250 episodes

The Just Fly Performance Podcast is dedicated to all aspects of athletic performance training, with an emphasis on speed and power development. Featured on the show are coaches and experts in the spectrum of sport performance, ranging from strength and conditioning, to track and field, to sport psychology. Hosted by Joel Smith, the Just Fly Performance Podcast brings you some of the best information on modern athletic performance available.

Just Fly Performance Podcast Joel Smith, Just-Fly-Sports.com

    • Fitness
    • 4.9 • 287 Ratings

The Just Fly Performance Podcast is dedicated to all aspects of athletic performance training, with an emphasis on speed and power development. Featured on the show are coaches and experts in the spectrum of sport performance, ranging from strength and conditioning, to track and field, to sport psychology. Hosted by Joel Smith, the Just Fly Performance Podcast brings you some of the best information on modern athletic performance available.

    251: Ryan Banta and Derek Hansen on The Value of Tempo Sprint Training for Speed Development and Team Sport Preparation

    251: Ryan Banta and Derek Hansen on The Value of Tempo Sprint Training for Speed Development and Team Sport Preparation

    More show notes and time stamps at https://www.just-fly-sports.com/podcast-251/



    Today’s show brings on Ryan Banta and Derek Hansen.



    Ryan Banta is a coach with more than 19 years of experience and the author of the Sprinter’s Compendium. At the high school level, Ryan has numerous state champions and finalists, and he is a frequent contributor to many top platforms in athletic performance.



    Derek Hansen is an International Sport Performance Consultant that has been working with athletes all ages and abilities in speed, strength and power sports since 1988.  After a long career as a university strength coach, as well as track and field coach, Derek now serves as a performance consultant to numerous professional teams in the NFL, NBA, MLS and NHL, as well as major NCAA Division 1 programs throughout North America.



    Both Ryan and Derek were very early guests on this podcast, and I’m happy to have them back to discuss a subject that I think has a lot of far reaching implications into one’s total performance program, which is “tempo training”.  Tempo is an age old method of sprint training, and generally refers to repeated, submaximal sprint efforts, such as 8x200m, or 5x300m, on relatively short rests, with limited recovery.  For team sports, it could mean running a series of shorter, but more numerous sprints, on incomplete rest intervals.



    Pendulums swing in all fields, and the sports performance field is no exception.  As with many tools, tempo has been abused by track and team sport coaches alike to the point where athletes do not make beneficial adaptations in power or maximal speed, so a reversal (such as what we see in systems such as Tony Holler’s) was well warranted.  It’s always important view training constructs from all sides, and talking with these two wise coaches is important to gain a greater understanding of this element of training, and its proper use.  Derek and Ryan get into the usefulness of tempo running for both physiological and technical adaptations, and then get into appropriate training prescriptions for track and team sport alike.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly

    • 1 hr 10 min
    250: Eamonn Flanagan on Plyometric Progressions, Jump Testing and Moving the Right Needle in Training

    250: Eamonn Flanagan on Plyometric Progressions, Jump Testing and Moving the Right Needle in Training

    More show notes and timestamps at:

    https://www.just-fly-sports.com/podcast-250/



    Today’s show brings on Eamonn Flanagan.  Eamonn is the lead Strength & Conditioning Consultant with the Sport Ireland Institute where he manages the S&C support to Ireland's Olympic and Paralympic athletes. Amongst other areas of expertise, Eamonn is a leading coach in both the science and practice of jump training and plyometrics, has a PhD. in Sports Biomechanics and previously worked in professional rugby over a decade.



    Plyometrics and jump training is a common, and enjoyable training topic, one of the reasons being that leaping ability is generally a sign of superior athletic ability.  Jump training goes far beyond simply being able to dunk a basketball or reach the top-10 of a highlight series however; as it’s also a useful predictor of various athletic qualities, and if those qualities are actually being improved (often times, we see a lifting related quality improve without moving the needle on important jump related qualities).  The data-based approach to jump monitoring can come across as mundane, but Eamonn approaches it from a practical perspective that represents his coaching intuition, as well as that of his sport science abilities.



    On today’s show, Eamonn talks about what stiffness is, and isn’t in plyometrics, and what makes a good athlete from a plyometric and reactive perspective.  We talk about plyometric progressions, and some points of intent Eamonn looks for in plyometric activity that most coaches overlook.  Eamonn also talks about the fallacy that coaches can get into when jump testing, and how the test can no longer “be the test” when you use it too often.  He also covers what “stiffness” really is in plyometrics, single vs. double leg metrics in jump testing, and how to optimally manage jump testing history in uncovering puzzles of injury.



