Speed & Power for Team Sports with Justin Mucci

One of the key areas in the athletic capacities of uncommon success is speed power. Kind of associated with elite athletes and the Olympic Games and those kinds of things. Like naturally, that's the way of thinking about it. But the retention of power, retention of power in aging people is probably the most important thing. There's a lot of people that want to run marathons and they think they need to look after their heart and such. But the ability to move quickly and to receive force quickly is much more life enhancing than being able to run for a long time. Being able to run for a long time is not likely to be important for almost anyone in the western world. But if you slip in the shower, then being able to react quickly and rebalance yourself quickly is very important. So from the spectrum of I want to change the world with athletic performance, break world records, do parkour and tricking feats, do weightlifting through to looking after your grandma. The speed power conversation is a very important one. And so, yeah, the. There's a few main angles to look at it from. If I'm introducing this idea, we can look at it through the lens of elasticity and the ability to receive and then put back force. That spring like ability amortization, that is one of the components or one of the ways that we can develop speed power. The other two main ways to think about it are in terms of acceleration and deceleration. Being able to get something moving that isn't moving, which requires a lot of strength. Which is why Louis Simmons said all speed starts with overcoming inertia. And that's why strength training has played such a big role in speed power sports. Even though some people still argue that we shouldn't train strength for acceleration. And then the ability to receive force quickly, deceleration, the ability to stop isometric braking forces, these are often neglected because you don't need them in the 100 meters, you don't need them in weightlifting. You do sort of need them in weightlifting. Actually, when you're receiving the buy, there's quite a bigger decelerative force. But the way that athletes will generally do weightlifting is to catch the bar with almost straight legs, which decreases the decelerative component because of this seeming lack of need for it. With shot put, with high jump, with sprinting, with weightlifting, the idea of receiving force didn't really make it that much into team sports, where in those chaotic environments, it's a lot about the ability to receive force as well as generate it, as well as the elastic capacity. So Charles Poliquin said, always choose the elastic athlete. His System had very little elastic development within it. Which makes sense that you would choose the elastic athlete if you, if you wanted them to already have that capacity. If you didn't want to develop that capacity, then you wanted to already be there. And then you put strength on top of that and you get an amazing result. You put more muscle mass on top of that, you get an amazing result. So it's kind of an introduction to the, the topic of speed power. Yeah, I hinted at some of the best methods for expression of it with weightlifting, sprinting, but then yeah, most field sports have good, good amount of it. Open the discussion or questions talking points.

Yeah, I think, I think the, the first, the first I guess realization that I had when I started to then continue to progress with speed and power development, like after I was already in college and like thought it was, it pretty much was like how much I could get better at these things was.

The more.

Like the more ATG movements and the more. Realizing how complex everything was, but at the same time how strength, strength movements and overloaded eccentrics and all these different types of, you know, systems of training, realizing how they directly correlate to functional body movement as an athlete, like with speed and power, with reaction time, with deceleration, with acceleration and how everything would.

Connect.

Has definitely it's continuing to evolve in my head. Like the, the idea that, you know, well to improve. A route concept to a receiver, I can then say to him one, yes, we have to work on the footwork and the elasticity of the ankle, but we also have to work on like think about the Nordic that you just did the other day. So then be able to fire that kick up in your head and like literally think about the, the ways of training and how they directly correlate to the functional, functional movements that you should be able to do. Yeah, that's just been a, a realization for me especially like being a college athlete that thought it was it with strength training. I literally thought it was just strength, nothing else. Then that completely changed when I, when I started to actually then progress more and more after being introduced to movements like ATG and, and you know, guys in the space like, like you said keys like Louis Simmons and, and Charles Poliquin, like those types of movement patterns, like there's no way they don't, they don't directly correlate. But I will say that when you then see how it's more about like the strength training is the preparation to then see how, how well the elasticity is functioning. I guess like in a, I guess for example, like for speed. For speed and jumping, you can definitely tell by their preparation, regardless of what way they do it, whether it be full range strength training or, you know, a lot of isometrics and plyometrics. Whatever way they do it, the base that they have is clear when they do the movements. Meaning, like, the best way for me to test how well somebody's functioning as an athlete is to just watch them play a sport. Because then I can pick out all the points where I see they are weak and that I know exactly what to work in training. So they go hand in hand. Um, yeah, those are just my thoughts. On, off what you said, that reverse.

