milford High School. Joel has coached 4 national champions, multiple All-Americans, and NCAA record holders in track and field. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016.

Michael Zweifel, the Defensive Coordinator at UW–La Crosse and founder of BBA Performance, dives into the artistry of athletic skill development. He discusses a creative and adaptable coaching approach that emphasizes movement intelligence and decision-making amidst chaos. Zweifel explores how constraints-led coaching can enhance athletes' versatility, the cross-pollination of skills from football to basketball, and the balance between structure and freedom during training. Playfulness in movement also emerges as a vital component of long-term athlete development.

Today’s guest is Will “Hoss” Ratelle — former All-Big Sky linebacker turned strength and conditioning coach, with experience at the University of North Dakota, the NFL, and the CFL. Known for his intense, results-driven training style, Hoss blends his pro football background with evidence-based methods to build size, speed, and resilience in athletes. He’s also the creator of popular programs like “Hoss Concurrent” and a respected voice in the online performance space. Most fitness and training education tends to be rigid, centered around fixed sets, reps, heart rate zones, and prescribed loads and timing. While this structure has value, athletes eventually need to move beyond it and enter a more adaptive, natural rhythm of training. Sets and reps can serve as a starting point, but great coaching gives training a feel, one that fosters ownership, problem-solving, and deeper athlete engagement. On today’s episode, Will Ratelle shares practical strategies for building training protocols that allow for flexibility and athlete autonomy. He discusses how to keep athletes dialed in during strength and power work, while also diving into topics like hamstring rehab, velocity-based training, and more. 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 – Transitioning from College S&C to Academia and Private Sector 5:41 – Training Adjustments for Harsh Winter Environments 9:35 – The Role of Giant Sets in Strength Training 15:11 – Building Competition and Problem-Solving into Small Group Training 18:05 – Time-Based Plyometrics for Better Autoregulation 22:50 – Applying Time-Based Models to Jumps and Olympic Lifts 27:21 – Minimalist Approach to Accessory Work in Training 30:54 – Using Velocity-Based Training for Autoregulation 41:25 – Hamstring Rehab Strategies Using Sled Work and Sprint Progressions 44:37 – Perspectives on Nordics and Eccentric Hamstring Training Actionable Takeaways Training Adjustments for Harsh Winter Environments – [5:41] Training outdoors year-round is unrealistic in extreme winters. Will adapts by simplifying programming indoors and accepting seasonal fluctuations in volume and intensity. What to try: Plan for seasonal ebbs and flows, especially in outdoor-heavy programs. Shift to more controlled indoor environments during harsh weather periods. Keep aerobic and speed elements alive through creative indoor alternatives like tempo sleds or circuits. The Role of Giant Sets in Strength Training – [9:35] Will uses giant sets to create training flexibility. These allow athletes to autoregulate volume, manage energy, and work at their own pace without strict rep schemes. What to try: Build sessions around circuits of 3–4 movements: main lift, jump, core, mobility. Set time limits (e.g., 20 minutes) instead of strict sets/reps. Let athletes self-select volume based on daily readiness. Building Competition and Problem-Solving into Small Group Training – [15:11] Will’s small group setups naturally encourage problem-solving, teamwork, and friendly competition—all without over-coaching. What to try: Create circuits or mini-competitions that require collaboration. Encourage athletes to solve challenges together (e.g., team med ball throws for max reps). Keep coaching cues minimal—let athletes figure things out. Time-Based Plyometrics for Better Autoregulation – [18:05] Will prefers time-based plyo sets to help athletes naturally regulate their own volume and quality of output as they warm up and fatigue. What to try: Run 30-60 second blocks for depth jumps or hops instead of fixed reps. Encourage gradual build-up in intensity within each block. Stop efforts when quality clearly declines, not when the clock runs out. Applying Time-Based Models to Jumps and Olympic Lifts – [22:50] Time, not reps, helps preserve quality during technical lifts. Will uses this to keep sessions efficient and output-driven without burnout. What to try: Prescribe Olympic lifts or jumps in time blocks (e.g., 10 minutes of work) instead of rigid sets. Allow athletes to pace output based on feel and quality. Emphasize intent on every rep, not completion of arbitrary numbers. Minimalist