Just Fly Sports | Jump Training, Speed Training, and More
WEBIn 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. Connect.
Isometrics for Athletes: The Complete Guide - Just Fly Sports
WEBBenefits of Iso’s. The benefits of isometric exercises are many but depend highly on exactly what type of isometric you are doing. The three types of isometrics that I use are, in order of use: extreme isometrics (pulling down into a maximal joint angle), oscillatory isometrics (static holds and releases), and maximal overcoming isometrics. A great example of an “extreme” isometric would ...
Optimal Javelin Flight: Physics and Fixes - Just Fly Sports
WEBFor most objects, the optimal flight angle is 45 degrees. Due to the javelin’s aerodynamics and speed, its release angle should be around 36-40 degrees. This is calculated from the path of the javelin’s center of gravity. For every 3 degrees in difference, there is roughly a 2m difference in distance (with perfect attack angle).
Ben Patrick, “Knees Over Toes Guy”, on Building Bulletproof Knees
WEBTimestamps and Key Points. 6:30 Ben’s athletic journey from knee pain, surgeries, and injury to pain-free performance. 12:47 How Ben got started with the “knees over toes” idea with the late Charles Poliquin. 18:40 How it is crucial to bulletproof the ankles and knees as part of a vertical jump training system. 26:31 The four …
Plyometric of the Week #15: Maasai Warrior Pogos - Just Fly Sports
WEBThe Maasai are a tough group. The ability to kill a lion is par for the course of a warrior who has gone through rite-of-passage. The video above shows a tribal dance, of which the highest jumpers are given high regards, and there are even competitions between tribes. Athletes grow up being around, mimicking, and performing these dances.
Ron McKeefery on Professional Aspects of Strength and …
WEBRon McKeefery is the vice president of performance and education for PLAE. Nationally recognized as a leader in the area of sports development, Ron McKeefery has twice been named Collegiate Strength and Conditioning Coach of the Year. In 2013 Coach McKeefery was honored as a Master Strength and Conditioning Coach by …
Depth Jump Guide: 8 Rules to Get the Most Out of Depth Jumps
WEBUnlike many “repeat” plyometrics, like tuck jumps or hurdle hops, a depth jump is a “single shot” movement, meaning it focuses on one single, powerful effort, compared to a series of repeated, rhythmic efforts. This is similar to the “single shot” nature of many jumps in sports, such as a volleyball spike, or a dunk in basketball, except now the “drop” can be overloaded, based ...
Javelin Throw Strength Benchmarks - Just Fly Sports
WEBCompetition Level: Standing Long Jump: Standing 3-Jump: Standing 5-Jump: Overhead Backward (5.4kg) Underhand Throw (5.4kg) Overhead Forward (4kg) Overhead Forward (2kg)
Long Sprinting for Reactive Vertical Power: Part I - Just Fly Sports
WEBLong sprints is an extreme form of capacity, but it is not so much capacity on the neurological level (although it can be helpful in building an extension pattern of sorts), but rather the structural level. Although it is on the high end of capacity, long sprints build elastic strength through the hip and lower leg.
5 Keys to Phenomenal Off-Season Training for Track & Field
WEBWhat off-season training for track and field (sprints, jumps, throws) should be: Maximize specific work capacity under mimimal emotional stress. Increase the ability of the athlete to recover between specific event performances. Perfect movement and technique from a cueing and specific strengthening approach.