Rob Assise is a jumps coach and mathematics teacher at Homewood Flossmoor High School (2023 Illinois State Track Champions). He is also a writer, a regular “Track Football Consortium” speaker, and a multi-time guest on this podcast. In addition to high school sports, he owns the private training business Re-Evolution Athletics.
Having good reactivity in the feet carries nuance with it. Some athletes can use their feet exceptionally well for sprinting or straight-ahead pursuits. Others have foot dynamics that allow them a better conversion of horizontal energy to vertical. Ultimately, the goal is to understand why athletes use their strategies and find areas of improvement specific to the individual.
On today’s podcast, Rob covers ideas on intersections of sprint and jumps training in track and field, athletic asymmetry, plyometric coaching, speed and power complexes, and a nuanced discussion on the nature of foot placement in sprinting and plyometrics, on the level of both performance and injury prevention. Rob is a humble and experienced coach, and I’ve always loved having a chance to sit down and talk training with him.
Today’s episode is brought to you by TeamBuildr’s Gym Studio, and the Plyomat
Use the code “justfly25” for 25% off of any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer head to: Lilateam.com
The Plyomat is a functional, intuitive and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at plyomat.net
Podcast: Play in new window | Download (Duration: 1:10:19 — 64.4MB) | Embed
Subscribe: Apple Podcasts | Spotify | Amazon Music | Android | Pandora | iHeartRadio | JioSaavn | Podchaser | Gaana | Email | Deezer | Anghami | RSS
View more podcast episodes at the podcast homepage.
Main Points
1:00– Using Sprint Float Sprint Methods in Track Jumpers
10:00– Understanding Sprinting Better by Being a Jumps Coach
21:03– Enhancing Sprint Performance through Training Variety
27:00– Impact of Sports Tools on Running Mechanics
30:17– Utilizing Asymmetry for Optimal Athletic Performance
31:55– Addressing Athlete Asymmetry for Optimal Performance
42:31– RSI Scores and Foot-Ground Interaction Patterns
48:24– PVC Pipe Balancing for Foot Strength
55:54– Enhancing Athletic Performance Through Varied Plyometrics
57:54– Enhancing Sprinting Performance Through Plyometrics
1:02:01– Dynamic Foot Contact Options for Performance Optimization
1:02:01– Dynamic Foot Placements Enhance Plyometric Training
1:03:06– Enhancing Plyometric Performance Through Midfoot Engagement
Quotes
(7:43) “The best thing that happened to me as a sprint coach was focusing on the jumps. It just allowed me to kind of see things from a little bit of different perspective because on the Runway you’re really not at maximum speed.”
(15:49) “When you do things that the brain finds interesting, your brain doesn’t give a damn about volume.”
(32:20) “In general, when we’re looking at asymmetry with a 1080 or something, like bounding, hopping, whatever, I usually just use, like, a 10% marker. So, like, if that asymmetry is greater than 10% or maybe approaching 10%, maybe we’re going to tease in some things to try to get a little bit more of a balance”
(42:31) “I’ve had sprinters who have had crazy good RSi scores. And they come over to the jumps and I’ll have them, like, bound or hop, and they’re going to have a contact that’s more flat or rolling and they just can’t do it. It looks like incredibly labored. It’s like they just don’t want to. They almost refuse to contact that rear part of their foot”
(44:30) “Those athletes who struggle accessing that rear part of their foot, they were more prone to hamstring injuries.”
(48:52) “Very few people are going to hit a forefoot contact gallop”
About Rob Assise
Rob Assise has 20+ years of experience teaching mathematics and coaching track and field at Homewood-Flossmoor High School. He also has coached football and cross country, and is also the owner of the private training business, Re-evolution athletics. Additional writing of his can be found at Simplifaster, Track Football Consortium, and ITCCCA. He can be reached via e-mail at robertassise@gmail.com or Twitter @HFJumps.
Free Speed Training eBook - Velocity 101
Improving speed is one of the most popular topics in the athletic performance equation. Where there are many ideas and thoughts out there, as to particular training exercises, or setups, the more core aspects of speed training often go without mention. These include the fundamental aspects of what makes an athlete fast, specific sprint-power concepts, the relevance of "3D" motion, motor learning and more.
Velocity 101 will help you take a leap forward in understanding of what makes athletes fast, and how to train it effectively