Exploring Hamstrings, Ankles and Quasi Isometrics

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Exploring movement, exploring our body through the H2 center, inside edge of the foot, crossing you from here from different angles.
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Like these kids don't want to be here.
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Perception is the engine that drives our entire experience.
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On today's episode of the Performance Explorer project, I have Tanner Kerr, Director of Performance for the Beast D Lions.
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He's going to talk about how he looks at things through a lens of health and performance, building on specific shapes and loading strategies of his pillar RDL, spring ankle series, hamstring work that we can directly and indirectly get creative with, and how he uses quasi-isometrics on the ground and up to the feet.
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I really love this session.
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I think you guys are going to really enjoy it.
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Let's get into it.
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Through the lens of health and performance, what do you think are some things that are very low-hanging fruit that some coaches may be missing?
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Yeah, in my opinion, I think the foot and ankle complex is significantly rejected in a lot of performance landscapes.
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I think regardless of position, regardless of sport, if you take a lot of time in developing the foot and ankle complex for your athletes, it's going to hold a huge net positive on not only like the health of the overall organism, but also will help facilitate a lot of their performances.
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Why do you think some coaches like miss that?
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Because obviously they hear how important the foot is, how we interact with the ground.
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We think about how many knee injuries, hamstring injuries up into the pelvis, and we talk about how the foot strikes the ground.
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Why do you think they skip over that?
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Does they think it's like a not understanding it, or is it too difficult, or is it like a maybe perceived as something too simple?
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Yeah, I I think a lot of people will just double down on the weight room.
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I think there's just simply not enough emphasis on the development of the foot and ankle complex.
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I think if you do take the time to develop those components, it will significantly improve people's health and performance.
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I think if that is neglected and you are doubling down on the weight room and just basically working from the shins up, it's going to have a negative cascade effect from a biomechanic standpoint, from a sprint kinematic standpoint, and ultimately how they are able to handle decelerated forces, change direction forces, and sporting demands.
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So I think low-hanging fruit, if we're able to develop the foot and ankle complex that is able to move the needle from a health and performance standpoint, it's only going to benefit the athlete.
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Being BC British Columbia with the football and the basketball team, is there a different approach because of the playing surface, the foot?
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Do you approach it the same or similar with that foot and ankle?
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Uh I do.
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I do.
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I think there's a there's very large differences in in both those environments.
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Obviously, basketball, you have to just consider the sheer density of practice and games.
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Obviously, playing three, four games a week, potentially.
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Uh football, obviously, it's one game a week plus by weeks.
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Uh, you have a little bit more of a bandwidth to focus on S and C and things like that.
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But there are some overarching principles that I do consistently with both groups.
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So, one, for instance, is I try to get them out of shoes as much as I possibly can.
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I try to interact big toe, foot, ankle complex as much as I possibly can.
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And ultimately, with my situation with both organizations that I work with, I essentially have to be an in-season train specialist.
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I don't get a whole lot of time with them in the off-season, right?
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So I have to be very precise with my delivery of performance-based interventions.
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And I have to be very consistent with my health-based interventions.
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When you lack sufficient foot, ankle strength, stability, generally speaking, there's going to be a negative cascade up the chain.
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So that's pronation, that's internal rotation, that's an anterior pelvic tilt.
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That might compromise your pelvic orientation.
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If we're talking about like a field-based athlete, a track athlete, perhaps, that will have implications on health.
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We know empirically, anyways, for every five degrees a pelvis is anteriorly tilted, the increased probability of hamstring train goes up, right?
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So for me, I like to incorporate a lot of big toe and a lot of foot ankle complexes within my program, regardless of what sport I'm working with.
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Okay.
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So one of my favorite ones is, and it doesn't even have to be necessarily specific to a safety bar, you can do it on a Kaiser, you can do it on a Smith machine, you can get fairly creative with it.
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Yes.
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Is an active foot hinged pillar.
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So for this one, I'm just gonna have you get situated under the safety bar.
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And when you stand up with it, if you can just keep your forefoot on the blocks and more or less the rest of your foot off of the blocks, that's all we're gonna need.
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So you can hold onto the rack just from a stability standpoint.
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I don't want there to be a whole lot of skill involved with this.
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I don't want balance to be in the equation really.
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So with this, I want big toe to be very actively pushing into the box.
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You can choose whatever leg you want.
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Now, I'm gonna have you start in the pillar position.
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So I'm gonna have you lift one thigh up.
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Okay, so when we're here, I want you tall, thighs perfect, shoelaces up.
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I want to really prioritize the stance leg here.
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So what I want you to conceptually think about and how you're interacting with the ground is to push your hips forward, and I want you to almost think about pulling the floor back.
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When we do that, we're gonna engage the posterior chain.
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So you should, you should be feeling your left glute, yeah, your left hamstring quite a lot.
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And what's nice about this is you can load it up, and because there's not a huge barrier from a skill standpoint, you can progress very, very quickly.
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So from here, I want you to keep this tension and very, very slightly kick that right foot back as we go into a slight hinge.
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I don't want you to lose tension.
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Okay, let's try to stay a little bit neutral here.
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Okay, good.
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And then go ahead and go back to that pillar position, maintain the tension.
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I want you to hold this for a good three to four seconds.
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Good.
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Go back to that hinge.
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Very slight hinge, just relaxing the tension slightly, and then back up to that pillar position.
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Really pull the floor, pull the floor, stay active.
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Good.
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Let's get about four more reps in.
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Good.
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Let's keep the right side of the head down when we go into that hinge.
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Try to keep the safety bar directly in line with the toe.
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So the torso's going forward a little bit.
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I want you to think about going straight down.
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Good.
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Back to the pillar.
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Own it, own it.
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Two more.
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Good.
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Last one for me.
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Good pull the floor, big stack, and good.
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Relax.
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Yo, my left calf is on fire.
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Yeah.
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So one set, usually two sets maximum, in terms of like almost like a preparatory exercise, in terms of just integrating that full chain and getting the value out of the big toe, foot, ankle complex and how it interacts with the rest of that posterior chain.
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And even just from like an athlete feedback standpoint, getting them into that neutral pelvic orientation while we're biasing a glute hip extension pattern, huge bang for your buck.
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What is, or do you like the that that heel being just right on plane with the midfoot?
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Do you like it to be low?
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Do you like it to be high?
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Do you ever play around with that, or do you like to be right in that flat?
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So I play around with it a little bit.
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I typically like just to hang the heel off.
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As soon as I go into more planar flexion, then you start to get more of a forward lean balance becomes a little bit of an issue.
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When I drop the heel down, it's gonna put a little bit more strain on the Achilles uh than I'd like.
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So I just like heel being flat right off the box.
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Okay.
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And they cueing that big toe down.
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Main thing is that they're pressing the big toe so that they perch their arch.
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And then when we go into hip extension and we're getting to that pillar position, they're actively pulling the floor.
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That's the main thing.
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And like I said, you can because of it's a the low skill component to this, you can load it up fairly quickly.
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So almost on one or two sessions, it's it's fairly common to go twice body weight.
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Can you can you show it to me and you do that just so I can kind of get those cues?
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I felt myself kind of like drifting back some.
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I felt when you said that and when you scave that cue of pushing down into the box or pushing the floor behind you, as you said, it almost like moved me to go forward.
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Yes.
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So when I'm here, so this is the this is the priority.
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Everything's with RDLs, you just want to get as much tension in the hinge as possible.
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I want to prioritize this position.
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So this is when my posterior chain is the most active, my foot is active, my big toe is active, and I'm actively pulling my foot that way.
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Very similar to that touchdown phase when we're talking about the swing phase of a of a sprint.
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Yeah.
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Now, from here, I don't want to get into a glorified RDL fully.
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I just want to relax the position very slightly to tension.
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Yep.
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So you'll notice how the the load is directly over my forefoot.
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100%.
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Right?
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I'm holding this tension.
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You can turn this into an isometric and it's gonna just light up your posterior chain as well.
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But from here, I'm just I have that moment of relaxation and I'm right back to here.
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So you're thinking more of like it's almost like a diagonal, like a lower down diagonal to an up diagonal versus I was thinking more of like a rounding hinge.
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Like I even felt myself going into like a single leg hinge.
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So this is not like a single leg hinge, this is more of just a loading that right hit.
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Correct.
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So I would almost phrase this as like a run-specific isometric oscillation.
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So there's moment, like I have a small range of motion, there's moments of tension and there's moments of relaxation for sure.
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But I'm prioritizing the top position and I'm actively pulling the floor.
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And when I go into that relaxation, the load is directly over my foot.
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I'm not coming here and getting a big hinge.
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Yeah.
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Right?
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Slight difference.
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When I've heard people cue the big toe, it's always even me personally, drive the big toe down, um, maintain the arch of the foot, first metatarsal on the ground.
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But that whole dragging it behind you, it's it creates that that that that context that you're trying to deliver.
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Like the second you said that, I was like, oh, it makes sense.
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Because by my foot doesn't move, so naturally I my hips have to correct foot is pulling, hips are going this way.
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So that mechanism, that feedback is what's gonna give you a better overall contraction.
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When you were talking earlier before we even started working around, you were talking about this green and red zone kind of thought process.
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Care to kind of walk me through that again?
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Yeah, absolutely.
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I think as it pertains to in-season training, regardless of what sport you're working with, you as a professional have to be able to fluently and seamlessly kind of fluctuate between things that are gonna be a net positive for performance.
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And that's what I will call like a green zone work.
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So that could be local tissue work, that could be isometrics, that could be um, that could be rehabilitation means and methods.
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And conversely, there's also gonna be areas in season where you are gonna have to hit your athletes with a heavy stimulus.
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Maybe that's a developmental player, maybe that's a low-minute player that could benefit from more planetrics, more strength training, more speed work, more fitness, more uh perturbations or partner contacts.
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And those are all things I would consider like red zone.
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So things that are gonna be positive from a performance adaptation standpoint.
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So you're looking at those from a just in, I don't know, just the the input that you're providing versus the output that you're chasing, I guess.
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And this guides like exercise prescription, or can it be like the same exercises just with different levels of volume or intensity?
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Yeah, that's a great question.
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So, I mean, to provide a couple examples just in terms of fluctuating green zone and red zone, if I want more of a health benefit, something that's gonna be based on compliance and overall tissue health, I'm gonna do things that are gonna be more biasing towards a full range of motion type work, strength at length, if you will.
