Rapid Fire

SummaryIn this episode, Justin Ochoa interviews Coach Daniel Quesenberry from Ravenwood High School, discussing his speed-first mentality,  implementation of RPR (Reflexive Performance Reset) in training, the use of sports technology and evolving training methods over a 20 year career. Coach Quesenberry shares insights on how prioritizing speed has transformed their training approach, the importance of athlete health and building a culture of fitness that extends beyond football.Coach Q mentions some of his favorite tech to use in training, such as Catapult GPS, Skyhook Jump Mats and aims to get Velocity Based Training as a next step for the program. But also shares how simplicity and fundamentals always remain important for young athletes to master and understand to build a foundation for a successful development journey.TakeawaysImplementing RPR takes minimal time but offers substantial benefits.Sports technology like Catapult aids in tracking athlete performance in real time.How less conditioning and better managed practices led to enhanced results.The benefits of speed training to CNS and how it impacts strength as well.The impact that the Sprint Based Football system has made at Ravenwood.Timeline00:00: Introduction to Coach Q03:09: Implementing RPR in Training06:01: Utilizing Sports Technology in Training08:51: Evolving Training Methods for Speed11:52: Changing Perspectives on Conditioning14:56: Building a Culture of Health and FitnessStream the episode on Spotify or iTunes, and make sure to follow Dan on social media!

Episode SummaryIn this episode, 2-time NCAA champion, Molly Binetti of South Carolina WBB, shares her unique approach to athletic development, emphasizing the importance of playful, ground-based movement, individualized programming and balancing technology with simplicity in training. She discusses the varying training age levels of athletes and the necessity of tailored methods to enhance both performance and health. Binetti also provides insights into the evolution of women's basketball and the critical role of foundational training in long-term success.Key TakeawaysThe best athletes aren’t just the strongest or fastest—they’re the best movers.Playful, ground-based movements improve engagement and athletic development.Many elite basketball players lack foundational technique due to early specialization.Training must be individualized to meet each athlete’s unique needs.Technology is useful, but great coaching remains the most important factor.Simplicity in training often leads to the best results.Aerobic training plays a key role in recovery and overall fitness.Healthy athletes are the foundation of successful teams.The evolution of women’s basketball requires new, adaptive training strategies.Memorable Quotes🗣 "The best athletes are the best movers."🗣 "Good coaching doesn’t require a lot of tech."🗣 "Simplicity in training often leads to the best results."🗣 "Healthy players are the key to winning."Timestamps Breakdown00:00 – Introduction to Athletic Development 01:01 – The Power of Playful Movements in Training 03:01 – Skill vs. Athleticism: A Basketball Perspective 05:03 – Navigating Different Training Ages in College Athletics 08:06 – The Impact of Individualized Programming 10:00 – The Role of Technology in Strength & Conditioning 12:59 – Simplicity vs. Complexity: Finding the Right Balance 16:03 – Shifting Perspectives in Modern Training 20:00 – Closing Thoughts & Final TakeawaysStream the episode on Spotify or iTunes, and make sure to follow Hunter on social media!

Hunter Eisenhower, Associate Head Coach of Sports Performance at Arizona State, showcases his innovative Force System, focusing on high, fast, slow, and human forces to tailor training for athletes. He debunks myths around jump testing and the use of force plates, emphasizing that understanding data is crucial for optimal performance. Eisenhower challenges the relevance of traditional maximal strength training, arguing that managing fatigue plays a more vital role in performance. He also teases an upcoming mentorship program to share deeper insights into these concepts.