    Today’s episode is brought to you by SimpliFaster.com and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly

    • 1 hr 4 min
    249: Angus Bradley on Best Squatting Practices, True Posterior Chain Training, and Managing the “Soccer Ball in Your Ribs”

    249: Angus Bradley on Best Squatting Practices, True Posterior Chain Training, and Managing the “Soccer Ball in Your Ribs”

    More show notes and timestamps at: https:/www.just-fly-sports.com/podcast-249/



    Today’s show brings on Angus Bradley.  Angus is a strength coach and podcast host from Sydney, Australia.  He coaches out of Sydney CBD, and co-hosts the Hyperformance podcast with his brother, Oscar.  After focusing primarily on weightlifting for the first half of his career Angus finds himself spending as much time “outside of his lane” as possible trying to identify the principles that transcend all human movement.  Like many guests on this show, Angus has been well-educated in the compression/expansion training ideals proliferated by Bill Hartman that are pushing our industry forward.  Angus is frequently sharing next level knowledge from his social media platform and podcast, and he works with a diverse crowd from strongman to surfing and everything in between.



    I’ve always been trying to “figure out” weightlifting in context of athletic performance.  There are coaches with a lot of different opinions on which lifts athletes should do, and some elite sports performance professionals have athletes do little to even no traditional barbell work.  In my own journey, I found myself a much more powerful, but slightly less elastic athlete in my mid-20s after 12 years of loading my body through squats, Olympic lifts and the like.  On the flip-side, I’ve had athletes who I honestly believe would struggle to achieve their highest peak without some solid help from barbell work.  Rather than only assigning more, or less lifting to a particular athlete, I enjoy knowing the binding principles of barbell work and different body types.



    In my search for answers, Angus Bradley is a huge wealth of knowledge.  He is highly experienced in weightlifting methods and has a deep understanding of the principles of compression and expansion in a variety of exercises, and in determining strategies based on body type.  On the show today, Angus talks about squatting and hinging from ribcage and pelvic floor perspectives, the importance and impact of pressure management in how “strong” athletes are at various lifts, and how to train and manage various body types in light of preventing un-wanted compensations and shape changes in the body.  This is a podcast I wish I had listened to myself, 15 years ago.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly

    • 1 hr 17 min
    248: Jamie Smith on Beating “Over-Coaching” Through Natural Learning, Training Menus and Athlete Autonomy

    248: Jamie Smith on Beating “Over-Coaching” Through Natural Learning, Training Menus and Athlete Autonomy

    More show notes at:

    https://www.just-fly-sports.com/podcast-248/



    Today’s show brings on Jamie Smith, founder of the “U of Strength”.  Jamie Smith has coached a variety of athletes from the novice to elite skill levels, including several NHL, NBA and MLS athletes.  He has been a prior guest on the podcast, as well as having done an extensive webinar for Just Fly Sports, speaking on perception-action topics and building robust athletes in a manner that transcends simply getting them “stronger”.



    As long as I’ve been in the sports performance profession, I’ve realized just how important it is to look at every way you can impact the performance of an athlete, on the levels of strength, speed, mentality, perception, decision-making, special-strength, and more.  Jamie is the epitome of a coach who is truly passionate about making athletes better at the sports they play through a comprehensive approach.



    In the modern day, a comprehensive approach is truly important, since we relate athlete response to that of a machine.  Athletes are so heavily coached, scheduled and instructed, that they rarely get the autonomy and creative license they need to reach their own optimal performance.  Coaches also tend to mis-place their actual role in the process of working with athletes, and don’t allow athletes enough ownership and say in the training process to the point where they will struggle in achieving their ideal training result, overcoming stressful competition situations, and even in life beyond sport. 



    Last podcast, we went into the perception-action component of making a well-rounded athlete, and this episode we get info full-circle development by means of training variability, the use of nature and natural surfaces, menu systems and athlete autonomy, competition, long-term athletic development, and more.  Jamie takes the art of the coach as a guide seriously, and in the world of over-coached and robotic athletes, Jamie is a beacon of light for young athletes looking to reach high levels of not only performance, but also self-efficacy, confidence and life-preparedness.



    Today’s episode is brought to you by SimpliFaster.com and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to https://www.lostempireherbs.com/justfly

    • 1 hr 4 min
    247: Dave O’Sullivan on A Foot-Bridge Masterclass for Better Hip Extension Power, Stronger Feet and Reduced Knee Pain

    247: Dave O’Sullivan on A Foot-Bridge Masterclass for Better Hip Extension Power, Stronger Feet and Reduced Knee Pain

    More show notes at: https://www.just-fly-sports.com/podcast-247/



    Today’s show brings on elite physiotherapist David O’Sullivan.  Dave has worked as sports physio with England Rugby Union in the 2019 Rugby World Cup in Japan and with England Rugby League in the 2017 Rugby League World Cup in Australia.  Dave is the founder of the ProSport Academy and now teaches his step by step pro sport approach that he uses with his own sporting and non-sporting patients in private practice to therapists all over the world. Dave’s mission is to empower people to restore control through their body and minds so they can truly live.  He has been a mentor to some well-known coaches/therapists such as previous podcast guest, David Grey.