Engineering of what, what is the thing that you want to do is kind of, I think where Charles went deep and he was able to get that message across to Ben Patrick. That's the foundation of the ATG system is like show, show us that movement in reverse. And that's, that's the strength movements that, that you need to do that are going to be most specific to the tasks that you want to perform. And be cool to hear guys who are on, like, what, what's front and center for you in terms of speed, power? Where are you at with it at the moment? Where are you expressing it? Where are you developing it? That, that idea that it's fixed is something that I, I'd sort of forgotten about, but that was the big idea when I was a young athlete, is that like, speed is a fixed quantity. Some people have it, some people don't. It's genetic. At the same time, they were telling us that we couldn't build new neurons as well, that after 20 or so we didn't have any new neurons growing inside of the brain. Which we now know is not true either. It's pretty wacky that they were actually teaching that at university and turns out it was wrong. It's a pretty big thing to be wrong about. But being wrong about speed development is also a pretty big thing to be wrong about. Physics of speed are fairly simple and people get confused when they look at, okay, well, these sprinters are doing X, Y, Z, therefore we only need to sprint to be like them. You gotta look at the ground contact times. So if what they're doing only requires longer ground contact times for strides one and two, and there's no deceleration time, there's no change in direction, then you never get those long ground contacts. And therefore you arrive to a system where it's like, okay, we never need long ground contacts. Everything's about just running really fast. And, you know, there's the kind of like the feed the cats system is maybe the, the biggest one for that. Of like, we just need a sprint. We need a sprint every week. But then you can get super fast without sprinting. Like, that can definitely work. But then if there's longer ground contact times, which there will be, especially in something like American football or rugby, where where you're pushing against an almost immovable force, well, then strength is going to play a massive role. And there's no cap on the strength there used to be. The idea of like, oh, they're strong enough. Where are they going to need more strength than two and a half times body weight? But if you're, you know, for example, on a, on a squat or a partial squat, like, there would be these, like, oh, it's. He's arbitrarily strong enough. Like, well, no, he's going to be against two guys, he's going to be against three guys. And there's never going to be a point where being stronger wouldn't be an advantage for sure. If, if it's costing him all of his training volume to get that extra 2% in strength when he's got the strongest bench press and the strongest squat and he can't catch and he's not elastic, then, yeah, we got to prioritize where we do this stuff. But the, we get lost in looking at things through a straw, through a microscope of, okay, this is what works for speed. We just need to run fast and then we get fast and then our athletes are fast. But hang on, like, a lot of the quality movements that they need to do have longer ground contact times and they require more strength. And therefore that's why that other stuff has been a part of a lot of other programs.

Yeah. And I think that, I think that the next thing that you guys hear me just making sure.

Yep, yep.

Yeah. I think that the next thing to throw on top of that is like, you're just saying, yeah, like, you just have to sprint. You have to sprint, you have to sprint. And then you then realize that strength.

Does play a big role. But what is the strength training that you're doing? Like, that's the next, I think, realization.

That was, that was for me and it was really like, if you, yeah, if you look at sports with more ground contact, it's, it's more about how.

Strong and stable are you. Are you in the angles?

The angles which you can produce the most forced in?

Like, that's, that's, that's the number one.

Thing is, is like it doesn't matter.

What sport it is either. Like, it could be less contact.

Doesn't matter.

It's.

It's more.

How strong are you in the. The angle where you can get the most out of the separation from a defender, the separation from a. From anybody on the team to get higher in the jump. What little angle can you be stronger in? Has played a. Has played a huge difference for me at least in my experience.

Training guys like just the, the shin.

Angle and the knee angle and then the calf raise at the end of the jump and then the full hip extension. Like all of these areas, you then realize they're all angles that you must be stronger in and have the ability to, to. To move naturally in them and not have restriction.

Has been.

Yeah, that's been key for my athletes.

As well as myself.