In this Rapid Fire episode, Victoria Saucedo shares her approach to maximizing training strategies for college basketball players in the "new era" of the game. She discusses how to balance training loads, optimize recovery protocols, and ensure athletes stay fresh throughout a long season with more travel and outside stressors than ever. With the demands of college basketball constantly increasing, smart training & recovery practices are essential for performance and injury prevention."Recovery isn’t just about what you do after practice—it’s about how you prepare before it even starts." A proactive approach leads to better long-term results."Fatigue is the enemy of performance. Managing it should be a priority, not an afterthought." Recovery is just as important as strength and conditioning."If you’re not sleeping, you’re not recovering." The basics—sleep, nutrition, hydration—always come first."The best recovery strategy is the one athletes will actually use." Compliance matters more than having a perfect plan on paper.Load Management is Key – Coaches must carefully balance intensity, volume, and recovery to keep athletes fresh.Recovery is More Than Just Rest – Active strategies like mobility work, nutrition, hydration, and sleep hygiene make a significant impact.Simple is Effective – The best recovery strategies are ones that athletes can easily integrate into their routines.Monitoring Fatigue Helps Prevent Injuries – Understanding when to push and when to pull back is crucial for long-term performance.Culture Drives Compliance – Athletes are more likely to buy into recovery when they see results and understand its importance.Basketball is a high-volume, high-intensity sport. Without proper recovery strategies, athletes risk injury, burnout, and performance decline. Implementing smart, effective recovery methods ensures consistency and durability throughout the season.Never miss a Rapid Fire episode. Subscribe, rate, and review to keep learning from top coaches in the industry.

In this Rapid Fire episode, Keith Swift discusses the critical skill of delegating authority in coaching. He explains how effective delegation not only builds trust and accountability but also enhances team performance, leadership development, and program efficiency.KEY QUOTES"You can’t do it all—coaching is a team effort." Great coaches understand that empowering others leads to better results."Delegation isn’t about giving up control—it’s about creating more leaders." Trusting assistants and athletes to take responsibility builds a stronger culture."A good system runs itself when people know their roles." Clear expectations and communication ensure everyone is aligned and effective."Micromanaging limits growth—give people space to own their responsibilities." When coaches let go, teams become more adaptable and self-sufficient.KEY TAKEAWAYSEffective Delegation Builds Stronger Teams – Athletes and assistants perform better when they feel ownership over their roles.Trust is the Foundation of Leadership – Coaches who empower others create a more engaged and motivated staff.Clear Communication is Essential – Setting expectations upfront prevents confusion and improves team efficiency.Micromanaging Slows Progress – Allowing others to take initiative and make decisions leads to greater long-term success.Good Coaches Develop Leaders – The best programs train athletes and staff to lead, not just follow directions.Strong leadership isn’t just about coaching athletes—it’s about coaching people to lead. When authority is delegated effectively, teams become more resilient, adaptable, and high-performing.Never miss a Rapid Fire episode. Subscribe, rate, and review to keep learning from top coaches in the industry.

In this Rapid Fire episode, Jon Hersel shares his approach to coaching within constraints, whether it’s limited time, space, equipment, or athlete availability. He explains how to maximize training effectiveness by adapting to challenges and making the most of what’s available."Every coach faces constraints. The best ones adapt and find solutions." Success isn’t about perfect conditions—it’s about making the best of what you have."Time, space, and equipment shouldn’t dictate results—smart programming does." Thoughtful adjustments can ensure quality training even with limited resources."Simplicity wins. The best programs focus on intent, not excess." Avoid overcomplication and prioritize execution."Coaching is problem-solving. Constraints force creativity and efficiency." Limitations often bring out the best coaching strategies.Adaptability is a Skill – Great coaches adjust their plans to fit the reality of their environment.Efficiency Over Excess – Simple, well-structured workouts can outperform overloaded programs with too many variables.Constraints Can Be an Advantage – Limited resources often force better decision-making and creativity.Prioritize Movement Quality – The best results come from consistently executing the fundamentals, not fancy equipment or complex drills.Coaches Are Problem-Solvers – A great training program isn’t about ideal conditions—it’s about finding ways to get better no matter what.Every coach deals with some form of limitation, whether it’s scheduling, equipment, or athlete readiness. The ability to adapt and still drive results separates good coaches from great ones.Never miss a Rapid Fire episode. Subscribe, rate, and review to keep learning from top coaches in the industry.