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Yep.
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Whereas on the red zone side of things, think about stiffness and and ultimately attenuating high breaking forces and things that are gonna be more output-based.
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When I think about the exercises that I choose or whatnot, and even when we were going through some of the hands-on stuff, it was you brought up the notion of like a movement being an assessment.
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And I love that because every exercise should be an assessment because I think it lets an off an athlete be their authentic self.
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Where if I give them this rigid constraint exercise that I'm gonna evaluate their movement quality off of, that to me to me thinks it's not very true because they may not be good at that movement, but they may be a great organizer and everything else.
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So when you're thinking about these movements that you're choosing and the green and the red zone, how do you decide how long do you stay in that compliance space before going to the performance space?
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Is it like a back and forth?
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Is this an in-season, off-season?
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Like how do you balance that from a programming standpoint?
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Yeah, that's a great question.
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I think when it comes to areas of predictability and ultimately low chaos, like an off-season, for example, you can almost organize it in a fashion that's undulating or block or whatever the case may be, because you control all those variables.
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Whereas, as I was alluding to before, with having to be an in-season specialist in a lot of ways, you have to be able to handle those things very fluently.
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And it's going to depend ultimately by the individual athletes that you're working with.
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Some athletes who play significant minutes or get significant snaps are ultimately going to need a lot more green zone work.
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Okay.
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Because they're getting, depending on the position, obviously, they're getting high speed meters, they're getting ground contacts, they're getting all the decelerated forces, they're getting the perturbations, right?
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So you need to provide them with what they don't get in the context of sport, which is ultimately going to be low velocity, high loading parameters, like in the green zone, right?
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Whereas an athlete who ultimately participated on a game day, but that game day wasn't high for them, even from a workload standpoint, I want homeostasis across all of my players.
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So God forbid, if two players go down and somebody who averages three minutes a night is called upon to play 30 minutes a night, from a health and safety standpoint.
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I need to make sure that they're able to handle those sporting demands from a fitness standpoint and a health and safety standpoint.
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So ultimately, you need to be able to have a lens where you have clarity on that from a workload standpoint that you can then use as a delivery for red zone work.
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So that could be plowetrics or anything in the red zone.
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So it's kind of supplemental to the to the sport, to the field, to the court.
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Your green red zone is dictated off of what they are doing in practice or in game situations.
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Correct.
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And when it comes to in-season training, like that's why like traditional periodization just doesn't work.
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You have to be able to be fluid and adaptable, but at the same time, you have to use resources like force plates and GPS and things like that, where you can have clarity on your entire roster.
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When we were going through that assessment on the table, and you had me point my foot and planar to or planar flexion, drive my big toe up, and instantly I felt better.
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And you're obviously gave the cue, and I know this makes sense.
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Big toe helps drive hip extension.
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And then you brought me over to the standing.
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What do you what do you what did you call that?
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The running the uh it's a it's a run-specific ISO variation.
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And what is what is the bridge of that to that that you feel is the most valuable?
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I think it's more about just validating the use of that big toe extension and involving the the foot ankle complex in an active manner when we're doing strength training.
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Is that more for that athlete to now have that trust or buy-in of like, oh, this is why he's saying that, that makes sense?
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Or is it more for you to kind of build your coaching cues so that as you get into these further movements, now you can reference them?
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Yeah, I think it serves as a net positive for both those scenarios.
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So, even from like a sporting demand standpoint, like take football, for instance, oftentimes you're gonna see shapes.
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So, whether we're talking about an offensive lineman or a defensive back, you're gonna see depressed or pelvic orientation with an anterior tilt that's gonna help them decelerate.
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It's gonna help them change direction very efficiently.
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That's that's their superpower.
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But with the same logic, you have to give them what they don't have access to, which is being able to elevate the pelvis, decompress, expand, and get that neutral orientation so that we can utilize the foot and ankle complex as a means of incorporating that full posterior chain.
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So, again, going back to the idea of like giving them what the support does not provide.
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All right, so another variation is the spring ankle.
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So, spring ankle, there's typically nine positions, and there's usually levels to it.
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It goes from body weight to light loads to heavy loads.
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I like to just load it right away.
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And if we can try to remove balance out of the equation, great.
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If we're able to load it faster, great.
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I'll typically do like one set only, about 30 seconds.
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And I will change the hip position and the foot position depending on what the athlete needs.
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So, for example, if I have an athlete who is a really good max velocity sprinter, who's kind of a switch bias athlete, that is a poor accelerator, I'll usually put them in a foot and ankle isometric with a lower pelvic orientation.
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So, using that scenario, we'll get into this now.
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So go ahead and unrack it exactly how you did before.
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Okay.
00:16:54.559 --> 00:16:56.080
So hold on to the rack.
00:16:56.159 --> 00:16:56.399
Yep.
00:16:56.559 --> 00:16:56.879
Okay.
00:16:57.200 --> 00:16:59.519
So foot is still.
00:16:59.759 --> 00:17:00.639
Yep, you got it.
00:17:00.799 --> 00:17:06.240
So with this one, I want to go um neutral heel, exactly how you have it.
00:17:06.319 --> 00:17:07.759
I'd say a little bit higher than that.
00:17:08.079 --> 00:17:15.359
So assuming this athlete is a poor accelerator, I want to kind of emulate those angles from a hip and knee standpoint.
00:17:15.440 --> 00:17:15.599
Okay.
00:17:15.759 --> 00:17:18.160
So we can drop the hips down quite a bit.
00:17:18.799 --> 00:17:19.599
A little bit more.
00:17:19.839 --> 00:17:20.720
Right there, perfect.
00:17:20.880 --> 00:17:22.400
And go ahead and take one foot off.
00:17:22.640 --> 00:17:23.759
Oh shit.
00:17:24.880 --> 00:17:27.039
Okay, now you gotta lock this in for 30 seconds.
00:17:27.279 --> 00:17:28.000
Yo, great.
00:17:28.160 --> 00:17:33.680
So we're not trying to shift our weight back, we're not trying to shift our weight forward, you're just trying to stay there.
00:17:33.920 --> 00:17:38.079
So I want you to think about are you pushing your big toe down?
00:17:38.400 --> 00:17:41.599
Are you starting to laterally shift your pelvis?
00:17:42.319 --> 00:17:44.480
Shaking is very, very normal with this one.
00:17:44.720 --> 00:17:46.319
Let's go another 10 seconds.
00:17:47.200 --> 00:17:48.799
Stay active, stay active.
00:17:51.359 --> 00:17:52.240
And up.
00:17:52.960 --> 00:17:54.000
Beautiful.
00:17:56.559 --> 00:18:12.880
So for starters, I I love isometrics as a teaching point because there's something about when someone holds a shape and I can give cues while they're feeling it, versus a eccentric, concentric, normal exercise.
00:18:12.960 --> 00:18:17.279
And I'm maybe I miss the cue and they're already on the downward movement, I'm cueing the up.
00:18:17.599 --> 00:18:28.000
But while they're holding it, I can really drive home all the cues while they are feeling all those sensations of the shakiness, of the tension, of the points of performance.
00:18:28.079 --> 00:18:29.519
It's like for me, that's magic.
00:18:29.839 --> 00:18:30.480
Yeah, absolutely.
00:18:30.559 --> 00:18:37.680
Even from a return-to-play standpoint, presumably within that whole paradigm, you're going to have them doing isometrics regardless.
00:18:37.839 --> 00:18:46.960
But if you can do variations that ultimately tell you a story or give you clues into potentially why they got injured in the first place, even better.
00:18:47.119 --> 00:18:54.319
So if I have an athlete doing the hinge to pillar, or if I have them doing a spring ankle, presumably, you're going to see a lot of things.
00:18:54.480 --> 00:18:59.359
You might see like an ipsilateral shift uh in terms of the pelvic orientation.
00:18:59.440 --> 00:19:01.039
You might see some kind of bias coming out.
00:19:01.119 --> 00:19:05.200
You might see uh ultimately insufficiencies from a strength standpoint as well.
00:19:05.279 --> 00:19:07.519
So it tells you quite a lot in very little time.
00:19:07.839 --> 00:19:10.079
Where are you programming stuff like this?
00:19:10.240 --> 00:19:14.960
Is this like uh if you have field sessions or practices going on, is this preparatory?
00:19:15.039 --> 00:19:17.519
Is this post in season, off-season?
00:19:17.839 --> 00:19:18.319
Year-round.
00:19:18.480 --> 00:19:18.960
Year round, okay.
00:19:19.200 --> 00:19:19.519
Year round.
00:19:19.599 --> 00:19:21.519
So in-season, off-season, regardless.
00:19:21.680 --> 00:19:23.440
I do it from a preparatory standpoint.
00:19:23.519 --> 00:19:31.839
So usually I'll kind of follow parts of the exos methodology where it's movement prep, pillar prep, some kind of lower limb bias.
00:19:32.000 --> 00:19:43.039
So that's where stuff like this will come into play before we go into any kind of like stretch shortening cycle work, whether that's a drop catch variation, a plyometric, whether it's intensive or extensive, it depends on the athlete, obviously.
00:19:43.119 --> 00:19:45.359
Um, and then obviously like our weight room kind of work.
00:19:45.680 --> 00:19:52.079
We were doing after we went through that and then we did the um spring, what did you call that one?
00:19:52.319 --> 00:19:52.799
Spring ankle.
00:19:52.880 --> 00:19:53.519
The spring ankle.
00:19:53.599 --> 00:19:59.839
So lowering that center of mass, and you talked about at being like different positions in football, like getting the hips down.
00:20:00.000 --> 00:20:13.359
What would be the difference of going back and forth between that one that's more of a, I guess like a locomotion style looking movement, versus that one that is more rigid and it is more just, I'm really trying to nail this isometric into this place?
00:20:13.599 --> 00:20:14.559
Yeah, it's a good question.
00:20:14.720 --> 00:20:19.039
I I look at the spring ankle as something you can incorporate year-round for the most part.
00:20:19.359 --> 00:20:28.400
I like to incorporate that through the lens of individualization, where you can take a group of athletes, some of which are going to be very switch biased.
00:20:28.480 --> 00:20:34.319
So maybe they're good at max velocity, max velocity endurance, and poor acceleration, or you might have an athlete that's the complete opposite.