Yeah, yeah. The, the positional strength. It's funny because systems that seemingly oppose each other, like Franz Bosch is, is the extreme of positional strength for sprinting. In, in my mind, like he, he really pushed that idea into the strength world. He came to the Roosters 2014 talking about positional strength. You don't need to strength train. But then what are you showing us? Looked like strength training to me. It was like you need. They need to hold 40 kilos on a single leg back extension. And it's like, yeah, but that's, that's no joke. Like, that's, that's serious strength. But how is that not strength if it's strength? And. But, but he was saying like, okay, we need position specific strength. And he was looking at it quite a lot through the lens of straight line sprinting. Because then if you look at the positions they really need in the game, well, they need to get the hips down lower. And so you need to be strengthening those positions as well. And that's what comes out with the split squats. That's what comes out with the seat of good mornings. And to open up more position and full squats in general. As a baseline measure for this. One of the things that impacted me early in my career was like Joe DeFranco saying, if your program. I think it was like teenage article or something. If your program is. If your players are getting better on the counter movement jump, then your program's working. If they're not getting better on the counter movement jump, then your program's not working. And it's too broad a statement to be true. But there's some really truth in it. If getting stronger, but the jumps are getting worse. And I stuck with that as a philosophy. So we got, we had a jump out in France. It was lucky that they, they had one there. The league had bought them for all the teams and I, so I, I started using it religiously. We used it every week and we saw the guys jumps going up and they were seeing okay, I'm getting better at this. And part of it's just learning the skill. But it's never a bad thing. Like people criticize as well, oh, it's just a skill. Well, I want them to be skillful at jumping. Like I want them to be skillful at putting force into the ground through their legs. And if they're not skillful at that, maybe they don't need to two foot jump that often in a game. But at some point there's not much more skill development and it's just going to be that they're putting more force into the ground. Like you. There's only so much complexity of a two footer jump For a professional athlete who can execute all kinds of complicated motor patterns that doesn't go for that long before the their skills more or less there. And then you get the same criticism about weightlifting. It's like, well yeah, but after the first three weeks like if their technique isn't getting that much better then they gotta be putting more force into the floor, more force into the bar for that bar to be coming up fast enough for them to catch it. These are probably the measures that, these were the measures that I used most, enjoyed most. If I had my time again, like if I was working in that environment now, I'd probably have some more complex indexes of jumping. Technology is better. It's probably easier to get more numbers. But the simple thing of the players knowing their counter movement jump, I would put more emphasis on a reactive jump as well. I didn't have the courage to do that because I had tendon issues myself and I didn't want to give players tendon issues. And they were heavy athletes. And the worst thing you can do is injure a bunch of guys or have them have sore tenants, sort of sore Achilles sore, sore patellas. So yeah, we, we pushed up the counter movement jumps and we pushed up the, the weightlifting and it worked very well. Like the guys feel good, guys feel good when they can throw and catch really heavy objects. It's difficult to throw 100 kilogram medicine ball and catch 100 kilogram medicine ball even harder with 150 kilos. I had a player with 155 kilo barbell throwing it and catching it, but how do you do that with another object? Well, that's the advantage of the bubble. That's why the bubble exists is because you can put your hands on it and pick it up. You can deal with more force. Now the opposite's also true. Something that's really awkward to pick up, it's only 50 kilos, but it feels kind of awkward to pick it up and carry it around. That's, that's valuable too. But yeah, in terms of measuring power, we were doing it at least, you know, every week and, and players had that feedback that they were becoming more powerful and then you know that you're going to have faster 0 to 5. Like the counter movement jump correlates with 0 to 5. 0 to 5 is what gets you paid. That was another Poloquin line. Your 0 to 5 speed is going to correlate to the amount of money that you can earn as a professional athlete. All other factors being equal. Zero to five is the, the key thing because zero to five is also going to correlate with change of direction and ability to stop.

What is 0 to 5?

0 to 5 meter acceleration? Oh yeah, like, like a 10 meter sprint. People do 10 meters. I love doing fives. We had a gym that was about 20 meters long, maybe 18, and we were doing five meter sprints in the gym and I loved it. I bought speed gates. Second year in France, we had these gates. When I got to Australia it was like some fancy company and they were just, we couldn't get them working. So I didn't get that much data when I was in Australia. But the, the French one. Same with the jump mat. But I bought the jump mat when I got to Australia but the players loved it. I would do 5 meter sprints inside the gym towards the end of the session. And again, like people would say do speed power at the start of the session. Mostly did that with weightlifting, but I was all about safety and all about having them fired up for it. So we did at the end of the sessions and yeah, they had to learn the three point start. And again you get that criticism. Oh, it's just technique of the three point start. But if they're too uncoordinated to learn a three point start, how the, how are they going to play football? You know how they're going to play a complex game, they can learn that skill and then you get them really excited about how quickly they can get off the mark and they see, okay, this guy squats a ton and he's getting off the mark really quick. Like Maybe I should be more like him. Like he can squat a lot of weight fast. So then the players will understand what's, what's going on and they see that you're trying to put money in their pockets, you see that you're trying to, you know, extend their careers and, and you get that next level buy in which then makes it all the more fun.

Yes ma'. Am.