Approach to Accessory Work in Training – [27:21] Will trims accessory work in favor of more focus on key movements. He finds this simplifies training and maintains energy for high-priority outputs. What to try: Prioritize 1–2 primary lifts per session with purpose-driven intent. Reduce accessory work to essentials—avoid fatigue for the sake of “doing more.” Let recovery dictate accessory volume, not habit. Using Velocity-Based Training for Autoregulation – [30:54] Will leans on VBT to gauge daily readiness, manage fatigue, and adjust training on the fly based on objective bar speeds. What to try: Use velocity cutoffs to stop sets or adjust loads dynamically. Track trends in speed across weeks to inform readiness decisions. Avoid grinding through reps—quality > quantity. Hamstring Rehab Strategies Using Sled Work and Sprint Progressions – [41:25] Will shares how sled work and gradual sprint progressions helped him personally rehab a hamstring injury without aggravating it. What to try: Use sled pushes and marches to reintroduce posterior chain loading safely. Progress sprinting from upright, submaximal efforts to more aggressive outputs. Focus on how things feel—stop short of tightness or compensation. Perspectives on Nordics and Eccentric Hamstring Training – [44:37] Will reflects on how his views on Nordics have shifted—they’re useful, but not the answer alone. Sprinting remains the gold standard for hamstring health. What to try: Blend Nordics into phases, but don’t over-rely on them. Prioritize sprint exposure for hamstring resilience. Recognize Nordics as a piece of a larger system, not a cure-all. Quotes [27:37] “I don’t think there’s anything inherently wrong with accessory work. It’s just, do we need to be spending 45 minutes doing it after we’ve already done our main lifts and jumps and throws?” [9:59] “I try to keep the training process as simple as possible because it’s really easy to complicate things.” [11:40] “I’ve gravitated more toward giving people time constraints and letting them auto-regulate how much work they do within that time.” [23:01] “I think jumps and Olympic lifts lend themselves well to time-based prescriptions because the output tends to fall off naturally as people fatigue.” [15:42] “Competition tends to bring out the best in people. If you structure things in a way where it naturally encourages people to compete, it’s a win.” [45:06] “I’ve started to care less and less about Nordics being the answer for hamstring health. I just think sprinting is the best thing we can do.” [31:30] “Velocity-based training is helpful because it provides objective feedback—if you’re not hitting the numbers, there’s no argument to keep pushing.” About Will Ratelle Will “Hoss” Ratelle is a dedicated strength and conditioning coach with deep roots in collegiate athletics and professional football. Rising from a standout linebacker at the University of North Dakota, Ratelle earned All-Big Sky honors twice and set single-season tackle records before transitioning into a professional football career, with stints on special teams in the NFL (Atlanta Falcons and Kansas City Chiefs) and a return to linebacker with the CFL’s Saskatchewan Roughriders After earning his Bachelor of Science in Kinesiology from UND (2015), Ratelle moved into coaching, completing internships in the UND Strength & Conditioning Department (2015–2017). He played a pivotal role in developing the football program’s speed and agility systems during a historic 2016 Big Sky championship season. Fully integrating into the staff, Will served as Assistant Strength & Conditioning Coach, supporting football, men’s and women’s tennis, basketball, and volleyball teams Certified by the CSCS and CSCCA (2019), Ratelle combines elite athletic experience with practical training protocols. He is known for crafting holistic programs that fuse Olympic lifting, sprint/plyometric development, and fundamental athleticism, aimed at maximizing size, strength, speed, and resilience. In addition to his coaching roles, Will actively shares his expertise through published articles (e.g., SimpliFaster), podcasts, and TrainHeroic programs such as “Hoss Concurrent” and “Hoss Project 2.0,” training countless athletes to build robust, multi-sport athleticism across platforms

In this engaging discussion, Cameron Josse, an Assistant Strength & Conditioning Coach for the Detroit Lions, and Joel Reinhardt, Director of Football Performance at Lafayette College, share their insights on football training. They dive into the intricacies of contact preparation and the unique demands of college versus pro football. Key highlights include the importance of ground-based techniques, the role of agility in player development, and the impact of advanced training technologies. Their expertise sheds light on optimizing athlete performance while minimizing injury risks.