Exploring Squat Progressions with Bri Brown from the University of Miami

WEBVTT
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Exploring people, exploring our body, the HF Center, inside edge of the foot, crossing you from here, 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 Brie Brown, the director of women's basketball sports performance for the University of Miami.
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She takes me through her squat progressions, how she takes athletes from this full range of motion and walks them down when they can't quite get there yet, and then getting into unilateral patterns, how she progresses that, how she loads the knee, and then she gets into the concepts of confidence, getting overhead, and how chin-ups are the king of strength training for upper body for her with her athletes.
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I think you guys are really gonna enjoy this episode, but let's get into it.
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So your fourth year at Miami.
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Um, I think obviously the athletes that are coming in are probably different um year to year, and now the training ages are different.
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When you have a new athlete that's coming in, where do you start with them?
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Yeah, so it's interesting because obviously over the last couple years, everything's slightly changed with the transfer portal.
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So honestly, the last three out of the four, I've had almost 90% a completely different team.
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Wow.
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So it's actually made me one be a little bit more adaptable, but two, that's why I think having the standardization of what I'm looking for for what I would say like my big bang for my buck exercises is so important.
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So the first and foremost thing that I have them do is go through my squat progression.
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Um, you know, next thing that I would have them do is obviously from an upper body standpoint, we're going through my chin-up progression.
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And then for any type of unilateral or lower body exercise as well, I have a step-up progression that I go through.
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And from there, I have like the standards that I'm looking for across the board.
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And then after I've used that almost as an assessment, then I'm able to kind of delineate and change a little bit from individual to individual what they need.
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When you say using movements as assessments, I I love that because I think we get as coaches, we get like lost in this, like, well, I'm I do this sort of assessment, I do this, and they do it once, twice a year.
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And it's just like, hey, did you really think that athlete that you just met gave you an honest like demonstration of how they move?
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Yeah.
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But if you're looking at it from a daily training standpoint, now that assessment is real.
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Yeah.
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Because it's now it's adapting to them like maybe they weren't comfortable at first.
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Maybe it was just a confidence issue.
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And now you've kind of instilled confidence, whether that's through movement competency, a little bit of strength, and now they're performing these exercises better.
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So that progression happens faster.
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Yeah, well, and two, like this is again, like this is a learned skill.
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So I might be able to ask them once to do it, but they might not one, understand the way that I'm asking them to do it because we're also learning each other.
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Two, is you know, their awareness of what they're doing in a new environment is completely different.
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And then three, like, uh, you know, some of my kids are coming from training three years with somebody else in a different way, in a different tone, in a different cue, right?
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Where I might be using a specific word and they might be used to hearing something completely different and not understanding.
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So I think, like, again, working through the progressions that I use, they're gonna hear similar cueing.
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They're gonna start understanding exactly like the standard and what I'm asking for them.
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But sometimes that takes time as well.
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So that also helps in terms of when I'm looking at what they're doing from a movement standpoint in a progression.
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It's also them learning exactly what I'm looking for so that they can either show me that they're capable.
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And is it a movement or a stability issue?
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Um, that kind of helps me along those lines as well, if that makes sense.
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I don't know if it's the reason you do it, but when I watch like your videos online, I think our great stuff that you share that you're doing with the girls, it's everything looks it's like the same pattern, yeah, but it could be slightly different.
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It's almost like you're giving them a personalized, tailored program, but they're all kind of on a similar program.
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Is that something you've always started with, or is that now with this transfer portal?
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I'm not saying you're trying to keep athletes, but they should feel like it's special to them.
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Yeah, and I and I've had to definitely adjust over the last couple of years because I am getting athletes, you know, only for one season, or I'm getting them two years into their college career, or sometimes still I'm getting freshmen, right?
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And the idea is that you want to think that they're gonna be here for all four years, but they might not be.
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Um, or I might be getting a sophomore that's coming in that's only trained for a year.
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So they're a little experienced, but not experienced enough.
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So again, I think having the training principles and standards that I have helps things keep somewhat uniform across the board because I know what I'm asking them to do, whether that's full range of motion training, deep knee flexion, full extension on chin-up, things like that.
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Um, those are training standards for me.
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And then from there, because I am gonna have athletes, whether they're coming in from the transfer portal, whether freshmen, whether they're grad transfers, they're all gonna be in a different spot.
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So I think it's really naive of me to think that I can start them all on the same, you know, day one.
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That's not realistic.
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And ultimately, that's really not helping the individual player because some players are gonna be further along in their training progression than maybe a new freshman.
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And so again, like it's principles that are starting the initial like standard and expectation, but then it's the methods that I might go about something slightly different, right?
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Whether some of my freshmen are doing a little bit more on the extended eccentrics on their chin-ups, whereas I might have sophomores or juniors that can already do full-range chins.
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Um, so now they might be doing something different in terms of a methodology, but the way we go about it and the standard of training is still similar.
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Um, that way I do know um whether I need to adjust things in season, out of season, depending on the player and where they're at, like if they're playing a lot of minutes, if they're not.
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Um, that really helps me start making a lot of different decisions, but it's easy for me because everything is pretty standardized in terms of what I'm asking for them to do.
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And I feel like it's similar across all movements.
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So the goal would be that it looks like you're going for is full range of motion, which I love.
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Mobility training is strength training, full range of motion, whatever.
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But it that same approach as in if you can't get there, you look at it the same exact way.
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It's a top-down approach.
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It's like, okay, the goal is down here in the basement, but if we can't get there, we're gonna start here and we're just gonna slowly start working our way down.
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Yeah, and everyone, everyone or every player that's here, like that might change depending where they're gonna start.
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If they're gonna really start at the top, or maybe they're already halfway down, and then I'm just filling that gap into the bottom, right?
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Of like where I ideally like for them to be, just based off of KPIs and things that I'm looking at from being around the sport as well.
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Okay, so let's go ahead and get into what I would typically do for my squat progression.
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For any of my athletes that are coming in, this is typically where I start then in the summer, and then from there we just kind of come progress on.
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But what I would typically start with is a freehand cyclist front squat.
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Okay.
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Um, and that's where we're gonna initially start, and then it kind of goes from there.
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So just to demo this real quick, um, as you're taking it up out of the rack, what I typically coach is just the bar should sit right on top of that shoulder shelf.
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Um, and realistically, it's just so that as they're lifting up out of the rack, um, they don't need their hands or anything for this.
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So as they're coming out, thumbs up, arms locked out, okay, feet are gonna be about four to six inches apart.
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Um, and typically when I'm doing a free hand on the cyclist squat, we're using, we're looking to use about a 20-degree um slant board.
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Um so as they're getting their feet prepped, about four to six inches, okay.
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Heels are all the way up on the slant board, eyes and chest are up, right?
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First coaching cue that I'm using though is let's push that knee as far out over the toe as possible, okay?
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And then they're just sitting straight down from there.
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So as they're getting into the bottom, this is allowing the torso to be as erect and upright as possible.
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And then we're really stressing the quads in this deep knee flexion.
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Yeah.
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So as they're coming up, now that's coming straight up.
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It's very quad dominant, and that's typically what I'm looking for to see.
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One, if they can even get into these positions, and then two, working with basketball players, sometimes that's a little bit more of the emphasis just because of the limb length.
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Yep.
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So let's go ahead and have you pop in.
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And you're keeping the the heel, the whole foot is on that block.
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Yes.
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For the cyclist squat, whole heel is on so that you're getting that 20-degree um slant, and that your feet are about like that four or six inches apart.
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Okay.
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Yep.
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So go ahead on top of the shoulder shelf.
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Yep.
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Good.
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And then obviously arms are about shoulder width apart.
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Good.
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Thumbs are up.
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Okay, bring the feet in just slight.
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Yep, a little bit closer.
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Perfect.
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All right.
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So let's just do uh like a four-second lower, and then that way it's just gonna help uh get you into that position a little bit more smooth.
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So first off, go ahead and start pushing your knee out over the toe.
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Good.
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That's about a three, a little bit slower, two, taller chest into the bottom, one, good.
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So now we're really looking for that hamstring to cover the calf.
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Knee is pushed out over the toe, and then you're coming straight up out of that.
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Yeah, just like that.
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Perfect.
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Yep.
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So let's hit one more rep on that one.
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So a four, keep pushing that knee forward, keep the chest, squeeze the shoulder blades together into the bottom.
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Good.
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Keep sitting, keep sitting, keep sitting, good.
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Hold that, squeeze the shoulder blades, yep, and then push up straight up out of the bottom.
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Good.
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It's the weight of the bar, sorry.
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Uh that's probably good for the for the reps.
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Is that okay?
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Yeah, it feels good.
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Okay.
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Um, so then, yeah, go ahead and rack it.
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What is your thought process?
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So obviously, thumbs up.
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Um work a lot with women.
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Um do they have any sort of discomfort by holding that position, or do you feel like it just sits good on the shoulder?
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So I I prefer for their arms to be all the way out in front because for me, that's giving them visual and tactile feedback that as they're in the bottom, if they're not retracting their shoulder blades enough to keep that torso upright, right?
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Then like that's gonna cause, if your arms start falling, that's where the bar's gonna go, right?
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So it's giving a little bit more too of that upper back feedback.
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Although we're mostly focused on obviously that lower body work.
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If you're really gonna Olympic style front squat, which is kind of the end goal and everything, I want them to be able to feel some of that scapular retraction.
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I want some of that upper back uh engaged as they're squatting into deep flexion.
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Because ultimately, too, like I don't want the upper back to be the limiting factor in like what we're doing.
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So that's just giving them right off the bat just some initial feedback.
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Um, that's typically why I don't do like a crossover because they can hold on to the bar.
