Today’s episode features strength and track coach, John Garrish.  John is the director of athletic development at North Broward Preparatory School in Coconut Creek, Florida, and the school’s head track coach.  John was recently voted the 2022 National High School Strength Coach of the Year by the National High School Strength Coach’s Association.  John appeared previously on the show discussing his speed training approach in episode 182.

The symbiosis of track and football is often discussed in the process of training, and importantly so.  What is talked about less, are some of the specifics of what track has to offer, not just in the sprints, but also in events like triple jump, that can enhance an athletes speed, power, elasticity and overall movement profile, in their other sports.

John was a hammer thrower in his college years, as well as a former football player.  The hammer throw is, of all the throws, the one that requires the greatest symbiosis and harmony with the implement.  The triple jump (bounding) requires a tremendous symbiosis with the ground, and how one interacts with it.  You can easily see John’s experience and intuition of track and S&C concepts emerge in his progression of bound, skip, hop and overall elastic training with his athletes.

On the show today, John covers thoughts on hand position and “elastic/rigidity” vs. “muscular” sprint strategies in athletes as they move from youth to high-school levels.  This sets the stage for his talk on his galloping, skipping and bounding progressions, and how he keeps movement quality and velocity at the core of the progression.  John talks about how he keeps the training fun and intentional, and how he changes emphasis as athletes move from middle school, to high school years.  This show is a beautiful fusion of team sport S&C, and track and field concepts, and can be used to help any athlete develop more fluid, dynamic power outputs on the field of play.

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Timestamps and Main Points:

3:50 – What a typical workout looks like for John, and how he does bounds, skips and gallops himself to be a better coach in those movements

8:29 – Thoughts on hand-position in young athletes vs. older athletes, the use of rigid, splayed fingers, and how that rigid-open-hand strategy might change, as athletes get older

28:36 – How John evolved skips and gallops from elementary school, into their middle and high school years

37:21 – John’s take on more traditional extensive hops, in light of his use of skips, gallops and hops

44:37 – Different constraints and emphasis of skips and bounds are that John utilizes in his scholastic and open-large group training sessions

54:07 – How to give athletes balance in their skip and gallop profile without diminishing their “superpower”

1:00:59 – John’s thoughts on when to get bounding in the mix for athletes, and how to progress it

1:15:17 – Using backwards single leg hops for athletes, its benefits, and potential link to being able to bound forward for distance



“I felt that unless I at least had the comfort of the ability to demonstrate, or perform these movements (bounds, gallops, skips) myself, then I felt there was no way I could verbalize it to my athletes; or find lesser cues, or a tactile cue to get the athlete to feel it as well”

“Some of the fastest girls I’ve seen at track meets do display that splayed hand position (when sprinting)… but as they progress in middle school you see less dominance of that hand position”