00:20:34.480 --> 00:20:45.200
They're excellent accelerators, but they're very poor at the transition period of a sprint or max velocity component of sprint, and you can change their pelvic orientation and their foot position to complement what their weakness is.
00:20:45.359 --> 00:20:53.519
So I like to individualize the spring ankle accordingly, but the pillar RDL is like a non-negotiable for the majority of my athletes.
00:20:53.759 --> 00:20:54.319
All right, Vernon.
00:20:54.400 --> 00:20:55.759
So we're gonna do a hip extension test.
00:20:56.240 --> 00:21:06.000
So basically, when it comes to our functional anatomy for hip extension, we there should be a natural sequencing in terms of what is firing to get hip extension.
00:21:06.079 --> 00:21:12.160
So ideally, pattern is glute, then hamstring, then contralateral QL.
00:21:12.319 --> 00:21:12.799
All right.
00:21:13.039 --> 00:21:20.480
Now, because of sporting demands, overuse, there's going to be some variance depending on the individuals that you work with.
00:21:20.640 --> 00:21:27.279
So I'm gonna do a really basic muscle test to tell us where you're at and where your insufficiencies might lie.
00:21:27.359 --> 00:21:28.640
So I'm gonna do your left leg first.
00:21:28.720 --> 00:21:28.880
Okay.
00:21:29.039 --> 00:21:31.519
So I'm gonna have you do is go to about a 90-degree knee bend.
00:21:31.680 --> 00:21:32.079
All right, good.
00:21:32.319 --> 00:21:33.119
Dorsey flex.
00:21:33.279 --> 00:21:36.160
And then from here, let's go ahead and lift up your thigh as high as you possibly can.
00:21:36.319 --> 00:21:37.599
Get that nice hip extension.
00:21:37.759 --> 00:21:37.920
Good.
00:21:38.000 --> 00:21:39.359
Now from here, I'm gonna be pushing here.
00:21:39.440 --> 00:21:40.160
I want you to resist me.
00:21:40.319 --> 00:21:40.480
Okay.
00:21:40.720 --> 00:21:40.880
Ready?
00:21:40.960 --> 00:21:41.200
Yep.
00:21:41.359 --> 00:21:41.920
And go.
00:21:43.359 --> 00:21:43.920
Jesus.
00:21:44.240 --> 00:21:44.720
All right.
00:21:45.200 --> 00:21:46.000
Alright, cool.
00:21:46.079 --> 00:21:47.680
And let's go ahead and do left side.
00:21:47.920 --> 00:21:48.799
So let's get that thigh up.
00:21:48.960 --> 00:21:50.000
Dorsey flex from me.
00:21:50.400 --> 00:21:50.960
Perfect.
00:21:51.279 --> 00:21:52.160
And resist.
00:21:53.920 --> 00:21:54.160
Good.
00:21:54.240 --> 00:21:55.599
That's how I feel a little bit weaker.
00:21:55.759 --> 00:21:57.039
Uh yeah, a little bit.
00:21:57.119 --> 00:21:57.359
Yeah.
00:21:57.519 --> 00:21:57.839
Okay.
00:21:58.079 --> 00:22:04.640
So for this one, pretty commonly, if Able to lock it in, that's gonna be more indicative of a glute extension firing pattern.
00:22:04.799 --> 00:22:10.240
If that thigh drops immediately, that's gonna be a little bit more indicative of a hamstring firing pattern.
00:22:10.319 --> 00:22:17.039
And if I get any kind of lateral flexion or that contralateral shoulder lips lifts up, that's gonna be more indicative of that QL.
00:22:17.119 --> 00:22:19.920
So for you, trying to give me some like balance or stability or something.
00:22:20.079 --> 00:22:20.400
That's right.
00:22:20.480 --> 00:22:20.640
Okay.
00:22:21.039 --> 00:22:25.359
So this one's gonna be for you, it's a little bit more of a QL dominant side of things.
00:22:25.519 --> 00:22:28.160
So for me, that makes a lot of sense.
00:22:28.319 --> 00:22:32.559
My left QL will flare up quite a bit when I'm getting in the extended patterns.
00:22:32.720 --> 00:22:35.119
Like that it is it is consistently my left side.
00:22:35.920 --> 00:22:41.759
Yeah, and even just understanding where some of these asymmetries are at, like really time-efficient tests, it gives you a lot of information.
00:22:41.839 --> 00:22:42.160
Yeah.
00:22:42.319 --> 00:22:52.079
But for me, it's also a good test to revisit in terms of what you're doing from a corrective exercise standpoint, from an intervention standpoint, to see if you're moving the needle in terms of correcting this.
00:22:52.160 --> 00:22:55.359
Because obviously, we want to impact health more so than performance.
00:22:55.519 --> 00:22:58.640
Performance is gonna be kind of a byproduct of checking that health box first.
00:22:58.720 --> 00:23:00.400
So I'm gonna have you do the test again.
00:23:00.559 --> 00:23:00.880
Okay.
00:23:01.200 --> 00:23:05.680
And for me, I want to look at changing your foot position just a little bit.
00:23:05.839 --> 00:23:13.359
So the big toe in the foot and ankle complex is gonna have a really, really important role to play in that glute firing pattern.
00:23:13.440 --> 00:23:14.880
So I want to start with your left foot again.
00:23:14.960 --> 00:23:15.200
All right.
00:23:15.359 --> 00:23:18.319
So let's go to that 90 degree and go ahead and go into hip extension.
00:23:18.400 --> 00:23:18.720
Okay.
00:23:18.880 --> 00:23:24.880
Now, this time let's plant or flex a little bit, and then I want you to curl your big toe as if you're trying to touch your heel for me.
00:23:24.960 --> 00:23:30.720
So active foot, and I want you to do that same test, a little bit more hip extension and resist for me.
00:23:32.720 --> 00:23:33.039
Good.
00:23:33.279 --> 00:23:34.000
I feel stronger?
00:23:34.160 --> 00:23:34.400
Yeah.
00:23:34.559 --> 00:23:35.440
I felt way stronger.
00:23:35.519 --> 00:23:37.119
Okay, let's do the same thing on this side.
00:23:38.000 --> 00:23:39.519
Okay, let's go thigh up.
00:23:39.680 --> 00:23:43.359
Okay, a little bit of planar flexion, curl that big toe for me and resist.
00:23:46.000 --> 00:23:46.559
Good.
00:23:46.799 --> 00:23:47.599
Yeah, much stronger.
00:23:48.240 --> 00:23:48.720
Lock that in.
00:23:48.880 --> 00:23:49.440
Yeah, what is that?
00:23:49.759 --> 00:23:50.319
What is that?
00:23:50.640 --> 00:23:56.559
So when we involve the foot and ankle complex and we involve the big toe in particular, it's called the Bibinsi reflex.
00:23:56.640 --> 00:24:01.839
So it's but it's fairly standard when you have a newborn, you stroke the big toe to get that reflex.
00:24:02.000 --> 00:24:06.799
The big toe is going to innervate the firing pattern of the glute.
00:24:07.039 --> 00:24:24.799
So typically, the more you involve the forefoot, the more you involve the big toe, the better your hip extension firing patterns are going to be, and the more likely you're gonna have that proper, proper sequencing of glute, hamstring, contralateral, QL versus a QL dominant pattern or versus a hamstring dominant pattern.
00:24:25.039 --> 00:24:32.400
So in my day-to-day practice wise, there are things that I have a lot of fluidity with, but there's some non-negotiables in there too.
00:24:32.559 --> 00:24:41.920
So regardless if it's one of my basketball guys, football guys, whatever the case may be, I like to incorporate a lot of foot and echo complex bias work for that reason.
00:24:42.160 --> 00:24:48.000
If if someone came in and they are more so the goal would to make them more gluten firing first.
00:24:48.160 --> 00:24:48.480
Yes.
00:24:48.640 --> 00:24:53.039
And when that's not the thing, now it's like we need to get them to that, or that's the goal.
00:24:53.279 --> 00:24:53.599
Yes.
00:24:53.759 --> 00:25:03.440
Typically that's just like an underpinning concept, regardless of position, regardless of sport, that I've seen a have a huge carry over on an individual's health and performance.
00:25:03.599 --> 00:25:06.160
And I mentioned before with like positional constraints.
00:25:06.240 --> 00:25:21.519
So if I'm talking about like an offensive lineman or like a big for basketball, a lot of times they'll bias certain movement patterns that will more or less create a QL dominant pattern or a hamstring dominant pattern if you're talking about like a receiver or a wing.
00:25:21.920 --> 00:25:32.240
So it typically, if we can innervate those things across the table, you're gonna have better hip extension patterns and you're gonna have a net positive on that individual's health.
00:25:32.480 --> 00:25:34.559
The foot changing different spaces.
00:25:34.640 --> 00:25:35.920
And we were talking about that earlier.
00:25:36.079 --> 00:25:37.039
Obviously, it makes sense.
00:25:37.200 --> 00:25:44.240
Like uh, I had Matt Watson recently, and he was talking about like our priometric heat map, like getting outside of just a stationary spot.
00:25:44.400 --> 00:25:48.799
And when you mentioned it, it it just made me think because I'm like, man, the hamstring's the same exact way.
00:25:48.960 --> 00:25:56.799
Like even in in school, when you you know institutionalize teaching about training the hamstring, it's hey, toe in a straight line, like straight with the foot.
00:25:56.880 --> 00:25:58.240
And you were just like, obviously not.
00:25:58.400 --> 00:26:01.279
We need to bias different parts of the hamstring.
00:26:01.440 --> 00:26:07.359
And you were giving the notion of some reps more internally rotated, some reps neutral, some externally rotated.
00:26:07.519 --> 00:26:13.440
Did that come from you just watching the, I guess, watching the film or connecting those dots on your own?
00:26:13.599 --> 00:26:15.359
Because that's not something you see often.
00:26:15.519 --> 00:26:19.359
It's more of just like, hey, we're gonna put, we're just gonna train the hamstring.
00:26:19.599 --> 00:26:26.079
Like it's just one, one overarching umbrella where you were just like, no, I can bias specific parts.
00:26:26.319 --> 00:26:26.640
Yeah.
00:26:26.880 --> 00:26:27.920
I mean, it's interesting.