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Yeah.
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Um what is the reason you go so close with the squat?
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Uh so that's just gonna make uh being a little bit more narrow on the stance, it's just gonna um not hammer the quads, but it's gonna make that a little bit more intense on the quads, right?
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Um, but the wider you go out, you're gonna add a little bit more of the hamstring, a little bit of the glute to um a little bit more of some of like the hip adductors, uh abductors and things like that.
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So if we're really just trying to focus on deep knee flexion and overloading the quads, the more narrow of a stance is a bigger bang for your buck than starting them out like wider than hip leg.
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Agreed, agreed.
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So if that's where you start, what would you look at going next?
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Yeah, so that next progression is I would just go heels elevated on the free hand on the front side.
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So everything's the same, just the balls of my feet are now.
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Yeah.
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So you can kind of do this, and this is where there's a little bit of nuance, right?
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Is you can keep the 20-degree slant board if you want, if that's easier and if that's all you got.
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Um, luckily for me, we're a little bit lucky where we have a 15-degree wedge, we have a 10-degree wedge.
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So from there, I'm using a little bit more of my coaching eye.
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I'm using a little bit more of athlete to athlete and what their capabilities are.
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But yes, if all you got is a 20, I'm just looking for those heels to be on that degree, and then we're looking at the same thing.
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Feet move just slightly now underneath the hips.
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Okay, so still coaching it the exact same way.
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Yes.
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So still retracting the scaps in the top, okay.
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Thumbs are straight, arms are locked out, still initially looking first and foremost at getting that knee pushed out over the toe.
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Yep, so we're pushing, we're sitting straight down, we're sitting, we're sitting, we're sitting, still pulling through the scap, still pushing the knees, and we're coming straight up out of the bottom.
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Good, just like that.
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So then again, push the knee forward as far as you can first, and now you're just sitting straight down, tall torso, and now we're pushing.
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Yep.
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Good, just like that.
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I like that.
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I like that.
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Do you notice?
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Do you feel it notice a difference between athletes that can perform one better or the other?
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Is it more of just like seeing where they're at based off of like their tibia length, femur length as well?
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Yeah, yeah.
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So um a lot of of my longer limbed athletes, regardless, are going to have either they have the instability to be able to get into those positions or they don't have the mobility to get into some of those positions.
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So obviously that's a little bit of the reason why using the slant board helps.
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It creates obviously more like ankle dorsiflexion, right?
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But a lot of the time, too, is that because those longer limbed athletes are so posterior chain dominant, they don't have either like the accessibility or the stability to like overload their quads like that.
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So, like that's why I usually start them up a little bit higher on that 20 degree, and sometimes they stay there.
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I'm not saying that like this is like an easy, like three weeks they're on the 20 degree, three weeks, they're on the 15.
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Like, I have athletes that stay on the 20-degree slant board for three years, and like it's not a knock on them, it's not a knock on me.
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It's just the way that like the population I work with, they're so underdeveloped.
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And like, you're not gonna just change something that's been going the same like that for 18 years in like a three-month period.
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So that takes years of training, years of development.
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And sometimes my athletes don't even get to start on that.
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Sometimes we have to start in top range work first and overload the top range of knee flexion before we can even get to the mid-range and before we can even get to the bottom range.
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This is a very bottom range dominant progression, but there's other progressions that I use that target more of the top range, the mid-range, so that then we start gaining access to the bottom range, if that makes sense.
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Yeah, yeah.
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So then the last progression, as long as they're kind of showing that they have the capabilities to continue to move their heels off the slant board.
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Um, the last one would just be an Olympic style front squat.
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Yep.
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Without the slant board, um, as long as they don't need it, that would be ideal.
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So now we can actually get into the front rack position.
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So I usually say about like thumbs length away.
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Yep.
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I don't think I'm getting there, Brie.
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You got it.
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So again, we've already kind of trained some of the scapular retraction here, but yep, about hip width apart, and then from here, right?
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It's the same idea.
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Push the knee out over the toe, yep, keep pushing the knee, good.
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And then we're sitting, elbows up, perfect, good.
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Knee out over the toe a little bit more, keep pushing, keep sitting, elbows, good, and then big push up out of the bottom.
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Yeah.
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So just like that.
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How many athletes, and like I like what you said earlier because you said the goal isn't to get them to that, it's just if they can get to that, I have something for you.
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Yeah.
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And for me, it's like um, I would say that I standardize and I I have a standardized approach or an idea of some of my big bang for my buck exercises.
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There's a basement level that I want every athlete to be able to do.
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So, and the reason why I say that is because, like for me, if I'm looking at a squat, right, I believe in terms of like my philosophy is like full range of motion training.
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So the knee should be able to fully flex.
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If there's a reason why it can't, that's something for me to try to look at and solve a little bit better, right?
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But if I know that, like, hey, my bottom, my bottom basement is that they should be able to deep squat and get their hamstring to cover their calf, then I know if they can't do that, why?
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And then how am I regressing or progressing them from there?
00:16:41.440 --> 00:16:59.440
Um, and then two, as we get into in season, if I know that they're capable of that, but as we get into season because of the demands of the game, because of fatigue, because of, I mean, maybe they're just honestly having a bad day, maybe because normally we would live before practice, but now we're after practice.
00:16:59.600 --> 00:17:01.039
Um, they're coming out of film.
00:17:01.200 --> 00:17:03.679
There's a lot of different variables that happen in season.
00:17:03.840 --> 00:17:11.359
So if I know from a standard across the board, hey, this is how I want my squat to look across it, they can't do it.
00:17:11.519 --> 00:17:15.599
Okay, there's a route there, there's B route there.
00:17:15.839 --> 00:17:21.359
So it's helping me delineate decisions based off of each individual player a lot easier.
00:17:21.519 --> 00:17:28.960
Um, if I don't really have like a standard, what I'm looking for in a squat, then it's really hard for me to delineate in season.
00:17:29.039 --> 00:17:33.599
Well, it's because they don't want to do it today, or is it because they aren't able to do it today?
00:17:33.759 --> 00:17:36.640
Um, I mean, this just literally happened yesterday.
00:17:36.880 --> 00:17:43.440
One of my, I'd say one of my best trainees on the team, um, deep squats without an issue.
00:17:43.599 --> 00:17:46.480
It has great mobility, has the capacity to do it.
00:17:46.720 --> 00:17:50.079
She came in after practice and was unable to get into the position.
00:17:50.240 --> 00:17:55.440
It's not because she wouldn't want to, it's her body was either creating inhibition, she's fatigued.
00:17:55.680 --> 00:17:57.759
So we had to make adjustments from it.
00:17:58.000 --> 00:18:01.279
And I know that that's one, not a pattern or an inability.
00:18:01.359 --> 00:18:03.839
It's just because of the situation and an environment.
00:18:04.079 --> 00:18:13.119
And for me, like that's what helps delineate and make decisions if you're looking at training sessions to sessions, and it's not just random and chaotic.
00:18:13.279 --> 00:18:17.440
Um, so like again, like if they can't get into those positions, why?
00:18:17.599 --> 00:18:20.160
Um, and like what do we need to do to help them?
00:18:20.319 --> 00:18:29.119
Because ultimately every human has like the same, I don't want to say the same capacities, but they should have the same abilities and the way that the human body like moves and works.
00:18:29.519 --> 00:18:32.720
But if they can't get into those positions, there should be a reason.
00:18:32.880 --> 00:18:36.720
Um, and can I help with training to be able to make them a little bit better into it?
00:18:36.880 --> 00:18:37.200
Yep.
00:18:37.440 --> 00:18:44.400
Um, so I think that's just the way that I look at it in terms of that's standardized, and then that helps me make decisions after that.
00:18:44.640 --> 00:18:44.960
Okay.
00:18:45.279 --> 00:18:47.440
As a purist of strength and conditioning.
00:18:47.519 --> 00:18:50.480
Like I hear words and I'm like, ah yeah, whatever.
00:18:50.559 --> 00:18:55.440
And unilateral training is kind of one of those buzzwords, unilateral, bilateral, whatever it is.
00:18:55.599 --> 00:19:01.519
But when you were talking about unilateral, it is a a single limb that's supporting up through.
00:19:01.599 --> 00:19:06.400
This is not a split stance, it's not a staggered stance, it is a one-legged stance.
00:19:06.480 --> 00:19:08.319
What is your reason with the priority of that?
00:19:08.559 --> 00:19:21.200
Yeah, so I think just being around this um this training environment and these athletes and this environment in particular, is that basketball players, especially long-limbed individuals, right?
00:19:21.359 --> 00:19:29.759
And there's a ratio that you can look up and use that if you're looking at your tibia and fibula, um, that will kind of determine whether you're long-limbed.
00:19:29.839 --> 00:19:37.440
But I'd say 85% of the population, even in women's basketball, like they do, they would be categorized in that long-limb.
00:19:37.759 --> 00:19:41.839
So because of this, and again, like I kind of stole a lot of this from Tom Shepherd.
00:19:42.000 --> 00:19:50.160
Um, he really kind of made me look at it this way is that a lot of long-limbed athletes are going to be mostly posterior chain dominant.
00:19:50.319 --> 00:19:52.079
And I've seen that just firsthand.
00:19:52.319 --> 00:19:56.240
So when he was talking about this, this all made a lot of sense and it really clicked with me too.
00:19:56.319 --> 00:20:04.960
And this is where I've also kind of shifted a little bit of how I, you know, if I really want my girls to get after it in some regard, I know where some of their strengths are gonna be.
00:20:05.119 --> 00:20:16.079
And I also know that if I'm looking from a development standpoint, which is really important to me, it's also an area where I know, okay, if we're looking for development for lower body, that's gonna be a lot of the anterior chain work.