Would you characterize that 0 to 5 as quickness versus speed? We had a French guy on our team that in the tight space is very elusive but and the breakaways he would often get caught and have that breakaway speed is there.

Yeah. Top speed is, is a different thing. It takes more efficiency of the running stride. Flexibility is a big thing. Once you go past like the 40 meters, being able to have a more fluent running style, if they carry more mass, then they're just not going to be as good for longer distance. You extrapolate it out. There's never going to be a thick set 220lb guy running a marathon, you know. So at the further you get past the 10 meters, the less, the more it's like a marathon. So the more you want to be built like a marathon runner. Yeah, these are, these are factors there. The specific strength, being more lower back and quads can help you off the mark where you want to have that hamstring ability for the, for the top speed running.

Yeah, yeah.

I would say that for like those.

Five meter things like those five meters.

At the end of the session, it's a good idea. On a day where you're getting, you're getting either deep hip hinging or on a day where you're doing a lot of lower leg and, and direct quad work.

Because in those shorter spurts of time.

I like what you said there. Like the flexibility matters when you already have the running form and it's just the ability to then get the longer strides but have, but also be strong. So you like it's first strength and then linked with a sprint in, in.

The concept of like what you're talking about. But.

Yeah like in that those first five meters it would be all ability glute length in my opinion, glute length, it would be quad, quad activation. So it's not just quad strength because you have, you should be able to fear feel your hip flexors firing out of those short positions. That's so important I think at least from what I've experienced and what, and how the athletes function when we do these. Like how we actually warm up when.

We just do a Speed and jumping.

Day is we literally open up the glutes as much as possible and are able to then open up the hip flexors as much as possible. But then also in the very, very short range, be comfortable with strengthening. And that's why guard hammer races are actually very good for a good, like a good example of short range, natural range like the first five meters, you want to be able to actually feel that, that acceleration from the hips because that's literally what you're getting all your force. But then you have to have the lower leg strength to be able.

To.

Then absorb it and then go again, absorb it and then go again and at the shin angle that gives you the most acceleration forwards. So this is like, yeah, it's, it's, it's so clear, at least in my.

Head, that.

The mobility plays the biggest role in having the ability to train the right muscles for speed and power. But then you got to be aware of the movements that can then produce.

The different types of results that you want to have.

So the first five meters you want.

To have that long glute length and.

The, the quad activation and the lower leg. But then in those longer strides, those top speed areas, like that's where you.

Want to work deep stretch RDLs, that's.

Where you want to work full range.

Lift squats and actually master those movements.

Being strong at the bottom positions because that's literally the, the.

The position that your leg is going to be in.

Yep, yeah, the split squat is, is really powerful for that first five. Being able to get into that deep position and the hip flexor as well. You see guys, you just got sort of shuffle in those first five, can't get the force into the ground. And it's way safer than people think as well. Like I, I, when I started doing it, people concerned, like the head coach and whatnot, other people would be concerned like how are you going to sprint guys with, you know, within a training session, like within the week. And it's like 5 meters is push, push, push. It's like doing a counter movement jump. You really don't need to think about it like sprinting, just think about it like doing a jump. You got three pushes and then the, the risk is very low. I never had an injury with it, had more injuries with trap bar deadlifts than I did with, you know, five, five meter accelerations. And the guys are accelerating every training session so many times as well. Like they're already conditioned to that movement. You just ask him for a higher quality version of it and, and Ask them to stay lower is like a specific stimulus that I wanted for them as well. They're probably never going to be that low or they're rarely going to be that low in the game. There's certain circumstances where they might want to stay that low as like a running back type thing. Scoring from in close like that. That sort of positional strength is actually quite important in rugby league rugby to have that really low strength. But yeah, it was just that. Yeah. Push, push, push. You could see the ones that can open up the hips then, then you can prove to them as well, like watch it in slow motion. Okay, these are the positions. But yeah, Sean with the, with your, with French guy, was he. What was his build? Like what is it any of that?

Yeah, he's a pretty small dude. Yeah, yeah, he was really small. He played wing fullback.

Yeah, yeah, yep. Yeah. Like you have to have extreme power to weight ratio to accelerate but then you same. Same deal for top speed. You. You got to, you got to have. Might be. Yeah, it might be the, the mechanics. Stride length also helps as much as everyone told Usain Bolt he couldn't be a sprinter because he's was too tall to be 100 meter sprinter. It turned out that he was. So smaller guys with taking more strides will tend to get run down as well.