00:26:28.000 --> 00:26:34.799
Like, I've known plenty of people who are fantastic at Nordic hamstring curls that can't sprint 15 yards, right?
00:26:35.039 --> 00:26:43.440
I think as it pertains to sport performance, you're gonna see kind of repeatable shapes depending on what positions you look at.
00:26:43.599 --> 00:26:50.880
If I look at my guards in basketball, if I look at my DBs in football, obviously, you're going to see very similar shapes for the most part.
00:26:51.039 --> 00:26:54.640
But in terms of sporting demands, there is a ton of variability.
00:26:54.720 --> 00:26:58.079
And and uh professional sport for the most part is about outputs.
00:26:58.240 --> 00:27:07.599
For me as a practitioner, in order to maintain the health and safety of my athletes, I need to provide them with a ton of variability if they're not getting that in the context of sport.
00:27:07.759 --> 00:27:11.680
So that's changing foot position so I can work on different heads of the bicep.
00:27:11.759 --> 00:27:20.799
That's changing my rib cage orientation so I can utilize different length tension relationships for that posterior oblique sling or hamstring in particular locally.
00:27:20.960 --> 00:27:24.960
So I think just that's gonna serve immense value for those athletes in season.
00:27:25.200 --> 00:27:29.839
Hamstring injuries, by and large, are still fairly mysterious, right?
00:27:30.000 --> 00:27:31.759
It's not super predictive necessarily.
00:27:31.839 --> 00:27:34.640
There's a lot of components, there's fatigue, right?
00:27:34.799 --> 00:27:40.799
A lot of people like to think about sheer capacity and magnitude of force when it comes to the hamstring complex.
00:27:41.359 --> 00:27:48.079
What we don't talk about enough is the value that variability brings to the table for the health of the hamstring complex.
00:27:48.160 --> 00:27:56.079
And this is something that I'll incorporate on a regular basis, which is ultimately changing how we go about loading it at length.
00:27:56.240 --> 00:28:02.400
So we're gonna play around with this particular exercise in different foot positions and different rib positions.
00:28:02.559 --> 00:28:02.799
Okay.
00:28:02.960 --> 00:28:03.279
Okay.
00:28:03.599 --> 00:28:13.440
So for this one, I'm gonna have you start with five reps exactly how you are with your foot exactly how it is, going straight down, trying to hold tension the entire time.
00:28:14.400 --> 00:28:17.680
And do me a favor and just go very, very slight knee bend from here.
00:28:18.000 --> 00:28:19.440
Very slight, perfect.
00:28:20.559 --> 00:28:20.880
Good.
00:28:20.960 --> 00:28:22.319
So fairly straightforward.
00:28:22.559 --> 00:28:27.119
After this five, I'm gonna have you pull your toe in, heel out.
00:28:27.680 --> 00:28:29.200
Like turn, like turn your turn your foot.
00:28:29.359 --> 00:28:30.880
I want you to turn your foot in, yeah, exactly.
00:28:31.119 --> 00:28:32.400
Let's do five reps like this.
00:28:32.880 --> 00:28:35.519
Oh, I see what you're saying, just kind of biasing different parts of the hipster.
00:28:35.920 --> 00:28:36.160
Yeah.
00:28:42.559 --> 00:28:42.960
Perfect.
00:28:43.039 --> 00:28:45.920
After those five, I'm gonna have you point your toe out.
00:28:55.839 --> 00:28:57.759
Perfect, and let's go to that top position.
00:28:58.000 --> 00:29:02.319
Now, what I'm gonna have you do is we're gonna start to play around with foot position and rib cage position.
00:29:02.559 --> 00:29:02.799
Okay.
00:29:02.880 --> 00:29:03.200
Okay.
00:29:03.440 --> 00:29:16.799
So this is fairly common with a lot of contact athletes, is they'll they'll strain their hamstrings going through contact, usually, where their torso and the ribcage is shifted in a different position, and that's gonna change how the hamstring is meant to stabilize and contract ultimately.
00:29:16.960 --> 00:29:22.480
So, what I'm gonna have you do is lift up the opposite shoulder for me, almost as if you're trying to do a crunch.
00:29:22.960 --> 00:29:29.359
And now let's go about the exact same exercise, but I want you to hold that tension and keep the shoulder off.
00:29:30.000 --> 00:29:31.200
Does that feel a little bit different?
00:29:31.440 --> 00:29:31.839
Yeah.
00:29:35.680 --> 00:29:37.759
I'll just have you do three at a time here.
00:29:38.079 --> 00:29:40.720
So now keeping that shoulder up, point the toe in now.
00:29:46.720 --> 00:29:47.039
Good.
00:29:47.680 --> 00:29:48.559
Then toe out.
00:29:59.119 --> 00:29:59.759
Perfect.
00:30:00.000 --> 00:30:01.359
Okay, go ahead and relax.
00:30:01.759 --> 00:30:02.000
Good.
00:30:02.079 --> 00:30:03.440
You can take a break here.
00:30:04.960 --> 00:30:11.200
So we talk about prepping the hamstrings for high speed, we talk about prepping the hamstrings for contact.
00:30:11.440 --> 00:30:19.759
Ultimately, variability is going to play a very important role in the context of in-season and off-season, depending on the athlete that you're working with, obviously.
00:30:19.920 --> 00:30:31.440
But we have to prepare those tissues for a lot of variability because there's not always going to be a certainty with how the foot is going to strike the ground, the velocity in which the foot is going to strike the ground, and how that rib cage is oriented.
00:30:31.519 --> 00:30:38.880
And all those factors ultimately play a significant role with what the hamstring group is going to be firing upon.
00:30:39.599 --> 00:30:49.279
Oh, so you're giving them prescribing them as like three or four in, three, four neutral, three or four outside, instead of just giving them a blank, like not, you know, 10 reps.
00:30:49.440 --> 00:30:49.759
Correct.
00:30:49.839 --> 00:30:59.519
So, in terms of like my overall workout structure, I'll incorporate what we all refer to as like vitamins, so almost like rehab-esque kind of loading patterns throughout the course of the session.
00:30:59.680 --> 00:31:00.720
And this is one of them.
00:31:00.799 --> 00:31:07.119
So I'll just have them do one set of three to five reps with all those variations, typically on a regen day.
00:31:10.880 --> 00:31:11.200
Yeah.
00:31:11.359 --> 00:31:18.079
And like honestly, with the the technology piece now, it changes that whole thing.
00:31:18.240 --> 00:31:24.640
So now we can dabble with foot position rib cage orientation at different load velocity components.
00:31:24.799 --> 00:31:33.119
So if you have like a 1080 or 1080 quantum, you can go isokinetic, you can go concentric, and then higher loading from an eccentric standpoint.
00:31:33.200 --> 00:31:34.640
You can get very, very creative.
00:31:34.880 --> 00:31:40.400
The only caveat with that is you obviously want to be careful with the velocity of the contractions eccentrically.
00:31:40.559 --> 00:31:48.240
If you're dealing with like an in-season athlete, you don't want to put too much strain on that hamstring complex before they go about practice or game or whatever the case may be.
00:31:48.480 --> 00:31:48.799
All right.
00:31:49.039 --> 00:31:51.359
So that was an example with the cable.
00:31:51.519 --> 00:31:56.400
Now, logistically speaking, that might pose a problem if you're in a team setting, obviously, right?
00:31:56.559 --> 00:32:05.279
You want to have things that can incorporate similar value, just that is a little bit more readily accessible to a large group of athletes or whatever the case may be.
00:32:05.599 --> 00:32:12.240
Another variation is very similar to this, where we can incorporate a ton of variability, is a simple dumbbell RDL variation.
00:32:12.480 --> 00:32:20.480
But with this, very similar to what we were talking about on the cable, we can really change how we go about loading the hamstring complex.
00:32:20.640 --> 00:32:27.519
So I can load it ipsilaterally, so same side, I can load it contralaterally if I want to play with rib cage orientation a little bit.
00:32:27.599 --> 00:32:30.400
So I'm engaging that posterior oblique sling a little bit more.
00:32:30.559 --> 00:32:35.680
But from here, I want to start very similar to what I was talking about before with just changing foot position.
00:32:35.920 --> 00:32:41.839
So I can go about five reps foot forward, five reps.
00:32:42.000 --> 00:32:47.680
I see what you're saying, same concept, toe in, same concept, five reps, toe out.
00:32:48.640 --> 00:32:54.720
Again, if I want to incorporate the rib cage, I'll go contralateral, so opposite.
00:32:55.119 --> 00:32:55.920
Same idea.
00:32:56.000 --> 00:32:58.640
I'm trying to avoid rotation to a certain extent.
00:32:58.880 --> 00:33:08.000
I'll play around with toe position, I'll play around with how the dumbbell is oriented, so maybe a little bit more internal rotation at the humerus.
00:33:08.400 --> 00:33:19.920
So as to lengthen that posterior chain a little bit more, and from here we can go into different variations in those positions, like oscillations, and we can also load at varying velocities.
00:33:20.079 --> 00:33:23.680
So one of my other favorite variations is an oscillatory rep.
00:33:24.000 --> 00:33:26.240
So holding the point of most tension.
00:33:26.400 --> 00:33:36.000
So if an athlete lacks internal rotation or we want to feed that a little bit more, I might have them here, and we're just gonna more or less live at that point of tension.
00:33:36.240 --> 00:33:37.119
Uh yeah.
00:33:38.000 --> 00:33:49.200
So low velocity, high load, ideally, but we're holding that tension and we're just very, very slightly oscillating in that end range of that motion.
00:33:49.440 --> 00:33:50.319
Correct.
00:33:52.160 --> 00:33:58.400
So not super demanding from a tissue remodeling standpoint, but very high value.
00:33:58.720 --> 00:34:01.920
More of a compliance, like a feel, a slow, a feeling.
00:34:02.079 --> 00:34:02.559
Exactly right.
00:34:02.640 --> 00:34:03.759
Yeah, exactly right.
00:34:04.000 --> 00:34:11.039
Now, conversely, if again, like as I was alluding to before, it's not always necessarily about like the magnitude of contraction.
00:34:11.199 --> 00:34:16.079
Velocity does play a very, very important role in terms of like the health of the hamstring complex.
00:34:16.239 --> 00:34:23.360
So we can do very similar RDL components, just putting more emphasis on this the speed in which we're eccentrically loading.