00:20:16.319 --> 00:20:28.240
So when we're looking at single leg, right, long-limbed individuals, they need a lot more unilateral work because you're gonna see more asymmetry, or you typically would, or you're gonna see bigger discrepancies in their asymmetry.
00:20:28.400 --> 00:20:31.359
Not saying you can't use any bilateral stuff, that's not true, right?
00:20:31.440 --> 00:20:34.480
You probably need a little bit of both of everything, depending on how you feel.
00:20:34.720 --> 00:20:39.839
But in particular, long leg, long-limbed athletes need single leg work.
00:20:39.920 --> 00:20:45.279
They need unilateral work because they are a little bit more at risk for some of that.
00:20:45.519 --> 00:20:55.599
So for me, if I'm looking at, hey, like what's gonna really help a freshman or a grad transfer because of their body type, well, a lot of unilateral work is gonna be helpful.
00:20:55.759 --> 00:21:08.079
Not saying that they can't front squat, that they can't do bilateral work, but that's just how I see as, hey, that's gonna be an area of attack that I need for really looking at getting them strong, if we're really looking at making them resilient.
00:21:08.240 --> 00:21:12.720
That's kind of how I see the necessity of using like single leg work.
00:21:12.960 --> 00:21:21.680
Okay, so my single leg squat is what I'm deeming as my king or queen exercise for unilateral progression for my athletes.
00:21:21.839 --> 00:21:22.000
Okay.
00:21:22.240 --> 00:21:31.599
And this is what I was talking about earlier, where this is where I can use a little bit more of the top and the mid-range to eventually get into a bottom range.
00:21:31.680 --> 00:21:41.440
And obviously, the single leg squat would be a bottom range exercise as well, but the step-up progression to it would mostly hit on that top and mid range.
00:21:41.759 --> 00:21:42.079
Makes sense.
00:21:42.319 --> 00:21:45.279
So, just to demo that real quick and what I'm looking for.
00:21:45.519 --> 00:21:48.240
So I work with a lot of tall basketball athletes, okay.
00:21:48.319 --> 00:21:50.480
So that's why I usually have them up on a box.
00:21:50.720 --> 00:21:58.720
But it would be the same idea tall chest, okay, knee out over the toe, getting into that bottom range, and then obviously pushing up out of that, okay.
00:21:58.799 --> 00:22:13.759
I think that shows a like a Lot of competency in your body weight to strength ratio, and obviously shows a lot of that unilateral strength that we're also typically looking for in taller athletes because they usually have a little bit more asymmetry if they're long-limbed.
00:22:13.839 --> 00:22:14.000
Okay.
00:22:14.160 --> 00:22:16.400
And it's and it that that's a pure unilateral exercise.
00:22:16.640 --> 00:22:18.720
A lot of people say like a lunge is unilateral.
00:22:18.960 --> 00:22:20.960
I mean it is, but both legs are involved.
00:22:21.119 --> 00:22:21.359
Correct.
00:22:21.519 --> 00:22:24.480
Where that is one leg going up into the pelvis, pelvis thing square.
00:22:24.640 --> 00:22:24.880
Correct.
00:22:25.039 --> 00:22:25.279
Okay.
00:22:25.519 --> 00:22:29.599
So when it comes to this box, how normally do you position the height of the box?
00:22:29.759 --> 00:22:32.559
Because this is just kind of above knee.
00:22:32.799 --> 00:22:34.160
Yeah, just slightly above.
00:22:34.319 --> 00:22:38.640
Um the quad angle is going to be slightly above like your pelvis line, right?
00:22:38.880 --> 00:22:44.400
But then too, like the biggest other thing is that as you're they're getting into the bottom, I don't want that opposite leg to be able to touch.
00:22:44.480 --> 00:22:44.640
Yeah.
00:22:44.799 --> 00:22:52.960
Um, so it's completely closing off the working leg that's on top of the box for that uh knee angle, touching, hamstring touching the calf.
00:22:53.279 --> 00:22:53.519
Okay.
00:22:53.759 --> 00:22:58.000
Um and then I just need it high enough where that uh opposite non-working leg can't touch.
00:22:58.160 --> 00:22:58.319
Okay.
00:22:58.480 --> 00:22:58.720
Yeah.
00:22:58.880 --> 00:22:59.200
Okay.
00:22:59.359 --> 00:23:00.559
Um you start from the top, low.
00:23:00.960 --> 00:23:08.319
You start from the top, and then same thing like you would on, you know, just a regular front squat, working down, pushing the knee forward.
00:23:08.400 --> 00:23:08.559
Yep.
00:23:08.720 --> 00:23:10.240
Right, tall chest.
00:23:12.400 --> 00:23:13.039
Yep.
00:23:13.519 --> 00:23:14.400
Okay, okay.
00:23:14.640 --> 00:23:18.240
You did say this is a test of strength of body weight.
00:23:18.400 --> 00:23:20.240
I feel like that was a little unfair to say.
00:23:21.119 --> 00:23:24.559
But um stability and mobility, I guess.
00:23:24.799 --> 00:23:26.000
Whoa, whoa, easy, easy.
00:23:26.160 --> 00:23:28.880
So, okay, so I obviously a little limited here.
00:23:29.200 --> 00:23:31.440
So now athletes they come in, they can't do something like this.
00:23:31.519 --> 00:23:34.400
How would you now because the goal would be to get them to something like this?
00:23:34.640 --> 00:23:41.759
Yes, and uh and to be quite honest, like I'm not throwing my athletes right onto the box and saying, go for it.
00:23:41.920 --> 00:23:52.079
Um, this would be something that they would need to be able to demonstrate from the top and mid-range work over time for me to eventually move them to that in the progression, right?
00:23:52.480 --> 00:23:58.640
But um yeah, if I saw my athlete do that on the box where they couldn't get out of the bottom, right?
00:23:58.799 --> 00:24:07.599
If they're uh kind of there's a little bit of instability as they're getting into that mid-range, that's just telling me that we need to regress you back in some of the progression, right?
00:24:07.759 --> 00:24:22.000
So that we can overload some of those weaker points so that as we get to the box on the single leg squat, we can actually get out of the bottom, uh, so we can actually get past that midpoint and that we're still overloading a little bit more of the quad too in that bottom for that deep knee flexion.
00:24:22.160 --> 00:24:23.359
Okay, can you take me through those then?
00:24:23.519 --> 00:24:23.759
Yeah.
00:24:24.000 --> 00:24:49.759
Okay, so if I had an athlete that was having issues even getting into deep knee flexion right off the get-go, or if I'm looking at some of their single leg work and I'm noticing that they have uh tendinitis pain, any type of like knee pain as we're going through it, that's kind of showing me that we probably need to start start a little bit more in that top or mid range and working on strengthening some of that before we start moving into some of the deeper ranges.
00:24:50.079 --> 00:24:50.559
That makes complete sense.
00:24:50.880 --> 00:24:57.519
So as we're going through this, uh, one of the first kind of top end range um step-up progressions that I use is just a polyquin step up.
00:24:57.680 --> 00:24:57.839
Okay.
00:24:57.920 --> 00:24:59.839
Um, so let's go ahead and have you do that.
00:25:00.079 --> 00:25:06.799
So typically what I would do is it's gonna be about like four foot two, yes, whole foot on uh the slant board.
00:25:06.960 --> 00:25:13.519
Okay, and then typically for the height, I usually go about like two to four inches off the ground with a 20 degree on the slant board.
00:25:13.680 --> 00:25:13.920
Okay.
00:25:14.079 --> 00:25:18.559
Um so what we're looking for on this, right, is we're still looking for a very vertical chest.
00:25:18.640 --> 00:25:18.799
Yep.
00:25:19.039 --> 00:25:21.039
Okay, non-working leg.
00:25:21.279 --> 00:25:24.799
Okay, you're gonna pull this heel and put it in line with the toe.
00:25:24.960 --> 00:25:25.200
Okay.
00:25:25.279 --> 00:25:25.599
Okay.
00:25:26.000 --> 00:25:32.079
And then all I want you to focus on doing is just pushing that knee forward, tapping the heel, and then coming straight up out of that.
00:25:32.160 --> 00:25:32.319
Okay.
00:25:32.799 --> 00:25:36.240
So again, this is very isolated through the quad.
00:25:36.559 --> 00:25:36.880
Okay.
00:25:37.119 --> 00:25:39.920
And then I want that still staying in line with the toe.
00:25:40.000 --> 00:25:42.319
You'll see a lot of athletes start reaching a ton.
00:25:42.400 --> 00:25:45.119
You'll see them start pulling it back to take it off of the quad.
00:25:45.200 --> 00:25:45.279
Yeah.
00:25:45.440 --> 00:25:48.960
And what I'm really looking for is just keeping that same line of motion.
00:25:49.119 --> 00:25:52.319
So we're keeping tension on that on the way up and the way down.
00:25:52.480 --> 00:25:52.640
Okay.
00:25:52.960 --> 00:25:56.160
Are you cueing the foot anyway specifically when they're in these positions?
00:25:56.240 --> 00:26:03.920
Like so, for that, for me, a lot of the athletes that I work with are typically externally rotated.
00:26:04.000 --> 00:26:04.160
Yeah.
00:26:04.559 --> 00:26:10.480
Um, so I'm not super stringent on, oh my gosh, it has to be straight ahead.
00:26:10.559 --> 00:26:10.799
Yep.
00:26:11.039 --> 00:26:13.920
I want them to find a semi-comfortable position.
00:26:14.240 --> 00:26:18.960
And then obviously, as I'm coaching it from like a front, um, from a front view, right?
00:26:19.119 --> 00:26:22.880
I obviously just don't want to see some of that medial collapse, right?