In this Rapid Fire episode, David Neill breaks down how coaches can identify and prioritize what truly matters in their programs. With limited time, resources, and athlete availability, he shares how to make strategic decisions that maximize impact without overwhelming athletes or staff."You can’t do everything, so you have to decide what’s most important." Effective coaching is about making the right choices, not doing it all."Prioritization isn’t about what to add—it’s about what to leave out." Eliminating unnecessary work allows for higher-quality training."The best programs are built on clarity and consistency." Athletes thrive when expectations are simple and repeatable."Don’t just chase trends—commit to what actually moves the needle." Sticking to proven fundamentals will always outperform gimmicks.Identify the Essentials – Focus on the most effective training methods rather than trying to do too much.Time is Limited—Use it Wisely – The best coaches structure workouts efficiently to get the most out of every session.Consistency Over Complexity – Simple, well-executed plans yield better long-term results than overcomplicated programming.Know Your Athletes – Different programs work for different populations. Priorities should align with specific team and athlete needs.Cut the Noise – Avoid distractions from trendy, unnecessary add-ons and stick to what actually improves performance and durability.Coaches at all levels must balance limited time, competing demands, and athlete readiness. By focusing on what truly matters, they can create highly effective, sustainable training environments without burnout or wasted effort.Follow David Neill: [Insert Socials/Website]More from SimpliFaster: https://simplifaster.comNever miss a Rapid Fire episode. Subscribe, rate, and review for more high-impact insights from top coaches.

In this Rapid Fire episode, Steve Schween shares his expertise on integrating technology into high school strength programs while navigating the unique challenges of the school schedule. He discusses the practical use of data, effective tech tools, and how to maximize training time in an academic setting.KEY QUOTES"If you don’t measure it, you can’t manage it." Tracking data ensures athletes are progressing in a meaningful way."The school day isn’t going away, so we have to adapt." Strength coaches in the high school setting need to be flexible while maintaining training quality."Tech should enhance coaching, not replace it." The best tools simplify data collection and improve efficiency without creating extra work."Efficiency is key—when time is limited, every second of training matters."KEY TAKEAWAYSSmart Tech Integration – The best training tools should provide clear insights while being easy to implement.Data-Driven Coaching – Objective metrics help personalize programming and reduce guesswork in training.Maximizing Limited Time – Strength coaches in schools must optimize short class periods and team schedules for high-impact sessions.Balancing Simplicity & Innovation – Tech should enhance, not complicate, the coaching process.Athlete Buy-In – Students engage more with clear feedback, visual progress tracking, and competitive elements.High school strength coaches face time constraints, class schedules, and varying skill levels. Leveraging smart technology and efficient programming can help maximize athlete development without overcomplicating the process.Never miss a Rapid Fire episode. Subscribe, rate, and review to stay updated on top insights from industry-leading coaches.

In this Rapid Fire episode, legendary speed coach Tony Holler shares his insights on building speed habits and why traditional training methods often fail to develop true speed. With his "Feed the Cats" philosophy, Tony emphasizes quality over quantity, maximal intent, and athlete enjoyment—all crucial elements for speed development and performance."You don’t get fast by running tired." Speed training should prioritize freshness and intent over exhaustion."If it’s important, do it all the time." Speed is a skill that needs to be trained consistently, not sporadically."Make practice the best part of an athlete’s day." When athletes enjoy training, they buy in and perform at their best."Speed is a skill, and skills must be practiced in a way that produces results.""Don't Overcook the Steak" – More volume doesn’t equal better results. Fatigue is the enemy of speed.Measure, Don’t Guess – Timing sprints and tracking progress keeps athletes engaged and accountable.Train Fast to Be Fast – If you want game-changing speed, you need to train at game speed every time.Speed is the ultimate game-changer across all sports. Whether you're a coach or an athlete, understanding speed habits and training with intent can separate you from the competition.Never miss a Rapid Fire episode. Subscribe, rate, and review to keep getting the best insights from top performance coaches.

In this Rapid Fire episode, we dive into the hybrid coaching model with Sean Davy—a seasoned strength & conditioning coach blending S&C training with skill development & sport coaching. Sean shares his insights on how hybrid coaching helps him manage athlete workloads, individual a year around training model and shares the vision on how this can help grow the game of basketball.KEY TAKEAWAYSDefining Hybrid Coaching – The balance between strength, speed, skill and other facets of the game.Building Client Buy-in – Strategies for engagement and accountability with athletes and their families.Future of Coaching – How hybrid models are shaping the industry and why America may be behind on this model.ENJOYING THE SHOW?Don't miss out on future Rapid Fire episodes! Subscribe, rate, and review to help us bring more top-tier coaching insights to the sports performance community.