00:34:23.519 --> 00:34:32.320
So almost similar to like a drop catch variation, or intentionally pushing, I'll incorporate just a rapid single leg RDLs.
00:34:32.480 --> 00:34:32.960
Yep.
00:34:33.199 --> 00:34:38.400
Or I'll physically drop the dumbbell and catch it, change foot position.
00:34:40.239 --> 00:34:41.280
Makes sense.
00:34:41.599 --> 00:34:43.440
Changing different angles of the hamstring.
00:34:43.679 --> 00:34:43.920
Yep.
00:34:44.079 --> 00:34:47.760
Involving the foot, just a simple constraint to give you the impact that you want.
00:34:47.920 --> 00:34:48.880
Yeah, exactly right.
00:34:49.039 --> 00:34:55.199
So from a preparation standpoint, variability has a huge role to play in terms of the health of the hamstring complex.
00:34:55.440 --> 00:34:58.960
I know you're really into like sprint kinematics and breaking all that down.
00:34:59.119 --> 00:35:09.039
How much of that goes into, I guess, this green versus red of watching maybe like a front, like someone sprinting right at you and looking at their gait, seeing their foot position.
00:35:09.119 --> 00:35:12.079
And now you're training this hamstring in these different angles.
00:35:12.320 --> 00:35:22.639
Would you put them look at that in the same way this green versus red of training that hamstring of hey, if they're more biased to be a little bit more externally rotated, then maybe I need to put them in these positions to absorb these forces?
00:35:22.880 --> 00:35:23.119
Yeah.
00:35:23.280 --> 00:35:32.239
I mean, if you look at an elite sprinter or even just like a football athlete head on, you really get an idea of how rotational sprinting really is.
00:35:32.320 --> 00:35:34.239
The only thing that doesn't move is their head for the most part.
00:35:34.400 --> 00:35:35.280
Hopefully it doesn't move.
00:35:35.440 --> 00:35:35.599
Right.
00:35:35.760 --> 00:35:35.920
Yeah.
00:35:36.079 --> 00:35:40.800
So like we we can't put, we can't look at performance through like a keyhole, right?
00:35:40.880 --> 00:35:46.079
Like we need to be able to understand those rotational components, understand that everything is integrated together.
00:35:46.239 --> 00:35:55.599
But at the same time, we have to understand that certain positions are going to call for different sprint kinematics, as I was alluding to with the football players having a depressed and anteriorly tilted pelvic orientation.
00:35:55.760 --> 00:36:04.719
So we need to understand that, understand the sporting demands, but incorporate variability to complement what shapes that are reoccurring in their environment.
00:36:05.039 --> 00:36:07.920
As a coach that's, I mean, you've been doing this for a while.
00:36:08.079 --> 00:36:12.559
So you understand variability and where to integrate it into programming.
00:36:12.639 --> 00:36:19.519
Uh, other coaches that are new, they're, you know, maybe less seasoned, less experienced, and they hear these concepts of variability.
00:36:19.760 --> 00:36:24.079
How do you find that sweet spot of more variability?
00:36:24.320 --> 00:36:31.519
Or, you know, making sure that you can do, you know, I don't want to say the basics, the foundational stuff first before you start changing too many things.
00:36:31.599 --> 00:36:34.480
Or do you start right out with that component of variability?
00:36:34.719 --> 00:36:44.320
Yeah, it's uh it's definitely hard for younger coaches because the more variability you have, it's kind of like the idea like you catch, you try to catch two rabbits, you'll catch none, right?
00:36:44.559 --> 00:36:47.440
So to a certain extent, you have to keep things simplistic.
00:36:47.599 --> 00:36:54.159
That's why very slight modifications are typically the way I would recommend most coaches should go, to be honest.
00:36:54.320 --> 00:36:58.559
But it should look like a similar shape, a similar exercise with slight tweaks.
00:36:58.880 --> 00:37:01.519
But we can't go about just changing exercises every week.
00:37:01.599 --> 00:37:08.639
It's in terms of handling pro athletes, whether it's basketball or football, um, you'll you'll understand that their cognitive load is fairly high.
00:37:08.719 --> 00:37:11.119
So you have to, to a certain extent, keep things fairly simple.
00:37:11.280 --> 00:37:13.199
Well, well, even just controlling a room.
00:37:13.280 --> 00:37:13.440
Yeah.
00:37:13.679 --> 00:37:18.079
Like with the chaos of a room, if you got, if you're one-on-one, you can be as variable as you want.
00:37:18.159 --> 00:37:21.119
You're watching them, your eyes are on them, you can touch, move things.
00:37:21.280 --> 00:37:29.920
But when we talk about 10 people doing an exercise at one time, like even the notion that you gave of three this way, three this way, three this way, that's an easily controlled cue.
00:37:30.159 --> 00:37:36.639
Versus, hey, you know, you have people doing different things and you're not, there's no way you can watch all of that as a coach.
00:37:36.800 --> 00:37:44.480
So that you like prescribing that as in just breaking it up the three, the three, or four, four, whatever it is, and allowing them to do that on their own.
00:37:44.639 --> 00:37:44.960
Yes.
00:37:45.119 --> 00:37:49.440
So even going into like the green zone, red zone for different athletes.
00:37:49.519 --> 00:38:05.679
If I have an athlete, for example, who's running 20,000 yards over the course of the practice week, who's getting, in my opinion, adequate high speed exposures, I'm gonna lean in on more green zone work where variability becomes immensely important, strength that length becomes immensely important.
00:38:05.840 --> 00:38:10.480
But I have to be very mindful with the volume in which I do it, because I don't want to fatigue the athlete, right?
00:38:10.639 --> 00:38:15.440
So that's why just doing one set of three in every position is fairly simplistic.
00:38:15.519 --> 00:38:18.719
It's repeatable and it's something that's gonna be a net positive for that athlete.
00:38:18.880 --> 00:38:33.280
Whereas if I'm dealing with somebody who doesn't get the same amount of workload, if who's who's not getting those high speed meters, obviously sprinting and plow metrics are going to be like the king in this scenario, but I'm probably gonna incorporate less variability and more output-based measures.
00:38:33.679 --> 00:38:47.360
When we were getting into that concept of quasi-isometrics, which you said was a pretty loose term, and you were not you were not kidding uh with how it can just be so different based off of just a slight contextual nuance of them just having a little bit of yield.
00:38:47.440 --> 00:38:48.400
Now it's not that.
00:38:48.639 --> 00:38:50.239
You're very outspoken on that.
00:38:50.480 --> 00:38:56.559
Where does that sit on this, I guess, this the swing of incorporating that?
00:38:56.800 --> 00:39:07.119
Because everything in sport is get away from the ground, accelerate, move fast, where it's almost like you were thinking about no interacting with the ground, hitting the brakes, being more intentional with movement.
00:39:07.280 --> 00:39:11.920
Is that more of you just trying to find those gaps of they are doing it on the field?
00:39:12.000 --> 00:39:14.719
So I'm trying to give them the opposite, that red versus green still.
00:39:14.960 --> 00:39:16.159
Is that where that mindset comes from?
00:39:16.320 --> 00:39:16.880
Yes, exactly.
00:39:17.039 --> 00:39:17.280
All right.
00:39:17.360 --> 00:39:19.760
So next thing we're gonna get into is our quasi-isometrics.
00:39:19.840 --> 00:39:23.519
Now, quasi-isos by definition is fairly vague.
00:39:23.760 --> 00:39:27.840
The main point of a quasi-iso, though, is to bias breaking force.
00:39:28.000 --> 00:39:44.000
So whether it's with a barbell, a dumbbell, or even body weight, similar to what we're about to get into, the point is for you to brace isometrically and be as rigid as possible upon that drop catch, whether it's a barbell or the ground.
00:39:44.159 --> 00:39:50.400
So, first variations that we're gonna get into, very similar to what we've been talking about, is biasing the hamstring complex.
00:39:50.559 --> 00:40:00.639
So, across all these different variations, and it is fairly easy to progress, I'm trying to hit the ground as stiff and as rigid and as statuesque as I possibly can.
00:40:00.880 --> 00:40:04.639
So I get maximal velocity contraction of the hamstring complex.
00:40:04.800 --> 00:40:04.960
Okay.
00:40:05.039 --> 00:40:09.920
So, first one we'll get into of this progression is a simple bilateral drop catch.
00:40:10.159 --> 00:40:15.760
So hips up, starting at 90 degrees roughly, you can have your hands up or hands down, doesn't really matter.
00:40:15.920 --> 00:40:22.639
But I'm trying to get my heels out as fast as I possibly can, and again, brace isometrically and land as rigid as possible.
00:40:22.960 --> 00:40:26.880
And just when you hit the brakes, maintaining that posterior pelvic tilt, kind of where you're at.
00:40:27.039 --> 00:40:27.280
Correct.
00:40:27.519 --> 00:40:28.719
Rigid posterior tide.
00:40:28.880 --> 00:40:29.199
Yep.
00:40:29.440 --> 00:40:31.519
So that's the thing about the quasi-iso.
00:40:31.679 --> 00:40:37.360
If I were to do this exercise and yield even slightly, it's no longer a quasi-iso.
00:40:37.519 --> 00:40:38.320
I see what you're saying, right?
00:40:38.400 --> 00:40:41.920
So it's kind of the similar components of like a power clean versus a squat clean.
00:40:42.239 --> 00:40:43.599
Do you yield, do you not yield?
00:40:43.760 --> 00:40:44.079
Right?
00:40:44.320 --> 00:40:46.960
So bilateral, slam on the brakes.
00:40:47.039 --> 00:40:47.360
Yep.
00:40:47.519 --> 00:40:49.360
Land as rigid as possible.
00:40:50.320 --> 00:40:52.320
You can progress to unilateral.
00:40:52.400 --> 00:40:53.360
So one leg up.
00:40:54.320 --> 00:40:55.519
Oh yeah.
00:40:55.679 --> 00:41:00.000
And now not only do you get the braking forces, but you get the anti-rotational component to the pelvis.
00:41:00.320 --> 00:41:00.559
Correct.
00:41:00.639 --> 00:41:01.679
Yeah, correct.
00:41:03.519 --> 00:41:03.840
Okay.