00:26:23.039 --> 00:26:36.079
If anything, I'm trying to just coach them to keep the inside of their uh quad just on the out slightly on the outside of that big toe, just to give them a little bit of like a visual feedback, but then and also like a tactile feedback if they're not even very aware of it.
00:26:36.240 --> 00:26:43.119
And I think a lot of the times that I'm working with some of the women, the female athletes that I'm with, a lot of it is they don't even know what they're doing.
00:26:43.279 --> 00:26:55.839
Um, so that's typically the cue that I'll give them, even on the polyquin step up, is push that inside of the quad on the outside of that big toe, and then that's gonna kind of keep that from collapsing inside.
00:26:56.240 --> 00:27:06.400
I mean, I like the way you said that because it's like, you know, we go to school, we have all this formal education, and it's like, hey, here's the the black and white of what's supposed to do it, but then you get in reality and you're like, these athletes don't look and move like that.
00:27:06.559 --> 00:27:06.720
No.
00:27:07.359 --> 00:27:09.119
And you have a lot less time with them.
00:27:09.359 --> 00:27:09.680
Right.
00:27:09.839 --> 00:27:15.440
Well, and also too, like they don't play with their toes facing forward the entire basketball game.
00:27:15.599 --> 00:27:19.279
So again, like this is a non-chaotic environment.
00:27:19.440 --> 00:27:33.200
So there are things and there are certain nuances that I do want a little bit more controlled, but whether their foot or toe is, you know, five degrees slightly externally rotated, I personally don't think that that's gonna like make or break them.
00:27:33.440 --> 00:27:33.680
I agree.
00:27:33.839 --> 00:27:34.079
I agree.
00:27:34.559 --> 00:27:38.319
So there isn't like a specific, yes, it has to be this degree.
00:27:38.400 --> 00:27:39.279
I don't believe in that.
00:27:39.440 --> 00:27:45.039
Obviously, I don't want it, you know, to be 30 degrees externally rotated, but I think there's a little bit of give and tape too.
00:27:45.200 --> 00:27:45.440
Okay.
00:27:45.519 --> 00:27:48.000
So then after that polyquin step up, now what are we looking at?
00:27:48.240 --> 00:27:55.759
Yeah, so the next progression or the next, I guess, top end range um step up that I would normally also use is a Peterson step up.
00:27:55.920 --> 00:27:56.720
Okay, let's do that.
00:27:56.960 --> 00:27:58.640
So let's get this pulled off.
00:27:58.960 --> 00:28:01.839
I like I like a stick, that means I have support.
00:28:02.319 --> 00:28:03.920
So my emotional support.
00:28:04.400 --> 00:28:26.240
Yeah, so I'll be honest, most of the time that some of my athletes are starting this progression, because it's not just strictly isolated and um stable, is that I will start them out with a dowel or um having like a slight uh balance with the rack, just so that we're not losing like all stability and kind of control with what's going on.
00:28:26.480 --> 00:28:31.039
I I love that because you have to have stability sometimes, the load tissue.
00:28:31.440 --> 00:28:36.240
Especially if it's a nervous system, especially if you're dealing with the load of basketball, like they're already fatigued.
00:28:36.559 --> 00:28:41.119
It's like if the goal, it's like I I constantly reference with coaches like keep the main thing the main thing.
00:28:41.279 --> 00:28:47.599
If the main thing is you're looking at that quad, then any way that we can create an environment that helps us focus on that, that's the right answer.
00:28:47.839 --> 00:28:48.799
Yeah, a thousand percent.
00:28:48.960 --> 00:28:56.720
Plus, like I think people lose this aspect of everything is that this uh environment is a learned skill.
00:28:56.880 --> 00:28:57.039
Yeah.
00:28:57.359 --> 00:29:03.680
So none of the athletes that I work with are coming in here, to be honest, with any type of experience that I have.
00:29:03.839 --> 00:29:09.200
And I'm not even like an advanced lifter still compared to like my training age.
00:29:09.440 --> 00:29:20.640
So I think it's I think it's funny when people think that like you can just like hop into something and not have to like you have to bring it the training to the age of the people that you're working with.
00:29:21.359 --> 00:29:25.440
So this isn't, I mean, yes, like would I ideally not like them to use a dowel?
00:29:25.839 --> 00:29:31.839
Yeah, but this is a learned skill, like it's hard for me to do this, and I've done it thousands of times.
00:29:32.000 --> 00:29:32.160
Yep.
00:29:32.319 --> 00:29:34.720
So it's no different than them learning how to shoot a free throw.
00:29:34.960 --> 00:29:35.359
Love it.
00:29:35.519 --> 00:29:37.519
Um, okay, so on the Peterson step up.
00:29:37.599 --> 00:29:40.400
So you're gonna start with your heel still in line with the toe in the bottom.
00:29:40.799 --> 00:29:44.880
You're gonna come up on the working leg on the toe as high as you can, okay?
00:29:45.119 --> 00:29:46.559
Still tall chest, okay.
00:29:46.720 --> 00:29:54.400
And you'll even with the polyquin step up too, you'll start seeing not only athletes reaching, but then you'll start seeing them start bending at the torso, right?
00:29:54.480 --> 00:29:56.240
Because they're a lot more posterior chain dominant.
00:29:56.319 --> 00:29:57.599
They want to take it off of the quad.
00:29:57.680 --> 00:29:57.839
Yep.
00:29:58.000 --> 00:29:58.319
Okay.
00:29:58.720 --> 00:30:07.279
So as you're stepping and pressing this working heel down onto the block, you're keeping this toe pulled up and coming up into the top.
00:30:07.359 --> 00:30:08.400
Okay, so yep.
00:30:08.559 --> 00:30:14.240
Then from there, you're gonna go calf raise and then lower till you touch that heel while still keeping that heel up.
00:30:14.319 --> 00:30:15.759
So still keep that heel up, good.
00:30:15.920 --> 00:30:16.960
And then we'll reverse it.
00:30:17.039 --> 00:30:19.839
So heel down, yep, step up, good.
00:30:19.920 --> 00:30:24.960
Heel, good, keep that heel high and then lower onto the box, okay, or onto the ground.
00:30:25.200 --> 00:30:30.000
So from there, still emphasizing that knee flexion in that top range.
00:30:30.079 --> 00:30:32.319
You should still feel a lot through that quad.
00:30:32.480 --> 00:30:35.440
Now we're just adding a little bit of that calf work too with it.
00:30:35.599 --> 00:30:40.720
Yep, so go ahead, good, come knee forward, knee forward, knee forward, knee forward, good, just like that.
00:30:40.960 --> 00:30:42.319
Heel goes down, yes.
00:30:42.559 --> 00:30:45.279
Heel, good, come up, step up, good.
00:30:45.519 --> 00:30:47.200
Keep that heel down as you're into the top.
00:30:47.279 --> 00:30:47.599
Yep, good.
00:30:48.720 --> 00:30:50.799
Yep, and then come down, yep, there you go, good.
00:30:51.519 --> 00:30:52.799
And so just like that, right?
00:30:52.880 --> 00:31:04.720
No, that was like a great example, too, because um that's where a lot of people as well, or the athletes that I'm working with, as they're coming down, even though there's a little instability, they don't have the eccentric control always to break, right?
00:31:05.119 --> 00:31:10.400
So some of that too is adding a little bit into that category as well, as having a floating, you know.
00:31:10.559 --> 00:31:16.559
Um, how often do some of the athletes that I work with are they ending like this in that position as they're coming down?
00:31:16.720 --> 00:31:16.960
Yeah.
00:31:17.119 --> 00:31:26.319
Um, so again, like a little bit of sports specificity, but that is another way to add a little bit of a layer into a step up if you're looking into the top range.
00:31:26.640 --> 00:31:27.440
Okay, okay.
00:31:27.680 --> 00:31:33.839
And then from there, so we did that Polyquin, this Peterson, um, working that that that top range that you were talking about.
00:31:34.000 --> 00:31:38.160
Will you have anything like let's say obviously I didn't look the most organized there?
00:31:38.240 --> 00:31:38.400
Yeah.
00:31:38.559 --> 00:31:43.119
But like let's say, okay, you can not say you can't do it, but maybe you're just that training age isn't there yet.
00:31:43.599 --> 00:31:46.079
Is there somewhere like that you would go even below that?
00:31:46.400 --> 00:32:10.240
Yeah, so an even more remedial regression on that, especially if I'm having if depending on if they're even getting pain from the polyquin or Peterson, where you're still really working in that like top 20 degrees, is I would even regress it even more to just a backwards sled drag, a backwards cable walk, until they can handle some of that load or heavier loads in some of that top end range to extend.
00:32:10.480 --> 00:32:13.599
Then I would move them back to the polyquin and then the Peterson.
00:32:14.000 --> 00:32:19.680
And then after that, generally speaking, that's where I've seen that we can start moving to that mid-range.
00:32:19.920 --> 00:32:20.160
Okay.
00:32:20.400 --> 00:32:23.599
Is there anything specific you're looking for with that reverse sled?
00:32:23.680 --> 00:32:26.799
Like, is it the similar close legs, the similar toes forward?
00:32:27.200 --> 00:32:29.920
Um, for that one, it's just typically like shoulder width apart.
00:32:30.000 --> 00:32:39.759
But I think um with the backward slag, as they're coming back, I emphasize like a toe, like the toe being pulled up for like that anterior tip a little bit as well.
00:32:40.000 --> 00:32:40.319
Yep.
00:32:40.480 --> 00:32:49.119
Um, just because like with tendonitis, too, like getting a little bit of that anterior uh tibialis like either working or a little bit stronger.