Yeah, we had another winger, South African winger who had quite large bottom half and his breakaway speed was. You'd never catch him once he got away. Huge quads.

Yeah. So bringing it back to. We're talking a lot of theory and a lot of what we're doing. Coaching, coaching guys thinking about teams. So what, what's there practically for you at the moment? You. Are you doing any jumping at the end of the. I, I would suggest it more towards at the end of sessions and at least like once a week going fairly hard with it, whether it's jumping or sprinting. But light, light drills are also good coordination and get. They get a lot of thrown at them from the poloquin type crew of anything that requires skill and coordination and it doesn't look like it produces a lot of force but then you see the best movers and it's, it's. There's a dance component to it. So if the training looks like dancing, then it's on the, it's on the money. And Michael's been doing his dancing.

Yeah, I've been definitely. Yeah, yeah, I've been, I've been definitely.

Doing.

Jumping at the end of sessions and then also.

Sprinting and just being in those like unnatural positions. At the end of session. And, like, holding. Playing around with, like, holding. Athletic stance, sort of isometrics. Like, we'll get into a defensive back or a linebacker position position and literally just hold for, like, a minute and, like, maybe two minutes. And it's just strictly just because, one, there's so much deeper and more comfortable in the position at the end of the session because everything's already opened up. Like, if we're working deep hip hinging, and then two, for their bodies to realize and actually be strong in the position is very important, I think. And they.

They have.

The feedback from that has been clear. It's like, we have a few lacrosse players on the team, and we just work these athletic stance positions after the lower days like we did today. And they're telling me, like, yeah, like, I feel so much better in my lacrosse stance when I'm lower and I'm.

When I'm.

I feel stronger than the guy.

Who.

Is higher than me, obviously. But, like, literally, he's just. Like, I feel more active. I can get off the ball more. And it's like, I feel more elusive, and it's like, well, how do you feel more. More elusive if we're doing strength training? Well, it's because we're working deeper ranges, and then we're then testing the stance that you will be in on the field. Sean, sorry to cut you off, but what was the.

Oh, I was just wondering what's happening, like, when you. You do a. Like a strength movement, and then you finish the session with a more nuanced skill type of movement. You know, what's. What's happening neurologically. You know what I mean? I'm gonna make, like, this kind of like the brain taking this. This strength movement that you've been doing, and then you. Then you do a fine motor skill movement in this. I don't know. It's pretty. I don't know what the word is.

Or how to explain it, I think. So. I know what you're trying to. I guess I know what you're trying to ask me. What is the result? Like, how. How is that?

Well, I know the result. I know it's. I know it's amazing. I just don't know what's. What's happening, how, the. Why it's so effective.

Yeah, well, if you look at.

I've.

And I've.

From my experience as well, if you look at. Many guys can hit prs on anything at the end of a workout, at the end of a session, at the end of whatever that happens often, like, Some of the best dunkers can dunk the best at the end of their session. I don't know if I got, I got cut off. Can you guys hear me?

Yeah, yeah, yeah. But yeah, the good, the inhibition that gets switched off, I think that's part of, that's part of the idea with the contrast training as well where you do something really heavy and then, and then you do something powerful, you decrease the inhibition. When you create a lot of warmth and a lot of stimulus to an area the nerves are going to be sending the messages and you know, everything's ready to go. A lot of the, the body can tear itself apart with how much force it can produce. Like the body is capable of extreme amounts of force. It's all safety gauges and kill switches that stop us from doing that, which is a good thing. But as you strength train you, you push closer towards what you're really capable of. And that's why if you only do muscle dominant training then and you don't develop the connective tissues then you end up having athletes who, that literally tear themselves apart. But yeah, I think this is part of why doing that at the end of sessions can work. Doing at the start of sessions can definitely work as well. And it depends how you strength train and how much fatigue you go into. Like there's nuance to all of this. That's the art of baking a cake. Like, that's, that's the art of why anyone can make a cake. But then one cake will be worth a thousand dollars at a Michelin three star restaurant and another cake will be worth, you know, 10 cents down at the local market. Right. So it's the same with this. Like if you, if you really do a lot of hypertrophy type work on the hamstrings cause tons of muscle damage, then you might not want to do like top speed 100 meter running at the end of a session. Like that might not be the most intelligent thing, but if you're talking about doing 5 meter sprints or dunks at the end of a session where you did step ups and you did to top quarter stuff and you never went too, too deep into fatigue, then you know, that might work really well. But that's, that's why you want to understand which exercises are causing the most muscle damage. And you know what, what's really going on inside the body. One of the best ways to know that is to be doing it. Like that's why I always encourage the coaches that I, you know, work with that they should be doing the program and they should be trained themselves hard because then you, you stay in touch with what it's really like because a lot of coaches don't and, and didn't as much as seems obvious within atg because everyone has to, guys are hitting standards. And it was obvious for coaches that I worked with over the years, but I was criticized quite a bit for focusing too much on my own training. People thought it was ridiculous that I would, I would trade and I would post my training and whatnot. It wasn't really common, you know, 10 years ago. But yeah, in the end I think you end up getting a better result by holding yourself accountable. It's not the only way, but it's definitely a better way for younger coaches, less experienced coaches, more experienced coaches who've worked hard in a former life and are happy to be on the sideline later in life, I think that can work as well. And yeah, I'm still, still wanting to be on the, in the arena to an extent. Not trying to beat younger guys, but just to continue to stay in touch with the sensations of things.