00:41:04.320 --> 00:41:09.519
And then the last variation is going to be a cycle where you can attack the ground a little bit violently.
00:41:09.599 --> 00:41:14.719
So I'm just the final progression for the quasi-isometric for a hamstring is going to be our cycle.
00:41:14.880 --> 00:41:19.599
So you're going to have one leg start and we're going to be landing on the opposite.
00:41:19.920 --> 00:41:22.559
So we're going to load up through the hip.
00:41:22.719 --> 00:41:28.320
I'm pushing through the heel to get as much lift as I can, cycling, and then I'm bracing isometrically.
00:41:28.639 --> 00:41:32.159
So the point of this is again to land as hard as you possibly can.
00:41:33.360 --> 00:41:34.239
Oh, I see what you're saying.
00:41:34.480 --> 00:41:34.960
Holding the position.
00:41:35.119 --> 00:41:36.639
At the same braking force.
00:41:43.039 --> 00:41:46.079
And you're coaching them, hit that box as hard as you can.
00:41:46.320 --> 00:41:47.679
Nothing moves once you strike it.
00:41:48.000 --> 00:41:48.320
Correct.
00:41:48.559 --> 00:41:48.880
Correct.
00:41:49.199 --> 00:41:50.559
Try to put a hole through the box.
00:41:50.719 --> 00:41:51.039
Okay.
00:41:54.880 --> 00:42:03.519
Do you look at this more of as an approach to like a rehab setting or more of like a preparatory, like I don't want to have to address rehab.
00:42:03.599 --> 00:42:04.880
This is how we prepare?
00:42:05.199 --> 00:42:05.599
Both.
00:42:05.840 --> 00:42:06.079
Okay.
00:42:06.320 --> 00:42:06.559
Both.
00:42:06.719 --> 00:42:16.159
I think from a physical preparation standpoint, as you get closer to a preseason or end season, you need to get the hamstring complex used to high velocity contractions.
00:42:16.320 --> 00:42:22.960
And ultimately, I look at sprinting, especially that stance leg, that first touchdown, as an isometric action.
00:42:23.119 --> 00:42:27.920
You need to be able to brace isometrically and attenuate all that braking force.
00:42:28.079 --> 00:42:29.599
So this is a good bridge for that.
00:42:29.760 --> 00:42:38.960
And even from a return-to-play standpoint, isometrics and quasi-isometrics hold immense value in bridging high velocity speed and work capacity.
00:42:39.199 --> 00:42:43.039
How do you start integrating that sort of concept with athletes?
00:42:43.119 --> 00:42:49.599
Because hitting the brakes at the last second, holding those stiff positions, that long posterior bridge, that may be something they've never done.
00:42:49.760 --> 00:42:54.159
So how like, how do you use that work of starting to integrate those sort of movements?
00:42:54.400 --> 00:42:57.440
Yeah, ultimately it comes down to explaining the why.
00:42:57.599 --> 00:43:05.440
So if you tell an athlete, like, listen, we're going to do quasi-isos, this is what they are, this is why we're incorporating it, like it's not going to feel good.
00:43:05.519 --> 00:43:06.239
I'm not going to lie.
00:43:06.400 --> 00:43:11.039
Like you're going to feel some type of way after doing a ton of break bias work.
00:43:11.360 --> 00:43:19.920
But if you look at it through the lens of health and you explain, like, listen, you're from a workload standpoint, the starter is here and you're here.
00:43:20.159 --> 00:43:35.599
I need to get you within the same ballpark of A cell, D cells of similar braking forces, so that if you're called upon to have a similar experience or similar sporting demands, you are going to be able to handle all of that from a workload standpoint and from a stimulus standpoint.
00:43:35.760 --> 00:43:43.360
And it's going to pay huge dividends on like improving their impulse, their breaking bias, and all those things like that that are going to have a net positive on performance.
00:43:43.599 --> 00:43:59.280
Regarding your progressions with that, do you always like to start with those more points of contact on the ground before you get them up to their feet, where there are more variables that that they're interacting with this environment, there's more things that are changing versus being on the ground that's way more rigid?
00:43:59.519 --> 00:43:59.679
Yeah.
00:44:00.159 --> 00:44:06.639
When it comes to quasi-isos, because again, it is a very loose term, like hanklings are quasi-isos, sprinting to a certain extent is quasi-isos.
00:44:06.800 --> 00:44:08.800
All plyos for the most part are quasi-isos.
00:44:09.119 --> 00:44:11.440
Um, it can be fairly skillful.
00:44:11.679 --> 00:44:14.480
So through that lens, I like to start local.
00:44:14.639 --> 00:44:20.960
So going into some of like the hamstring variations of the quasi-isos and then scaling that upwards to more global stimulus.
00:44:21.039 --> 00:44:30.400
So similar to like the Archaleto jumps or the Russian lunges, if you will, um, that are gonna be more global, more skillful, but ultimately are gonna have way more breaking force.
00:44:30.719 --> 00:44:37.440
After that breaking force, do you look that now as a getting a return to play?
00:44:37.599 --> 00:44:40.559
Is this more of like a I'm preparing for the field?
00:44:40.719 --> 00:44:41.679
Now we sprint.
00:44:41.760 --> 00:44:45.760
Like, where does this fit in that in that programming spectrum from you as a coach?
00:44:45.920 --> 00:44:46.960
Yeah, that's a great question.
00:44:47.039 --> 00:44:57.360
So I think in the context of the off-season from a preparation standpoint, I think quasi-ISOs, for the most part, could have some kind of capacity throughout the off-season program.
00:44:57.519 --> 00:44:59.760
So scaling from local to global, certainly.
00:44:59.840 --> 00:45:04.880
So that's your plymetric variations, your sprinting, your Olympic lifts if you're an Olympic lifting person.
00:45:05.039 --> 00:45:10.079
But in season, you have to be a little bit more precise and a little bit more fluid and how you're incorporating that.
00:45:10.239 --> 00:45:18.320
So if you have somebody who simply from a workload standpoint isn't where the starter is, then you can use that to more or less close the gap.
00:45:18.480 --> 00:45:37.519
But even from a return-to-play standpoint, I think quasi-isometrics are immensely helpful in bridging that gap between overall magnitude of force, cleaning up asymmetries, getting them back from a strength standpoint, uh, to then being able to attenuate high forces and ultimately handle those breaking forces so they can return to sport.
00:45:37.840 --> 00:45:45.679
When you sent me your original thing of what we were going to do, I think there was like sprinting and you had like uh dribbling and some other like sprint things.
00:45:45.840 --> 00:45:48.800
And I think you got here like, okay, we don't have a ton of space for that.
00:45:49.119 --> 00:45:50.639
It's a little chilly outside.
00:45:50.800 --> 00:46:02.639
And um, but it still feels like everything we did was built around this concept of sprinting to be to be healthier, to be more efficient, to have more quality of movement out of sprint mechanics.
00:46:02.719 --> 00:46:05.199
Is is that is that was that the goal of that?
00:46:05.440 --> 00:46:06.639
Yeah, that's that's the idea.
00:46:06.800 --> 00:46:13.360
I think in terms of like reverse engineering, if you will, everything I do biases sporting demands and and sprinting.
00:46:13.440 --> 00:46:20.079
Because ultimately, in terms of the stimulus that we can impose as performance coaches, sprinting is king, plows are king.
00:46:20.159 --> 00:46:21.679
I don't think that's up for debate.
00:46:21.920 --> 00:46:43.440
So, in the context of being in British Columbia where the conditions aren't perfect all the time, like you have to be able to engineer an offseason and engineer ultimately a system in which you can fluidly incorporate high breaking forces to even from a skill standpoint and a stimulus standpoint, to streamline them into sprinting, into ply metrics.
00:46:43.599 --> 00:46:45.920
Because in my opinion, that should be incorporated year-round.
00:46:46.079 --> 00:46:49.920
Those are quasi-isometrics by saying the hamstring complex.
00:46:50.159 --> 00:46:53.360
Now, that's more or less through like a local lens.
00:46:53.519 --> 00:46:56.960
Like, let's focus our attention on simply the hamstring complex.
00:46:57.119 --> 00:47:02.400
At some point in the preparation journey or the return to play journey, you want to think a little bit more globally.
00:47:02.559 --> 00:47:03.679
How do we integrate systems?
00:47:03.760 --> 00:47:05.280
How do we do variable loading with that?
00:47:05.519 --> 00:47:12.800
So I like to progress from local to global with quasi-isometrics in the form of basically planetrics.
00:47:12.960 --> 00:47:18.800
So, one of my favorite variations is an ankle, hip, knee dominant version, which is the archaletta jumps.
00:47:19.039 --> 00:47:30.079
So, very similar to what I was alluding to with the hamstring complex ones, is we're gonna jump, but we're biasing landing, we're biasing whether or not we can attenuate those braking forces.
00:47:30.159 --> 00:47:40.960
And ultimately, the athlete or the coach, whoever's doing the exercise, has the onus of progression because the higher you jump, the more demand is gonna be placed on that individual to attenuate those braking forces.
00:47:41.440 --> 00:47:52.239
So an archaletta jump, really simply put, is starting in more or less like that quarter squat position, we're gonna do three leaps to a maximum jump and then land in a split stance.
00:47:52.320 --> 00:47:52.480
Okay.
00:47:52.639 --> 00:47:58.960
Now, when we land in a split stance, similar to what I was talking about before, if we land rigid, that's a quasi-iso.
00:47:59.440 --> 00:48:02.480
If you yield at all, it is no longer a quasi-iso.
00:48:03.360 --> 00:48:04.400
Tense wides bag.
00:48:04.639 --> 00:48:04.960
Tracking.
00:48:05.280 --> 00:48:07.440
So archaletta, really simple.
00:48:07.760 --> 00:48:11.360
One, two, three, land firm.
00:48:12.000 --> 00:48:14.000
Even that like sounded a little soft.
00:48:14.079 --> 00:48:16.400
Yeah, I'd probably cue a harder lander.
00:48:16.719 --> 00:48:17.360
Snappy.
00:48:17.599 --> 00:48:22.000
Snappy, loud, as much breaking force as we can handle.
00:48:23.599 --> 00:48:24.880
I see what you're saying.
00:48:31.360 --> 00:48:38.239
And do you like that forward sort of upper body posture as you're kind of getting down into that split squat?