00:32:49.359 --> 00:32:52.640
I found that it helps a lot too with some of that like tendonitis.
00:32:52.960 --> 00:32:53.599
Agreed, agreed.
00:32:53.839 --> 00:32:58.880
I'll even, and I know it's probably I don't think it has a word, but I'll even say I want like a posterior knee drive.
00:32:59.200 --> 00:33:01.200
Like I want the knee back, I want the toe up.
00:33:01.599 --> 00:33:06.480
And it's like, well, I you don't coach that in an exercise, but something like that where hey, you're already close to it.
00:33:06.720 --> 00:33:10.319
Yeah, might as well just let's get there, add in like a little addition to it.
00:33:10.559 --> 00:33:10.960
Absolutely.
00:33:11.119 --> 00:33:11.519
Yeah.
00:33:11.759 --> 00:33:22.720
Once we've gotten through the top end range progression, or if they've shown that they're strong through that, they you know can be progressed further, then I'm looking at some of that mid-range work.
00:33:22.880 --> 00:33:27.200
So typically that's gonna be like my bang for my buck is just my 90-degree step up.
00:33:27.279 --> 00:33:36.640
Okay, so simple setup, just make sure what I'm looking for with the height of the box is that basically their quad should be at the same like 90 degree angle of their pelvis.
00:33:36.799 --> 00:33:37.119
Okay.
00:33:37.359 --> 00:33:39.200
So whole foot on the box.
00:33:39.359 --> 00:33:41.359
I don't like the half heel on.
00:33:41.519 --> 00:33:45.839
And then obviously starting with an erect or upright torso, okay.
00:33:46.000 --> 00:33:49.599
For me, my hands are never gonna be on the working leg.
00:33:49.680 --> 00:33:53.119
They're either on the hips or like, yep, right in the middle, right?
00:33:53.279 --> 00:33:56.240
And this can all either be plate-loaded, dumbbell loaded.
00:33:56.400 --> 00:34:02.559
If you're really trying to increase some of the intensity, barbell loaded, it's the same, uh, well, it's another way to progress.
00:34:02.720 --> 00:34:06.000
But if we're just going body weight, just either hands on the hips, okay.
00:34:06.160 --> 00:34:19.840
A small nuance that I like to teach with any of my step-ups, especially when we get into the mid and then bottom range of it, is before they even step up, okay, they're got their working leg on the box at the 90 degree.
00:34:20.159 --> 00:34:25.119
I want them to come as high up onto their big toe as humanly possible.
00:34:25.360 --> 00:34:31.440
At this point, I'm okay with that knee coming over the toe as long as the setup to start without this is at 90.
00:34:31.599 --> 00:34:38.639
So from here, I'm not using this back leg, and that's why I like using this um basically extended calf raise.
00:34:38.800 --> 00:34:46.719
From here, this is putting all the work into the top leg on the box, and I'm pressing and extending from there.
00:34:46.800 --> 00:34:47.119
Okay.
00:34:47.280 --> 00:34:52.719
From here, I can just have that back leg or that back toe on the back of the box to kind of guide it down.
00:34:52.800 --> 00:34:54.559
But from here, I'm just coming back down.
00:34:54.800 --> 00:34:57.039
Just sliding the back and then resetting.
00:34:57.280 --> 00:35:00.239
So 90 back toe as high as I can, tall chest.
00:35:00.320 --> 00:35:07.840
I'm not sticking my butt out, but I'm driving and pressing that knee forward and then bringing it back down, calf, reset it.
00:35:08.000 --> 00:35:13.119
So they kind of have can have that back leg is almost like a cue to kind of lock that pelvis in to square forward, too.
00:35:13.440 --> 00:35:20.880
And it really helps like not allowing that pelvis to tilt back and use a little bit more of the low back, the hamstrings, the glutes.
00:35:20.960 --> 00:35:25.440
It's really keeping this very anterior chain dominant as much as possible.
00:35:25.679 --> 00:35:26.400
That makes a lot of sense.
00:35:26.559 --> 00:35:26.800
Yeah.
00:35:27.039 --> 00:35:29.119
So let's go ahead and have you try this out.
00:35:29.360 --> 00:35:33.119
So the whole it very so it's it very much seems like you have a goal of getting them there.
00:35:33.199 --> 00:35:33.360
Yes.
00:35:33.519 --> 00:35:39.199
And then it's like, hey, if you can't get there, we have we walk it, start from the top, walk it to mid, then to get to the bottom.
00:35:39.519 --> 00:35:39.920
Yeah, yeah.
00:35:40.079 --> 00:35:48.639
And you'll see it too, like, even like when we did your single leg squat, it would be bottom and mid-range that I'd be mostly kind of focusing with you, right?
00:35:48.800 --> 00:35:56.320
And then as those progress and get better, then we can obviously retest that, hey, like, how does that look comparatively to the first time that we did it?
00:35:56.400 --> 00:35:57.599
All right, the mid looks a lot better.
00:35:57.679 --> 00:35:59.599
We still need a little bit more bottom range work, right?
00:35:59.679 --> 00:36:01.920
And there's regressions and progressions from there.
00:36:02.239 --> 00:36:12.480
I I feel like in a coaching setting where you have multiple girls, not only does it make it easier for you, but it probably makes it more comfortable for them because they're doing this kind of like the same pattern, but it just might look different.
00:36:12.559 --> 00:36:14.800
So it doesn't look like, hey, you can't do this, go to the side.
00:36:14.880 --> 00:36:15.119
Yes.
00:36:15.280 --> 00:36:17.119
It's more of like, hey, you're not quite there yet.
00:36:17.199 --> 00:36:19.039
We're just gonna change the the height.
00:36:19.360 --> 00:36:19.599
Yes.
00:36:19.679 --> 00:36:28.239
And that's what a I mean, especially with there is a lot of discrepancy in height, especially on the women's side from your guards to your swings to your post.
00:36:28.480 --> 00:36:29.360
Yeah, I noticed that.
00:36:29.519 --> 00:36:44.079
So I, you know, I might have a 5'5 guard who is a-okay doing a triple jumper step-up, single leg squat, but I might have a you know, a 3-4 guard that has the mobility but lacks some of the strength or stability to do it.
00:36:44.239 --> 00:36:47.119
And that doesn't mean that they can't eventually get to the single leg squat.
00:36:47.199 --> 00:36:50.400
I think they would, but they need a little bit more of the mid-range work.
00:36:50.480 --> 00:36:54.559
They need a little bit more of the top range work for us to be able to get to the bottom range, if that makes sense.
00:36:54.960 --> 00:36:55.199
100%.
00:36:55.920 --> 00:37:05.519
So, yep, so 90 degree, tall chest, either hands on the hips or in the middle of your chest, come up on that back toe as high as possible, and then you're pressing and going from here.
00:37:05.599 --> 00:37:06.960
So go ahead, press up.
00:37:07.119 --> 00:37:08.960
Try not to use this back leg.
00:37:09.440 --> 00:37:10.559
Yep, good.
00:37:11.119 --> 00:37:14.320
And then as you're coming down, let it slide down, good.
00:37:14.639 --> 00:37:18.079
Come up into that calf raise and then just reset, heel down, good.
00:37:18.400 --> 00:37:19.599
90 degree, perfect.
00:37:19.840 --> 00:37:22.480
So we rock back kind of, you're kind of like yep, reset it.
00:37:22.559 --> 00:37:26.159
Yep, as high as you can, good, and then press through this front leg.
00:37:26.719 --> 00:37:27.679
Yep, good.
00:37:28.079 --> 00:37:33.599
And then knee out over the toe, good, tall chest, let it come down, guide it, and then back down.
00:37:33.760 --> 00:37:34.320
Yeah.
00:37:34.639 --> 00:37:35.039
Nice.
00:37:35.199 --> 00:37:37.519
And we're see like something like that.
00:37:37.599 --> 00:37:39.519
I'm probably gonna coach like big toe down.
00:37:39.679 --> 00:37:42.400
Yes, first metatarsal down, maintain the arch of the foot.
00:37:42.639 --> 00:37:42.880
Yep.
00:37:43.039 --> 00:37:44.960
Knee tracking in line with the second or third toe.
00:37:45.119 --> 00:37:50.400
I mean, I might say that, but that's kind of like what I'm watching for, watching the pelvis not drifting side to side.
00:37:50.639 --> 00:38:10.960
Yeah, and yeah, so the mid-range, I think, is one of the easiest ways to see if there is any like pelvic instability or if they are starting to offload the quad or the anterior chain and really try to kind of make up for it on the posterior chain, which again, like those are training considerations for working specifically with basketball players.
00:38:11.119 --> 00:38:11.440
Yeah.
00:38:11.599 --> 00:38:26.639
Um, your, I mean, it is it's like a ratio, it's like your tibia and fibula ratio that's gonna dictate if you're like long-legged, but for the most part, you can kind of eye it out a little bit, with especially when you're around this population as much, but they are a lot more posterior chain dominant.
00:38:26.880 --> 00:38:37.039
So any type of anterior chain exercise, that's something you have to be looking at and you have to be accounting for because those are things that you should be coaching as you're going through it.
00:38:37.199 --> 00:38:46.239
Okay, so the last progression that I would have for my single leg squat, as long as they've shown competency through the top range, mid-range.
00:38:46.400 --> 00:38:49.039
Um, the last one would be my triple jumper step up.
00:38:49.119 --> 00:38:58.719
I think this is kind of the last connector that I've used to get from being able to do a step up to a single leg squat, is at least in my population working with women.
00:38:58.880 --> 00:38:59.199
Okay.
00:38:59.360 --> 00:39:04.639
So how that's gonna work is we're gonna set up like we are doing a single leg squat.
