Advancing Athletics

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08/02/2026

FYF - Prone Shoulder Mid Trap (aka, Ts)

With any movement, you need to identify the purpose! Your technique should then match that purpose to ensure success.
For this valuable shoulder movement,

The purpose is ... Activate and strengthen the scapula adductor that facilitates the upper 50% of shoulder motion. Only the middle fibers of the trapezius muscle can balance the more powerful force of gravity and the gravity assisted muscles. Get it right and you'll counteract the stiffness of lats and pecs. Get it wrong and deal with poor scapular alignment that makes posture and movement more difficult to do well.

The technique fault is... Inadvertent initiation abduction with downward rotation (you can tell cuz is hands finished closer to his butt than his head at end range).

The technique fix is... Guide the movement with tactile/ verbal/ visual cues to ensure he is finishing his motion with his arms slightly above 90° to his torso.

Look out for the film room session for an explanation of teaching.

07/25/2026

Fix Your Form - back extension

With any movement, you need to identify the purpose! Your technique should then match that purpose to ensure success.
For the back exercise
The purpose is ... Create segmental, uniform joint closure to achieve end range via a gradual arch of motion
The technique fault is... Hyper focused extension that was associated with pain.
The technique fix is... Coaching him to bend like he was moving over an object (like a high jump bar or maybe a foam roller), which got him to distribute that motion. Improve the appearance and resolve his pain!

07/23/2026

Fix Your Form - RDL Stance Width

With any exercise, you need to identify the purpose! Your technique should then match that purpose to ensure success.
For the RDL...
The purpose is ... To engage the posterior chain. Strengthen glutes and hamstrings. Teach pesky hammies that lengthening and decelerating is okay.
The technique fault is... He is standing in too wide of a stance. There's so much lateral force from this position that he can't get weight over his toes to optimally target the posterior chain.
The technique fix is... He brings his feet in (not narrow, just NOT WIDE), duh! He can get into his glutes and really lengthen his hammies!

Watch the Film Room session on our YouTube channel for a more thorough explanation so you can fix your form too!

07/23/2026

In this Film Room session, we are breaking down the FYF - Overhead Slam video. Use the link in our bio to go to YouTube and watch the whole video!

These Film Room sessions are broken into three parts

Purpose - Explains why we use the exercise

Technique fault - Explains the issue we are helping the athlete to correct

Technique fix - Explains the manner and ways we went about trying to fix the exercise.

From FYF clips to Film Room session, we have you covered in your pursuit to be a better coach or athlete!

07/21/2026

Fix Your Form - Agility Hurdle Hops

With any exercise, you need to identify the purpose! Your technique should then match that purpose to ensure success.
Here you have an athlete who is "twitchy" enough to get over the hurdles using whatever technique she organized uses via self-organization.

Initially, she keeps her heels back toward her butt, which results in a heightened need to accelerate her feet back down to the ground resulting in a MASSIVE impact.

We will break down her technique in a film room session, which you can look forward to soon. For now, let's celebrate the athlete who was able to fix her form. Hopefully, this helps you fix yours as well!

07/20/2026

LDIT 13 - It's not a problem...unless it lasts a long time.

This mini-series has introduced and covered aspects of "it's not a problem until it's a problem" with tips on figuring out how to avoid the problem.

Ep 10 - Encourages you to not feel bad when a problem arises from something that normally works itself out.
Ep 11 - Encourages you to seek help if throttling back doesn't help after a few days or a week
Ep 12 - Encourages you to seek help if you have to take unusual steps just to feel fine.
Ep 13 - Encourages you to seek help if the issue lasts for more than a few days to a week without total resolution. You should not JUST feel "better" after a few weeks. It should be gone by then or IT'S A PROBLEM! This doesn't make you a bad person, it just means you have a problem.

We hope this has helped you understand a little better about how your body works. You don't have to feel bad when things go awry. Just get help! The sooner you get help, the sooner you're back to your badass self!

07/20/2026

In this Film Room session, we are breaking down the FYF - Overhead Slam video. Use the link in our bio to go to YouTube and watch the whole video!

These Film Room sessions are broken into three parts

Purpose - Explains why we use the exercise. I like this to work on vertical jump via loading, which provides a stimulus to jump higher than you normally would due to extra weight

Technique fault - Explains the issue we are helping the athlete to correct. She is not used a balanced activation pattern, as obvious by the fact that she's drifting forward.

Technique fix - Explains the manner and ways we went about trying to fix the exercise. I cued her to not go forward (she wasn't actively trying to move forward.)

From FYF clips to Film Room session, we have you covered in your pursuit to be a better coach or athlete!

07/18/2026

Fix Your Form - Suitcase Jump

Purpose -- Build vertical power by loading athlete with external weight (dumbbells) to train capacity greater when returning to unloaded state.

Tech fault -- Underutilization of glutes. The fault is visually apparent by the athlete traveling forward during the jump. This is a SUBOPTIMAL pattern when trying to MAXIMIZE vertical power

Tech fix -- Use a cue to encourage balanced use of hips in loading. Watch the "Film Room" version for insight into the types of cues we use for this exercise.

07/16/2026

Fix Your Form - Overhead Slam: Initiation pattern

Here you have a great example of am athlete who is powerful but needed guidance on how to use that power.
Could that be you too? 🤔

He is explosive and able to mimic the motion. He needed a secondary mvt to TRANSLATE his power to the PROPER pattern. One exercise I like for this purpose is Fall Out. Notice how he is able to participate in the changes by watching. Once he resumed the slams, you see squeeze knees (so he's not overusing his hammies) and neutral spine (mostly) to better use his abs.

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