I think what I, that what I was, what I was getting at maybe was proprioceptive awareness. You know, like if you did a, some heavy lifting then you went and did some agil, agility training after, like run through the footwork cones or something, you know, if that could translate into just a greater proprioceptive awareness, you know, in contact, keeping your balance better, stuff like that. This just.

Yeah, people generally say it's the other way that you like, it's, it's tougher to have really fine motor control. It probably is true to an extent. Like if you put a ballerina through 10 by 10 squats and then ask them to go and do their, you know, Swan Lake performance, I'd say it's probably going to be worse. Um, so there, there is something to that argument against strength training with fine motor skill. Like the biggest pushback you see from it is within soccer that you know your strength training is going to actually take away from your fine motor movement and fine motor control. But yeah, it doesn't, it doesn't really, I don't think it's significant enough. And you see all the other sports are strength training like Taekwondo and super fast, super high skill, very mobile, agile athletes. They are doing some strength training and yeah, yeah, so I don't think it's, I don't think it's necessarily that enhancing like it, it can be difficult to juggle in between sets of chin ups and dips and stuff like that. When you get like lactic acid and yeah, some, some fatigue in those muscles, I think it is a little bit more difficult. But I don't think it's significant enough that we need to really shy away from it or be concerned about it. Like the guys were always athletes I was working with often, you know, sometimes with strength training before they're field sessions, before they'll go out and do the. And perform their skills. It's not, it's not a good enough. It's not an excuse, it's not a reason to not be at your best.

Yeah, I don't know if I sent you this a few days ago, Keegan, but that Texas coach, the strength, the basketball strength coach, he worked after, before every game or roughly depending on how many games per week he works reactive hamstring like plios. Like what I showed you those, those, those hamstring plots where you drop catch it. And then he also works very light RDls with single leg. I could actually show it like single leg, holding a medicine ball, getting into the RDL and then throwing it behind them. So they work those movements for every, for every game. And Texas has produced ridiculous guys over the past few years of him being there and just working those moments before games. Like, and it's almost every game they're working this. So I think it's, it's definitely necessary to create active patient in some sort with like the most minimal amount of fatigue before sessions. I think that that is 100 true in the sense of like warm ups, what you're doing before things. But it is definitely like what, what should you be doing? Like, should you. It's funny, like if I looked back to what I was doing in college, like we, the warm up was like ridiculous. Like it was too long and then we'd hit like top speed sprints and then it'd almost be like a full session and then you hit the field and you feel drained and it was kind of like, you know, you got. It definitely is technical when you think about what, what are the best movements to fully have activation and not feel tight or restricted, but then also feel like fluent and not have fatigue.

Yep. Yeah, there's an art to it. We were always working towards being the team that had the shortest warmup time with that, those, those things in mind. Players would work on little things that they wanted to work on inside the, the sheds or in their own time. Yeah, some light long range it does turn out, you know, that's, that's the mobility work or the stretching, some light long range. We didn't really have that short range concept at the time though. You know, I wonder if short range is starting to make its way into more warmups. I've seen it on the sidelines a few times in things with the banded sleds. But yeah, it's, this is the nuance of the coach and by having these, these other awarenesses of how things work and what's possible that you can create something different like the, the possibility of air travel. Wasn't there anyone who thought about air travel was crazy until, until it was. And it's, it's the same with this stuff. It's like you, you can't think of the concepts until well, it's like, okay, that's proven now. And so then where do I put it into my system? Yeah, this is the, the fun of the process. Might leave it there for today. On the, on the speed power and appreciate the connection conversation.

That was a good one.