00:39:04.719 --> 00:39:08.320
So the idea is that you're closing off the angle like you would in the bottom of a single leg squat.
00:39:08.400 --> 00:39:10.480
So hamstring covering the calf, okay.
00:39:10.800 --> 00:39:14.400
Common theme between my squat and my single leg progressions, okay?
00:39:14.639 --> 00:39:15.920
And from here, right?
00:39:16.079 --> 00:39:20.079
I'm still driving my knee out over the toe because that's in the bottom position.
00:39:20.239 --> 00:39:20.559
Okay.
00:39:20.960 --> 00:39:24.079
From here, my chest is still upright and vertical.
00:39:24.320 --> 00:39:26.880
I am still coming up on the back toe.
00:39:27.119 --> 00:39:32.159
So, what I like to almost break this down is like a four-part progression, okay?
00:39:32.320 --> 00:39:35.519
So it's push the knee out as far over the toe as possible.
00:39:35.840 --> 00:39:42.559
Upright chest, come up on your back toe paws, and from there, pushing and extending up.
00:39:42.639 --> 00:39:48.639
Okay, so I can still keep my uh bottom leg or my non-working leg on the back of the box to kind of guide me down.
00:39:48.800 --> 00:39:56.239
But the slight difference between this and my mid-range or like my 90-degree step up is on the way down, I still want to push my knee out over the toe.
00:39:56.320 --> 00:40:00.400
Okay, because that's just gonna set them up right for that next rep.
00:40:00.639 --> 00:40:03.920
They'll come down on the heel, knees already out over the toe.
00:40:04.079 --> 00:40:07.760
Okay, I let them kind of counterbalance a little bit with their arms.
00:40:08.000 --> 00:40:11.440
Um, typically I'll like plate load this, dumbbell load this.
00:40:11.920 --> 00:40:13.519
Very rarely, but it's happened.
00:40:13.599 --> 00:40:14.960
I've barbell loaded this.
00:40:15.119 --> 00:40:15.280
Okay.
00:40:15.440 --> 00:40:15.760
Okay.
00:40:15.920 --> 00:40:26.079
But again, you're already set, knee out of the toe, hamstring covering the calf, paws in the back toe, eyes and chest are straight, and I'm pushing and extending through there.
00:40:26.239 --> 00:40:26.400
Okay.
00:40:26.559 --> 00:40:26.800
Okay.
00:40:27.280 --> 00:40:29.840
And then just lowering nice little controlled on the way down.
00:40:32.400 --> 00:40:34.320
Full foot up, full foot up on the box.
00:40:34.559 --> 00:40:34.800
Yes.
00:40:35.039 --> 00:40:35.920
You said hamstring covering.
00:40:36.400 --> 00:40:37.840
Hamstring covering calf.
00:40:38.800 --> 00:40:40.639
Come up on that back toe and pause.
00:40:40.880 --> 00:40:41.199
Good.
00:40:41.519 --> 00:40:46.480
Tall chest, and now you're pushing that knee forward as you're driving up into the box.
00:40:46.639 --> 00:40:46.960
Okay.
00:40:47.760 --> 00:40:48.239
Yes.
00:40:48.639 --> 00:40:49.039
Good.
00:40:49.440 --> 00:40:56.320
And then back toe can just guide along the back side, knee out over the toe, tall chest, tall chest, tall chest, tall chest.
00:40:56.800 --> 00:40:57.119
Yes.
00:40:57.440 --> 00:40:59.119
Touch it, heel down, good.
00:40:59.440 --> 00:41:01.519
And now you're in that position for that next rep.
00:41:01.840 --> 00:41:02.880
So tall chest, good.
00:41:02.960 --> 00:41:04.800
Pause on that back toe as high as you can.
00:41:04.960 --> 00:41:05.199
Yep.
00:41:05.360 --> 00:41:06.400
Now push from there.
00:41:06.880 --> 00:41:07.519
Yes.
00:41:11.280 --> 00:41:11.599
Yep.
00:41:11.760 --> 00:41:12.559
Let it guide.
00:41:12.719 --> 00:41:14.400
Let that knee come out over the toe.
00:41:14.960 --> 00:41:15.599
Perfect.
00:41:16.639 --> 00:41:17.039
Yeah.
00:41:17.599 --> 00:41:18.400
Are you doing that?
00:41:18.800 --> 00:41:20.880
Like a tempo count with something like that?
00:41:21.199 --> 00:41:21.440
Yeah.
00:41:21.519 --> 00:41:27.920
So typically, I mean, a lot I would say like a big methodology that I use for my training is like time intertention.
00:41:28.159 --> 00:41:34.159
So a lot of this, especially when you get to the triple jumper step up, it's going to be like a 301-0 tempo.
00:41:34.559 --> 00:41:36.960
So we're using that three-second lower, okay?
00:41:37.119 --> 00:41:42.639
Or it'll be like a 401-0 tempo where we're emphasizing a little bit more on that eccentric on the way down.
00:41:42.880 --> 00:41:46.960
Um, because naturally they'll get a pause before the concentric on the push.
00:41:47.119 --> 00:41:50.800
But I mean, even still like with the 90-degree step up, it'll be the same thing.
00:41:50.880 --> 00:41:58.719
Just because they are going to be slightly um with a little bit more knee flexion in that 90-degree with the toe coming up.
00:41:58.880 --> 00:42:06.239
I'll still give them like a 301-0 tempo or a 2010 tempo so that it's controlled and the rep looks the same rep to rep.
00:42:06.480 --> 00:42:06.719
Got it.
00:42:06.880 --> 00:42:20.639
So I know that if they start fatiguing out, or if the intensity's too much and they can't elicit or show that control, then I know one, we gotta cut it, or two, I was probably too aggressive in some of the intensity that I used.
00:42:20.880 --> 00:42:21.119
Okay.
00:42:21.280 --> 00:42:21.599
Yeah.
00:42:22.880 --> 00:42:24.880
You have a lot of structure with what you're doing.
00:42:24.960 --> 00:42:27.840
It's almost like uh I don't want to say this wrong, but like kind of like guardrails.
00:42:28.000 --> 00:42:32.800
Like you have your goal type, yeah, and you're willing to move within bandwidth of those guardrails.
00:42:33.119 --> 00:42:34.159
And you said something earlier.
00:42:34.320 --> 00:42:43.199
You said I have an idea of what I want them to get to, that that full range of motion squat, but I could have them for three years and maybe we never get there.
00:42:43.360 --> 00:42:43.440
Yeah.
00:42:43.679 --> 00:42:48.400
Because the goal isn't to make them a better exerciser, it's to keep them on the basketball board.
00:42:48.800 --> 00:42:55.119
So, where does that confidence as a coach like of being like, you know, should I move them or hey, I'm good right here?
00:42:55.360 --> 00:42:56.159
Where does that come from?
00:42:56.400 --> 00:43:01.920
Um, I think that just comes through like repetition and also like actually coaching your athletes, right?
00:43:02.000 --> 00:43:10.880
Like you can have the world's perfect program and then try to make that happen on an athlete and like they're not capable, they can't do it, they're not understanding it.
00:43:11.119 --> 00:43:21.119
And it doesn't really matter what you had, you really have to adjust your program and you have to know you don't have to adjust your standards, but you have to know what the end goal is.
00:43:21.280 --> 00:43:32.320
If you don't have an end goal and if you don't have an idea or reason behind what you're doing, it's really hard to sit back and say, okay, I would like them to full range front squat.
00:43:32.400 --> 00:43:35.679
Okay, that yes, I know what that is, but they can't do that.
00:43:35.840 --> 00:43:38.159
So does that mean I just toss everything out the window?
00:43:38.320 --> 00:43:40.239
Like for me, it it doesn't.
00:43:40.480 --> 00:43:43.199
It means, all right, they can't do this.
00:43:43.360 --> 00:43:44.239
That's okay.
00:43:44.559 --> 00:43:48.559
But there's a lot of room between where they are and where I need them to be.
00:43:48.719 --> 00:43:51.280
And so, like, that's my job as a coach.
00:43:51.440 --> 00:43:55.519
My job as a coach is to one, have a standard and idea of what I want to do.
00:43:55.679 --> 00:43:59.119
But then two, I need to have a white rhyme and a reason for why I'm doing it.
00:43:59.280 --> 00:43:59.760
Okay, so.
00:44:00.079 --> 00:44:01.840
So they can't do a full range squat.
00:44:01.920 --> 00:44:03.280
Okay, that's okay.
00:44:03.519 --> 00:44:07.920
But I still need them to still load their anterior uh chain.
00:44:08.079 --> 00:44:11.679
I still need them to bend their knee because they have to do that in a game.
00:44:11.920 --> 00:44:18.559
Like, there's still things that they need to be able to do, even if they can't do the full end range thing or the long-term goal thing.
00:44:18.719 --> 00:44:23.840
Um, and I think a lot of coaches get stuck that, oh, they can't front squat, so they can't squat.
00:44:23.920 --> 00:44:24.800
Well, that's not true.
00:44:25.039 --> 00:44:26.880
And like, what's progressive overload?
00:44:27.039 --> 00:44:29.280
Like, that is kind of the point of what we're doing.
00:44:29.519 --> 00:44:35.599
So they might not be able to start at the end of the race, but at the beginning of the race, you can build them into it.
00:44:35.760 --> 00:44:47.760
So, and I think that's like the great part about our job, is that our job is to coat, it's to make them better and it's to help them like ultimately like understand their bodies too.
00:44:47.840 --> 00:45:01.199
Like, um, you know, I have a transfer that came in too that, you know, previously had a lot of knee pain, a lot of tendinitis, like, and that's fine, but it's it was asking questions of like, hey, so when does it bother you?