00:48:38.320 --> 00:48:39.519
That's what you're kind of looking for there.
00:48:39.679 --> 00:48:42.880
I'm looking for more or less like your standard A cell, D cell position.
00:48:43.119 --> 00:48:43.199
Okay.
00:48:43.440 --> 00:48:45.360
So center of mass over the foot.
00:48:45.519 --> 00:48:45.840
Yep.
00:48:46.159 --> 00:48:49.199
But there's that anti-rotation component to it too.
00:48:49.440 --> 00:48:51.360
Can you handle that braking force?
00:48:51.519 --> 00:48:58.639
When I land firm, I might be able to yield through the lower body, but perhaps I get pulled down, perhaps I rotate.
00:48:58.880 --> 00:49:00.800
You want everything stopping at the brakes.
00:49:01.119 --> 00:49:07.199
So from a coaching eye standpoint, you're looking at all those components, which in and of itself is a part of that return to play journey.
00:49:07.360 --> 00:49:10.000
It's almost like now you're using every movement as an assessment.
00:49:10.079 --> 00:49:11.920
Like these are things that you're assessing to watch.
00:49:12.079 --> 00:49:14.960
Are you looking equal weight both feet when you snap down to the ground?
00:49:15.119 --> 00:49:15.440
Yes.
00:49:15.599 --> 00:49:15.920
Okay.
00:49:16.159 --> 00:49:16.639
Yeah.
00:49:16.880 --> 00:49:18.239
So that's one version.
00:49:18.480 --> 00:49:21.840
Another version is a very simple drop catch.
00:49:21.920 --> 00:49:24.880
You can load this one with a barbell, kettlebell, dumbbell.
00:49:24.960 --> 00:49:26.320
You can get very, very creative with it.
00:49:26.639 --> 00:49:36.159
But starting from the top position, if I want to bias more single leg, top, pull down, deeper hip and knee flexion.
00:49:36.239 --> 00:49:36.480
Yep.
00:49:36.880 --> 00:49:38.000
High on the braking.
00:49:38.639 --> 00:49:40.719
Up slamming the brakes.
00:49:40.800 --> 00:49:41.280
Yep.
00:49:44.800 --> 00:49:50.000
So this is so would you look at this as this is definitely a high on the performance side.
00:49:50.079 --> 00:49:51.920
So for me, I like I look at it like a curve.
00:49:52.000 --> 00:49:54.800
Like I have like a compliance side and I have like a performance side.
00:49:55.039 --> 00:49:55.119
Yeah.
00:49:55.280 --> 00:49:57.280
Compliance is more of that squishy area.
00:49:57.440 --> 00:49:59.119
Like you said, it wouldn't quite classify.
00:49:59.440 --> 00:50:00.480
But there's still value.
00:50:00.719 --> 00:50:01.679
But this is sport.
00:50:01.760 --> 00:50:03.360
It is slamming on the brakes and the lack of the side.
00:50:03.599 --> 00:50:07.119
This is yeah, this is on the performance adaptation side of things.
00:50:07.280 --> 00:50:13.519
So you do too much of this, you're risking jeopardizing the athlete's readiness, high fatigue.
00:50:13.679 --> 00:50:17.280
Obviously, even locally, there's gonna be some soreness, like the first time you do this.
00:50:17.519 --> 00:50:17.760
For sure.
00:50:17.920 --> 00:50:20.079
What rep range are you looking with something like this?
00:50:20.239 --> 00:50:21.760
I I never go more than five.
00:50:21.920 --> 00:50:22.159
Okay.
00:50:22.400 --> 00:50:23.280
Never go more than five.
00:50:23.519 --> 00:50:30.960
I feel like it would help, though, even an athlete connect the dots to get to compliance by being snappy, because now both feet are hitting the ground at the same time.
00:50:31.039 --> 00:50:34.880
So you don't have to worry about that d-dung, it's snapping down into it.
00:50:34.960 --> 00:50:37.760
And also like that meeting the ground, that interaction.
00:50:37.840 --> 00:50:42.480
If you can meet it with intent and violence, you could probably redirect away from it violently as well.
00:50:42.639 --> 00:50:50.239
And that being said, too, like even with all these variations, there's gonna be points where you're kind of in between compliance and performance.
00:50:50.400 --> 00:51:07.760
So, like the Russian lunge is a great example where you're combining oscillations or oscillatories, which in and of itself is compliant, it's high yield, it's gonna be a net positive on the system with then a high braking activity when you're attenuating in that split stance.
00:51:07.920 --> 00:51:10.719
So, Russian lunge, very similar to what I was alluding to.
00:51:10.880 --> 00:51:19.679
We can go oscillations to then jump and land hard, or we can do a split stance leap, right?
00:51:20.000 --> 00:51:20.800
All the same.
00:51:20.880 --> 00:51:24.800
But now that's kind of like that in-between of compliance and performance.
00:51:25.119 --> 00:51:33.519
So if you're in that like mid to late stage in return to play, yeah, or even from like an off-season preparation, that could act as like a good in-between.
00:51:33.840 --> 00:51:39.840
For one, anytime we can reference anything Adam Archelletta did with training, yeah, positive.
00:51:40.000 --> 00:51:41.360
Like, I can't that.
00:51:41.440 --> 00:51:49.039
I mean, when I think about coaching and why I got into coaching, it was all of those old training montage videos of being like, that's how athletes train.
00:51:49.199 --> 00:51:54.480
And we got away from that a little bit, but uh it's good to see hear that name be referenced for sure.
00:51:54.800 --> 00:51:55.840
Absolutely, absolutely.
00:51:56.400 --> 00:52:04.400
Like at the end of the day, if you're dealing with professional athletes, you're ultimately dealing with high responders to stimulus, good and bad.
00:52:04.559 --> 00:52:05.440
100%, right?
00:52:05.599 --> 00:52:16.079
You've you I'm sure at some point every coach has worked with an elite-level athlete where you incorporate an exercise and it looks like you're implementing something that's like making them physically like sick.
00:52:16.239 --> 00:52:18.559
They're like cringing, they don't vibe with it at all.
00:52:18.719 --> 00:52:26.719
And there's some particular interventions from an exercise selection standpoint that it just clicks like square peg, right uh square hole, right?
00:52:27.039 --> 00:52:32.480
So I think it's about like finding that balance and obviously incorporating things in different variations that work.
00:52:32.719 --> 00:52:35.280
Well, I like the rapid breaking because it gets them to stop.
00:52:35.360 --> 00:52:39.760
Yeah, most many of the good athletes I've worked at, they're good momentum shifters.
00:52:39.840 --> 00:52:47.039
Like they are fluid, they can get through things, they know how to use their body to organize around a problem, versus making them stop.
00:52:47.119 --> 00:52:49.840
It makes them almost be aware, like an isometric.
00:52:50.079 --> 00:52:52.480
Stop, be aware, stop, be aware.
00:52:52.559 --> 00:52:55.360
And it's almost I can I think it's a great teaching tool as well.
00:52:55.760 --> 00:52:59.920
The strength and conditioning community itself is very weight room biased.
00:53:00.000 --> 00:53:02.960
And I think we lean on that because that's our specialty.
00:53:03.119 --> 00:53:08.880
We have ownership there, we feel we have value there, and it seems like it obviously has an importance to you.
00:53:09.039 --> 00:53:12.159
You lift, you train, and you have guys that lift heavy and lift training, girls.
00:53:12.320 --> 00:53:19.840
And then now it's like, but you see the priority of more of that sort of athletic-based movement.
00:53:20.000 --> 00:53:21.280
Is that how it's always been?
00:53:21.440 --> 00:53:24.960
Was there like a learning point or something where you kind of like have like an aha moment?
00:53:25.119 --> 00:53:27.199
You're like, maybe I'm missing something here.
00:53:27.519 --> 00:53:38.159
Yeah, I think for me, I had a huge paradigm shift and trying to be very rigid in my systems and doing top-ups with athletes or trying to chase outputs with athletes.
00:53:38.239 --> 00:53:45.519
And I simply, as I elevated to the pros, I wasn't getting that from an athlete buying standpoint, certainly an effort-level standpoint.
00:53:45.679 --> 00:53:49.840
And I realized that I'd be able to get those in the context of practice.
00:53:50.159 --> 00:54:03.280
So that's why I try to shift almost to like a sport consultant and work very closely with the skill coaches in basketball and the position coaches in football to modify practice in certain ways so I can get the stimulus that I want.
00:54:03.440 --> 00:54:14.079
So, for example, if I'm talking about homeostasis across the roster and I want all of my receivers, returners, for example, to get X amount of high-speed meters, I'm not doing that.
00:54:14.239 --> 00:54:14.480
Yeah.
00:54:14.639 --> 00:54:19.280
I'm gonna help facilitate with the skill coaches and sport coaches to get that.
00:54:19.360 --> 00:54:20.719
And I'm just gonna monitor it.
00:54:20.960 --> 00:54:22.400
How do they respond when you do that?
00:54:22.559 --> 00:54:35.760
Because I know obviously sports science is a growing space, but most, many uh American sports teams, they wear GPS and they are tracking all this, but those sports science people have no say in practice.
00:54:35.920 --> 00:54:39.519
Those coaches are gonna do whatever, whatever they want, not all of them, but some of them.
00:54:39.679 --> 00:54:41.840
How has that relationship been with your coaches?
00:54:42.239 --> 00:54:47.360
Them being open to that or or willing to kind of listen, I guess, for a lack of a better word.
00:54:47.599 --> 00:54:49.119
Yeah, maybe, maybe I'm lucky.
00:54:49.199 --> 00:54:51.679
I've had an amazing experience in both in both teams.
00:54:51.760 --> 00:54:53.119
So in football and in basketball.
00:54:53.280 --> 00:54:58.079
So to give you an example for basketball, we have to do top-ups throughout the course of the week.
00:54:58.239 --> 00:55:01.840
So if somebody's workload is down, I might need perturbations.
00:55:01.920 --> 00:55:05.280
I mean, might need partner combatives, planetrics, whatever the case may be.
00:55:05.360 --> 00:55:08.480
And I will utilize my relationships with the coaches to do that.
00:55:08.639 --> 00:55:10.000
I'm not gonna be facilitating it.
00:55:10.079 --> 00:55:12.719
I'm gonna more or less streamline that with the skill coach.
