Today’s show is a Q&A with Joel Smith.  We are back again for a series of your questions and my best answers.  Today’s show is by theme “The Speed Show” with a ton of questions on speed, acceleration, max velocity, muscle-relaxation speed, and even working with distance runners.  Sprinting is always going to be a synthesis of so many elements of human performance, and is one of the highest-reaching challenges for any coach in athletic coaching (which is why it’s also such a rewarding puzzle to solve).

Outside of the common speed questions; I also had an interesting question on how to assess “swings in the pendulum” of training methods.  The awareness by which we get to our own coaching biases is important, so I’ll dig into some ideas there as well.

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



View more podcast episodes at the podcast homepage.



Timestamps and Main Points

1:59 – How to fix heel-striking in athletes

12:56 – A step by step process on helping athletes improve hip extension and delay knee extension

19:50 – Thoughts on flat feet being an advantage since you enter mid stance more quickly?

22:16 – The top 2-3 faults, issues I commonly coach as it pertains to start out of blocks, acceleration in those first 2-3 steps, and common drills I utilize for correcting said issues.

33:57 – How to periodize maximal velocity work. Once intensity is at the max and assisted/overspeed is touched upon sporadically, where do we go from there?

43:18 – Thoughts on setting up a weight room/jumping/sprinting program for high school XC runners. Training age with me 1-3 years.

50:44 – How do you balance your stance/beliefs when training philosophy and paradigm swings like a pendulum?

56:54 – In regards to the Soviet research on muscle relaxation times being the differentiating factor between their elite and non-elite athletes, what are some methods to train relaxation times?



Show Notes

Dave O’Sullivan Slouches

https://www.youtube.com/watch?v=cYD4Jx_IXSw

Usain Bolt Warming Up

https://www.youtube.com/watch?v=aW9GxrrSDFg&t=163s



About Joel Smith

Joel Smith is the founder of Just Fly Sports and is a sports performance coach in Cincinnati, Ohio.  Joel hosts the Just Fly Performance Podcast, has authored several books on athletic performance, and trains numerous clients in the in-person and online space.  Joel was formerly a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo, and track and field.  A track coach of 11 years, Joel coached for the Diablo Valley Track and Field Club for 7 years, and also has 6 years of experience coaching sprints, jumps, hurdles, pole vault and multi-events on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse.

Joel has coached 2 national champions, multiple All-Americans and school record holders in his time as a track coach. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016.

In 2011, Joel began Just Fly Sports with Jake Clark as a central platform to promote information for athletes and coaches to reach their highest potential.  In 2016 the first episode of the “Just Fly Performance Podcast” was released, now a leading source of education in the sports performance field.  The evolving mission of Just Fly Sports is focused on teaching athletes to realize their true, innate power, and achieve the highest joy in their training, competition, and in the community.