00:45:01.360 --> 00:45:02.079
How does this feel?
00:45:02.239 --> 00:45:04.239
Let's regress you back into this exercise.
00:45:04.400 --> 00:45:06.000
It really challenges you as a coach.
00:45:06.159 --> 00:45:17.039
So the more that you have to actually think about that, the more you have to like critically think of what really is the end goal and then work backwards, that's where a lot of the confidence comes from is hey, like this doesn't need to be a quick fix.
00:45:17.199 --> 00:45:30.000
Obviously, it's not, because if they can't do it in like two seconds, like there's probably a reason, um, whether either I didn't explain it or they're like not capable yet, but that doesn't mean they can't be capable like later on, and that's okay.
00:45:30.159 --> 00:45:39.519
And I think that's where a lot of people or a lot of young coaches get a little uh unsure is if they can't fix it right off the bat, then oh well, we can't do that ever.
00:45:39.599 --> 00:45:40.559
Well, that's not true.
00:45:40.719 --> 00:45:50.639
Um, you just have to one be a little creative and then two be a little patient, too, because like they're human beings, they're not like toys that you can just like wind up and they're like playing, right?
00:45:50.880 --> 00:45:52.719
So that's just the way that I look at it.
00:45:53.039 --> 00:46:00.719
When you say the word confidence, it it reminds me of something I always see you posting, and that's uh your ladies doing chin-ups.
00:46:00.880 --> 00:46:01.039
Yeah.
00:46:01.280 --> 00:46:14.639
And it's like um, so my daughter's 19, and when I started working with for one, her team when they were like 14, 15-ish or softball team, and I used to work with a lot of volleyball players, like female volleyballs.
00:46:14.719 --> 00:46:17.199
For one, probably my favorite population I've ever worked with.
00:46:17.519 --> 00:46:19.440
Smart, yeah, train hard.
00:46:20.159 --> 00:46:29.360
They'll keep you on your toes, but super athletes, yeah, very explosive, yeah, good movers, interact with the ground well, practice way too hard.
00:46:29.519 --> 00:46:30.800
Yeah, like way too hard.
00:46:30.960 --> 00:46:34.960
But the the one exercise I always had them do was chin-ups, yeah.
00:46:35.119 --> 00:46:39.840
Whether it was eccentric, isometric, holds, but the goal was to get them to a chin-up.
00:46:40.000 --> 00:46:48.880
Yeah, and that now my big reason with that is is I'll never forget I had one girl did it, and she did a chin-up and she dropped, and her eyes were like as big as pool balls.
00:46:48.960 --> 00:46:51.199
Yeah, and she was like, Oh my god, I did a chin-up.
00:46:51.360 --> 00:46:55.039
And I was just like, Whoa, this is a lot bigger deal than I thought.
00:46:55.199 --> 00:47:02.320
And honestly, funny enough, I was just in Seattle a couple weeks ago with my daughter, and we were at a gym, and she's just like, You think I could do a pull-up again?
00:47:02.480 --> 00:47:04.159
And I was just like, Oh, let's jump see.
00:47:04.880 --> 00:47:11.280
And she jumped up and she did it, and she came back down, and she was like, Yeah, and there's just something like confidence.
00:47:11.599 --> 00:47:23.199
Yeah, and it's just like it's it's one of my favorite things to see my female athletes do because it's a like scientifically, it's a really great indicator of just like total strength.
00:47:23.280 --> 00:47:23.760
For sure.
00:47:23.920 --> 00:47:25.679
Um, body composition.
00:47:25.840 --> 00:47:31.440
But then two, like it is something that like most of my female athletes cannot do when they first get here.
00:47:31.599 --> 00:47:36.800
I've had very few athletes walk in the door that could do a full-range weighted chin-up.
00:47:37.280 --> 00:47:40.800
And it is something that one, like you have to work really hard at.
00:47:40.880 --> 00:47:43.360
It's not something you can fake and kind of get away with.
00:47:43.519 --> 00:47:45.840
But then two, like, it's hard.
00:47:46.079 --> 00:47:53.920
Um, and then watching and seeing them, like, they know how hard those like e extended eccentrics are, especially when they're weighted.
00:47:54.079 --> 00:47:55.679
Like, it's not easy.
00:47:55.840 --> 00:48:05.199
And so that's probably one of the most like rewarding things, but it's also one of the most like transferable things in terms of like upper body strength, core stability strength.
00:48:05.360 --> 00:48:12.559
Um, and then like honestly, like that is what I consider like my like king of the upper body exercise for my basketball athletes.
00:48:12.719 --> 00:48:20.320
One of the biggest reasons why I like it for basketball players is it's for a lot of long-levered athletes, pulling is actually a strength.
00:48:20.480 --> 00:48:26.320
Um, whereas like pressing, especially vertical pressing, is actually like one of their weaker points.
00:48:26.639 --> 00:48:37.519
So the reason why I hammer home like chin-ups for especially for women and basketball players in general is because at the end of the day, once they can do it, that is actually a very strong training um strength.
00:48:37.920 --> 00:48:45.199
Um whereas like over time, like overhead pressing, horizontal pressing, that is actually some of their weaker points.
00:48:45.360 --> 00:48:58.960
Um, but it's also actually fun, especially on the women's side too, because again, like there's a lot more uh length discrepancy on the women's side, where I will have a little bit shorter armed athletes, or that is on the reverse.
00:48:59.039 --> 00:49:02.880
So it's actually pulling is actually harder for them, and pressing is easier.
00:49:03.119 --> 00:49:07.679
So a lot different than what you typically see on like men's basketball players.
00:49:07.920 --> 00:49:14.320
So sometimes some of my smaller guards, that is the hardest thing that they're gonna do here rather than the vertical pressing, right?
00:49:14.480 --> 00:49:30.559
So seeing them be able to accomplish that too, it is it's it's a very impressive thing for a female athlete to be able to do a chin-up and then add in weighted chin-ups and things like that for multiple reps, it's like a great display of like athleticism, strength, body comp, everything.
00:49:30.800 --> 00:49:35.840
So for chin-ups, this is kind of like my big bang for my buck upper body exercise that I typically use.
00:49:36.000 --> 00:49:40.480
Um, so the beginning of the progression is typically just gonna be like an isometric hold in the top.
00:49:40.559 --> 00:49:40.719
Okay.
00:49:40.880 --> 00:49:42.079
So top range work.
00:49:42.159 --> 00:49:48.480
I found that if you can hold your body weight, and normally I'll start anywhere between like 10 and work up to about 30 seconds.
00:49:48.639 --> 00:49:58.159
That if athletes can show that they can hold in a top range for that uh for that amount of time or that extended amount of time, then they're ready to start moving on to like that next progression or segment.
00:49:58.320 --> 00:49:58.480
Okay.
00:49:58.639 --> 00:49:59.599
So just to show that one.
00:49:59.760 --> 00:50:02.079
So we'll go chin up, so supinated grip.
00:50:02.159 --> 00:50:02.480
Okay.
00:50:02.639 --> 00:50:10.559
From here, I just have them jump up into the top, chest is covering, shoulder blades are touching the bar, eyes and chin are up, legs are straight.
00:50:10.639 --> 00:50:11.440
Okay, they're hanging.
00:50:11.519 --> 00:50:13.440
This is all through that upper back and the lats.
00:50:13.599 --> 00:50:16.320
Okay, so they're holding, let's say it's 10 seconds.
00:50:16.480 --> 00:50:23.280
Even if they're doing the isometric hold in the top, I always have them end into a full extension and dead hang.
00:50:23.360 --> 00:50:26.480
Okay, because that's eventually where they're gonna start the chin.
00:50:26.639 --> 00:50:26.880
Got it.
00:50:27.119 --> 00:50:35.360
So even when we're going from a top range progression just with the hold in the top, I still want to emphasize where they're gonna end up starting in the bottom.
00:50:35.519 --> 00:50:35.840
Got it.
00:50:36.000 --> 00:50:36.320
Okay.
00:50:36.719 --> 00:50:48.000
Next, once they've worked through that progression of the isometric hold in the top, then I'm going to start to work on some of the extended eccentrics and ideally eventually overloading the eccentric in that as well.
00:50:48.159 --> 00:50:51.599
So we'll put on dumbbells, chin-up belts, all that good stuff.
00:50:51.760 --> 00:50:53.440
Um, again, kind of same thing.
00:50:53.599 --> 00:50:58.159
I'm starting in the top and I'm working and keeping that time under tension, progressing.
00:50:58.320 --> 00:51:09.360
So depending on the athlete, who it is, maybe they'll only start with a 15-second um eccentric, okay, or sometimes they'll start at 20 and we'll progress at 25, 30 seconds.
00:51:09.599 --> 00:51:18.639
Generally speaking, whenever we've gotten to about 30 seconds with some weight on, then I feel comfortable kind of moving on to that next progression as well.
00:51:18.880 --> 00:51:21.119
So how I kind of do that one, okay.
00:51:21.199 --> 00:51:22.480
So again, supinated grip.
00:51:22.559 --> 00:51:26.079
If we're going the chin, okay, I'll have them start in the top.
00:51:26.159 --> 00:51:29.360
And at this point, they know what that means, they're able to hold the position.
00:51:29.440 --> 00:51:34.079
Okay, so they'll start in the top, and then it's a consistent constant lower.
00:51:34.239 --> 00:51:44.239
So if it's a 15, they're gonna slowly come down, eyes straight, legs are straight, okay, about halfway, they're at 90.
00:51:44.400 --> 00:51:45.599
I'll give them a count.
00:51:45.760 --> 00:51:57.039
So that's 12, 13, 3, 2, 1, under control, head through, extension, and then I let them step down from there.