00:55:12.800 --> 00:55:17.840
Like, hey, he needs to get more perturbations in, he needs to get more fitness in, maybe some combatives.
00:55:17.920 --> 00:55:21.840
Here's how I think we should do it in the context of your individuals or in practice.
00:55:22.079 --> 00:55:27.679
And it's very funny to see how in line their perspectives are with the information that I have.
00:55:27.840 --> 00:55:33.199
So oftentimes when I'm talking to a position coach, at least the ones that I'm working with, they they already kind of know what I'm talking about.
00:55:33.280 --> 00:55:34.320
Like, oh yeah, I noticed that.
00:55:34.400 --> 00:55:35.599
Like, I think he does need more of this.
00:55:35.760 --> 00:55:36.960
I'm like, no shit.
00:55:37.119 --> 00:55:37.360
Cool.
00:55:37.760 --> 00:55:39.920
Here's what I'm seeing, and you're just kind of validating it.
00:55:40.000 --> 00:55:41.039
It's it's funny how it works.
00:55:41.199 --> 00:55:50.159
So I think having that relationship is super important and ultimately just being able to articulate what I'm seeing and how we can actually go about doing it so that we're not wasting people's time and effort.
00:55:50.400 --> 00:55:52.239
Do the players see that as value?
00:55:52.320 --> 00:55:57.280
Because now it's feel it feels like it's more intentional from from an outsider.
00:55:57.360 --> 00:56:00.960
When I hear that, I'm like, wow, practice doesn't seem like we're just doing things.
00:56:01.039 --> 00:56:08.400
It seems very intentional with these physiological demands that we're trying to impose, the inputs that we're giving to hopefully have that output that we're looking for.
00:56:08.559 --> 00:56:11.280
Yeah, I think having a united front is very important.
00:56:11.360 --> 00:56:15.519
I think obviously me working very closely with the positional coaches is very important.
00:56:15.679 --> 00:56:18.960
But I think, again, it just comes down to education and explaining the why.
00:56:19.039 --> 00:56:25.760
Like in terms of top-ups and things like that, I mean sitting down with a player and saying, like, hey, we're gonna do X, Y, and Z.
00:56:25.840 --> 00:56:32.320
And it's not because you suck at basketball, it's because if your workload went down and I need to get you to here.
00:56:32.639 --> 00:56:35.840
So if we incorporate X, Y, and Z, you're gonna get to that mark.
00:56:35.920 --> 00:56:38.960
And I won't have any concerns from a health and safety standpoint.
00:56:39.119 --> 00:56:39.760
Does that make sense?
00:56:39.840 --> 00:56:40.000
Yeah.
00:56:40.159 --> 00:56:41.760
And they go, Yeah, that's no problem.
00:56:41.840 --> 00:56:44.559
I most basketball players don't have any problem putting in extra work.
00:56:44.639 --> 00:56:47.119
It just has to be within the context of practice.
00:56:47.440 --> 00:56:50.320
When you think about the space, I know you do coaching mentorship.
00:56:50.400 --> 00:56:53.360
You didn't want me to bring that up, but you do for coaches that are interested.
00:56:53.519 --> 00:57:10.000
Um, where's I think a place in this spectrum that you think coaches can improve on, or maybe we're missing that we haven't like fully adapted to, as you would say, like leaning into that sprint space, leaning into that athletic space that not being so just rigid and playing all of our.
00:57:10.239 --> 00:57:13.760
It's all I talk about coaches is you can't play all your games in home stadium.
00:57:13.920 --> 00:57:14.719
You can't be in the gym.
00:57:14.800 --> 00:57:16.000
You got to go visit sometimes.
00:57:16.079 --> 00:57:18.400
You had to go visit the field, you gotta go visit the court.
00:57:18.559 --> 00:57:23.840
Um, so where does what do where do you think that miss is with some coaches or things they can improve on?
00:57:24.079 --> 00:57:26.800
I would just say just you you don't need to play a safe.
00:57:26.880 --> 00:57:29.920
Like I think there's so much value in exploring.
00:57:30.000 --> 00:57:33.519
I think there's so much value in, and frankly, just like kind of fucking up.
00:57:33.599 --> 00:57:35.199
Like, have don't be afraid of failing.
00:57:35.360 --> 00:57:39.199
Don't be afraid of to a certain extent having some errors here and there because that's how you learn.
00:57:39.519 --> 00:57:54.880
So I think like the whole reason why I started doing more or less one-on-one mentorships is to provide kind of a safe space for people to do all these trial and errors and learn these varying concepts and apply them in a safe manner so that you're not obviously jeopardizing the health and safety of an athlete.
00:57:54.960 --> 00:57:55.199
Absolutely.
00:57:55.360 --> 00:57:56.880
But you're still learning along the way.
00:57:57.199 --> 00:58:04.960
Do you encourage those coaches to do the things themselves so they have like some sort of internal reference before they have external of their athletes doing them?
00:58:05.119 --> 00:58:05.440
Absolutely.
00:58:05.519 --> 00:58:07.920
Like I think that's your that's your main value as a coach.
00:58:08.079 --> 00:58:12.079
Like, regardless of what sport you're in, your athletes don't care about how smart you are.
00:58:12.239 --> 00:58:14.400
I think how you communicate is very important.
00:58:14.719 --> 00:58:29.360
But for the most part, once they see you are a competent mover and you are very well versed in speed, plow metrics, and all the things that you're preaching and trying to coach and trying to get these athletes to improve upon, it's only gonna benefit those athletes from a buyance standpoint.
00:58:29.599 --> 00:58:38.159
I find that when I'm if I even spend a little bit of time, I don't have to spend a ton of time doing them because obviously when you demo something, you're only gonna do it on one leg, probably.
00:58:38.239 --> 00:58:39.440
You're not doing both legs.
00:58:39.519 --> 00:58:46.079
And my left hip is really good at demoing things, and that my right hip is not because I spend so much time on that left side.
00:58:46.320 --> 00:58:49.760
But it for me, it's it doesn't take much to maintain that.
00:58:49.920 --> 00:58:52.239
And for me, it's you have to have that as a coach.
00:58:52.320 --> 00:58:56.559
You have to have a little bit of just cold, cold bore.
00:58:56.719 --> 00:59:03.599
Like I can just send this right now and I know I can do it because I think coach the athletes see that and they go, Oh, he can do it.
00:59:03.760 --> 00:59:04.400
He he can do it.
00:59:04.480 --> 00:59:06.400
And I don't think you need to be as good as them.
00:59:06.559 --> 00:59:12.800
And when when I hear coaches say, Well, you should be able to do everything your athletes can say, I instantly go, Well, you haven't worked with special athletes yet.
00:59:13.039 --> 00:59:22.639
Like I cannot do things that some of the athletes I work with do, but I should be able to demonstrate them enough so they can see it, so they can see and understand what I'm saying.
00:59:23.440 --> 00:59:29.039
When you do you encourage those coaches to kind of explore that themselves before they institute that?
00:59:29.119 --> 00:59:31.039
Is that what you're doing with those mentorships?
00:59:31.280 --> 00:59:31.920
Yeah, absolutely.
00:59:32.079 --> 00:59:37.360
I think for me, in terms of how I frame it, it's usually I'll go about having a mentorship with a coach.
00:59:37.519 --> 00:59:48.480
We talk about varying principles, and I I won't have that next appointment maybe two months later, three months later, because I want them to put it into the field, put it into practice, incorporate as much as you can.
00:59:48.559 --> 00:59:51.440
And then when we revisit it, it's like, what obstacles did you face?
00:59:51.519 --> 00:59:52.639
How did you overcome that?
00:59:52.800 --> 00:59:55.199
How are you framing this particular topic?
00:59:55.360 --> 00:59:57.599
And how are you going about exploring that?
00:59:57.840 --> 00:59:59.360
I mean, I I you have no idea.
00:59:59.440 --> 01:00:09.920
I'm not to ask this, but what are what are some of those roadblocks that you've noticed with some of those coaches as they start to try to become a little bit more vibrant or creative or exploring different things that maybe they're not used to?
01:00:10.159 --> 01:00:26.639
Yeah, I think in the context of SNC, I think a lot of people like to frame all of these concepts in health and performance very siloed, where it's like they might be divisive on certain things, or for the most part, they don't know how to integrate all these varying components.
01:00:26.800 --> 01:00:28.239
Like where do Olympic lift stand?
01:00:28.320 --> 01:00:29.519
Where do plymetrics stand?
01:00:29.599 --> 01:00:36.960
How can we integrate these things seamlessly so that we have a true high performance environment where you're not jeopardizing the health and safety of your athletes?
01:00:37.119 --> 01:00:41.679
So I think it's more or less understanding how to go about integrating these systems together.
01:00:41.840 --> 01:00:45.360
I think those are the things that most coaches find the most challenging.
01:00:46.079 --> 01:00:54.320
Bro, coming all the way from British Columbia, Canada to the pretty far away, East Coast Virginia Beach.
01:00:54.480 --> 01:00:57.360
Dude, thank you so much uh for coming here, for sharing.
01:00:57.519 --> 01:01:02.559
I am very thankful that you did most of the demonstrations after legs this morning with you this morning.
01:01:02.719 --> 01:01:03.519
I am very grateful.
01:01:03.599 --> 01:01:04.159
Trust me.
01:01:04.239 --> 01:01:06.320
Um, where can people find more of you, man?
01:01:06.480 --> 01:01:08.639
Well, where at on social media?
01:01:08.960 --> 01:01:10.800
Uh unfortunately, I don't have a website.
01:01:10.880 --> 01:01:13.280
Um, probably Instagram would probably be the best place to go.
01:01:13.440 --> 01:01:14.960
So you can find me at CoachCare.
01:01:15.199 --> 01:01:18.960
Uh, it's probably uh the one-stop shop in terms of contacting me.
01:01:19.360 --> 01:01:20.000
Perfect, man.
01:01:20.239 --> 01:01:21.440
Um that's it.
01:01:21.679 --> 01:01:28.719
Exploring here with Coach Care a lot on hamstrings, foot, ankle health, uh quasi-isometrics.
01:01:28.880 --> 01:01:29.679
I learned a ton.
01:01:29.840 --> 01:01:31.679
Hope you guys really enjoyed that episode.
01:01:32.480 --> 01:01:33.039
Peace.