    Knee pain and lower limb injury prevention are important topics.  Nearly every coach (and clearly therapist) will deal with either preventing or treating these issues with their athletes.  I enjoy learning about how to prevent knee or Achilles tendon pain, but I truly enjoy these conversations when we can take these principles of performance and scale them up to modes that can be used in late rehab or full-scale performance training.



    In today’s talk with Dave O’Sullivan, we’ll go into the basic muscle firing patterns that set up the baseline for performance in any bridging activity.  Dave will get into the importance of the Soleus muscle as a lower-body lynchpin, and how to optimally coordinate this muscle, along with the hamstrings in a spectrum of bridging exercises with specific cues for the feet.  We’ll take this all the way to how Dave utilizes jump training methods and drivers, along with foot cueing, to help athletes achieve a seamless and confident return to play.  Whether you are a therapist, strength coach or track coach, this is an information packed and truly relevant episode.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly

    • 1 hr 21 min
    Rafe Kelley on The Art of Rhythm, Fluidity and Timing in Athletic Performance Training

    Rafe Kelley on The Art of Rhythm, Fluidity and Timing in Athletic Performance Training

    Today’s show brings back Rafe Kelley, owner of Evolve, Move, Play.  Rafe has experience with dozens of movement styles, playing many sports, including gymnastics, learning dance, exploring parkour and studying many forms of the martial arts and MMA styles.



    When it comes to human movement, and the story and history behind our movement, Rafe is my go-to expert.  Rafe’s students have ranged from world-class parkour athletes, to MMA fighters, to untrained grandmothers.  He has been a two time guest on this podcast, and offers knowledge from a source that is largely un-touched by mainstream strength and athletic development.



    On previous shows, I have talked with Rafe about our movement roots, structured vs. unstructured training, play based training, and emotional and cognitive links between play, performance and adaptation.  Episode #174 was one of the most transformative episodes I had done in terms of how it immediately impacted my work in my own group training sessions afterwards.



    On this show, I wanted to tap into more of Rafe’s knowledge of human movement in terms of his experience with martial arts, fighting and modern dance.  The sports performance industry talks about force a lot, but it is critical to look at the best athletes in the world on a level comparing to them with dancers, instead of powerlifters, to get a fuller understanding of the required timings and rhythms.  Today’s podcast is a wonderful experience in discussing the deeper movement qualities that really make elite athletes and how we can consider those qualities of rhythm and fluidity in our own training designs.



    Today’s episode is brought to you by SimpliFaster and Lost Empire Herbs.  For 15% off your Lost Empire Herbs order, head to www.lostempireherbs.com/justfly







    View more podcast episodes at the podcast homepage.







    Timestamps and Main Points



    6:20 Discussing complexity in training, and how to get more work and effectiveness in a shorter period of time



    13:49 Quantifying fatigue in basketball and parkour, and concepts on how risk increases session fatigue, and extreme depth landings in parkour



    23:34 Philosophy on movement quality in the martial arts, parkour, and athletic movement in general, and questions on if Rafe takes time out of parkour itself to spend time on movement quality



    35:53 Rhythmic qualities of movement in athletics, and how to improve athletic performance from a rhythmic perspective



    55:16 Points on the use and relationship of dance and ethnic dance styles, to athletic performance



    1:00:08 Animal forms and flow in training and human movement







    “The neurological fatigue associated with a parkour session is not simply associated with how many approach runs did you do, or how big were the jumps.  It was more associated with how much risk, or how threatened your nervous system was by the jumps that you were taking on”



    “One of the master-keys for re-covering the capacity of my lower limb was tibial rotation drills”



    “When you are working with a novice athlete, a lot of times the answer is just that they need to do the thing more.  But when that doesn’t fix it, you have to ask, “why isn’t self-organization working”.”



    “If I initiate a punch, I want that punch to land, and I want my hand to be hard, and my body to be hard as the punch lands, but any time is it hard before it lands, is slowing me down, and wasting my energy….

Customer Reviews

4.9 out of 5
287 Ratings

287 Ratings

d_dawggie ,

2K

Great knowledge, i listen to this while I’m at work all day. Great people & every episode has very interesting topics

Coach John S&C ,

World Class Resource

I have learned more from this podcast than any textbook, internship, or college degree in exercise science has ever taught me.

The content is truly cutting edge, and it gives the listener great exposure to the best minds in the industry on a wide variety of topics. Whenever someone asks me how they can be a better coach, trainer, or therapist, I immediately send them the link for this podcast.

Thanks so much for your work Joel, this podcast has had a profound impact on my development as a professional!

Sk322292 ,

Gary Ward!!

Randomly came across this podcast when researching biomechanics usefulness in sport performance. I have very high arches and have been doing extensive research on how to prevent them from causing future injuries but have ran into a multitude of straightforward fixes that often were unclear. The Gary Ward episode answered so many questions I had!! Will definitely listen more!!

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