00:51:57.360 --> 00:51:58.159
So they hate you.
00:51:58.320 --> 00:51:59.760
I mean, that is Yeah, yeah.
00:51:59.840 --> 00:52:01.199
It's it's very difficult.
00:52:03.519 --> 00:52:25.920
Yeah, and then we'll always, generally speaking, um, I haven't really had to, but 30 seconds for a single rep in a set, especially if it's overloaded with weight, um, is really putting a lot of stress on some of that upper back, the lats, um, even some of the elbow extensors uh or flex flexors um in that regard.
00:52:26.159 --> 00:52:34.719
So if they can work up to 30 with added weight, then the next progression would just be my three-point yielding pauses.
00:52:35.039 --> 00:52:35.519
What is that?
00:52:35.760 --> 00:52:47.440
So from here, the three-point, and this is really great for me too, because even in the extended eccentrics, you can still hide a little bit of where some of your weak points are.
00:52:47.599 --> 00:52:59.519
Um, it's hard, but there are still, especially in that bottom position, while they're initiating the actual initial pull, um, that doesn't always get overloaded even in the eccentric.
00:52:59.679 --> 00:53:01.519
So I like using a three-point pause.
00:53:01.760 --> 00:53:14.320
So the first one, they'll always start with their chest touching the bar, the basically the shoulder blades touching the bar, and then they'll come down to about 20 degrees or 30, and then they'll hold that anywhere between two and eight seconds.
00:53:14.480 --> 00:53:16.000
Again, time under tension.
00:53:16.079 --> 00:53:20.239
I'll progress that as the kind of cycle goes.
00:53:20.480 --> 00:53:23.440
Uh, the next point is a midpoint, okay?
00:53:23.519 --> 00:53:28.559
So 90 degree, anywhere between again, two and eight seconds is what they'll hold it for.
00:53:28.719 --> 00:53:33.840
And then the last three-point pause or the end of the pause is about 120 degrees.
00:53:34.079 --> 00:53:37.440
So right before they get into the full extension.
00:53:37.920 --> 00:53:42.639
So again, like that's top range, mid-range, bottom range, okay.
00:53:42.880 --> 00:53:50.400
And you'll be able to physically see where every individual is almost where they're weakest at in that three-point, right?
00:53:50.559 --> 00:53:52.480
And strength is very joint specific.
00:53:52.639 --> 00:54:07.920
So again, if you notice that your athletes are really weak in that 120, well, then that probably tells me that maybe for that next training progression or cycle before I even move to the chin, we're gonna hit some overloaded 120-degree isometrics, and then we'll hit the chins.
00:54:08.079 --> 00:54:08.400
Got it.
00:54:08.559 --> 00:54:12.239
So it's just another way to check your work, check your athletes.
00:54:12.400 --> 00:54:14.000
Okay, so again, supinated.
00:54:14.159 --> 00:54:17.760
If we're going that one, they're gonna start up, chest the bar, hold it.
00:54:17.840 --> 00:54:19.760
I'll tell them come down to 30.
00:54:19.920 --> 00:54:21.119
They're squeezing and holding.
00:54:21.199 --> 00:54:22.960
So say I do a four-second hold.
00:54:23.199 --> 00:54:24.880
Okay, good, down to 90.
00:54:25.039 --> 00:54:29.440
Right here, I'm ripping, squeezing into the bar as hard as I can, legs still stay straight, good.
00:54:29.679 --> 00:54:39.760
120, all the way down, almost into that end range, but I'm squeezing and ripping, okay, and then I'm still ending in that full extension, and then they'll come down.
00:54:40.000 --> 00:54:40.400
Love it.
00:54:40.639 --> 00:54:40.960
Yeah.
00:54:41.199 --> 00:54:48.159
So then the last, obviously, part of that progression is if they're again competent in those three progressions leading up.
00:54:48.320 --> 00:54:51.280
Typically, I'll overload those three-point pauses as well.
00:54:51.360 --> 00:54:53.599
So they'll have chin-up belts on.
00:54:53.840 --> 00:55:01.039
Um, and we're overloading those specific positions, and then from there, usually if they can get through that, they're ready to hit the chin.
00:55:01.360 --> 00:55:05.519
You've had, you've talked about like your journey and how you've learned so much from so many people.
00:55:05.679 --> 00:55:07.599
And I mean, you're coaching in Miami.
00:55:07.840 --> 00:55:17.440
If a young coach, if you were to give advice to them of, you know, you have these systems now, you have these progressions, regressions, things to kind of like fall back on, go forward to.
00:55:17.679 --> 00:55:22.719
What advice would you give to a young coach that's now coming into this space, or maybe they've been in the space for a while?
00:55:22.800 --> 00:55:22.960
Yeah.
00:55:23.119 --> 00:55:27.920
Like of like some direction or things that maybe like a lesson that you learned that you would that you would share.
00:55:28.239 --> 00:55:37.599
Yeah, I think um, I think the biggest thing for me, and anyone that comes and works for me too, and any young strength coach that reaches out is that like you have to have a standard.
00:55:37.760 --> 00:55:51.840
Um, because if you don't, or if you don't really know like why or what you're trying to accomplish, then you really are gonna feel lost because like you have a million exercises that you're seeing on Instagram and Twitter and whatever, TikTok.
00:55:52.159 --> 00:55:54.800
And the how and the why behind it, you won't always know.
00:55:54.880 --> 00:55:56.960
But all you know is that they're just doing something.
00:55:57.199 --> 00:56:03.199
So just because athletes are doing an exercise doesn't mean that like there needs to be a rhyme and a reason.
00:56:03.280 --> 00:56:09.519
Because if you don't, then it really is hard to progress or regress if you don't have somebody that can do that exact same thing.
00:56:09.679 --> 00:56:12.400
So for me, it's know what your principles are.
00:56:12.559 --> 00:56:15.039
And your principles are gonna drive your methods.
00:56:15.199 --> 00:56:17.519
Like that's ultimately like the goal, right?
00:56:17.599 --> 00:56:24.559
Like, that's why some of my seniors are doing something in terms of the methodology, they're doing something completely different than my freshmen.
00:56:24.880 --> 00:56:26.960
But the principle of training is the same.
00:56:27.199 --> 00:56:31.840
Um, the goal and the uh principle that we're trying to accomplish stays the same.
00:56:32.000 --> 00:56:36.880
Now the method is different and it can change based off of the athlete that I have in front of me.
00:56:37.039 --> 00:56:40.960
That doesn't scare me because I know what I'm trying to accomplish from a principle standpoint.
00:56:41.119 --> 00:56:47.039
And I think that's where a lot of young coaches go wrong is that they don't have the principles and what they're trying to actually accomplish.
00:56:47.199 --> 00:56:48.639
They just see the different methods.
00:56:48.800 --> 00:56:50.559
Oh, I can use a 612-25.
00:56:50.719 --> 00:56:53.519
Oh, I can use step loading, or I want to use clusters.
00:56:53.679 --> 00:56:54.639
Well, why are you doing that?
00:56:54.719 --> 00:56:56.559
Like, what are you trying to actually accomplish?
00:56:56.719 --> 00:56:59.039
Oh, I want to use German volume, like body comp.
00:56:59.440 --> 00:57:00.079
Well, why?
00:57:00.239 --> 00:57:02.079
Like, what's the point behind it right now?
00:57:02.239 --> 00:57:05.679
Because now that's looking completely different than what your original goal was.
00:57:05.920 --> 00:57:21.519
So I think that's something that my mentors like Dave Scholes, Alan Bishop, um they've like really kind of like Christian Thibodeau, like they've really opened my eyes to like, you've got to have a principle of training because otherwise you have nowhere to go.
00:57:21.679 --> 00:57:23.760
You're just randomly trying to pick and plug.
00:57:23.920 --> 00:57:41.360
And like in an environment in the college setting where things are changing pretty quickly, where you're gonna have athletes that are coming in at completely different spots in their career, you have to have an idea of why you want to do something and how that's gonna eventually be accomplished, because then you're gonna be able to actually make decisions that help your athletes.
00:57:41.519 --> 00:57:49.119
Otherwise, you're just kind of like swimming with no, like you're just doggy paddling, I guess, like out in the ocean with no no way of getting anywhere.
00:57:49.199 --> 00:57:49.360
Yeah.
00:57:49.599 --> 00:57:53.440
So well, Brie, I'm gonna be honest with you.
00:57:54.159 --> 00:57:59.920
The fact that you told me you were like, I'm not sure, I'm kind of nervous, like you were you were impressive.
00:58:00.159 --> 00:58:03.360
Oh like I I am thankful for today.
00:58:03.440 --> 00:58:09.280
Um, the stuff you shared, um the your your principles being so open, um, the coaching cues.
00:58:09.360 --> 00:58:11.679
I think people listening to this are gonna learn a ton from that.
00:58:12.159 --> 00:58:13.199
Um thank you.
00:58:13.920 --> 00:58:14.480
Thank you for your time.
00:58:14.800 --> 00:58:15.119
Thanks.
00:58:15.199 --> 00:58:15.840
This was fun.
00:58:16.000 --> 00:58:20.079
Yeah, I I yeah, this they incredible.
00:58:20.400 --> 00:58:20.800
Great job.
00:58:21.440 --> 00:58:21.760
Thank you.
00:58:22.079 --> 00:58:24.239
Um hope you guys has enjoyed that episode.
00:58:24.320 --> 00:58:28.800
This is Bree Brown here at University of Miami, and uh it's a performance support project.
00:58:28.960 --> 00:58:30.159
Thank you guys, see you next time.
00:58:31.599 --> 00:58:33.360
Cool, yay!