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Thursday, December 19, 2019

Bounce Evolution Team Plans

This document is designed to educate players and coaches and improve the health and performance of athletes of all levels. Please read all of the following.

The following are some simple, effective routines that athletes of any age can benefit from. The athletes who have used the following routines range from 8-10-year-olds up to full-time professional athletes. Visit our website here to read up on some of our training principles on our blog.

The following routines are designed and proven to

Significantly decrease the risk of serious injury and rehab nagging/overuse injuries 

  • Patellar tendonitis (jumper's knee)
  • Lower back pain
  • Major knee injuries (ACL, MCL, PCL, meniscus tears)
  • Ankle injuries (sprains, tears, ruptures)
  • Shoulder pain
  • Shin splints
  • Plantar fasciitis
  • And more 

Significantly improve performance

  • Vertical Jump
  • Speed
  • Agility/Quickness

Improve Mobility

  • Decreased muscle soreness following activity
  • Increased performance 
  • Improved flexibility

I encourage everyone reading this to send me your form clips, so I can personally coach your form and progress you forward in each of the movements. Instagram or WhatsApp works best, my number and page are below.
Please do not hesitate to reach out to me directly to answer questions or help you get the most out of this information. There is also plenty of free information on our website.

Bounce Evolution
WhatsApp: +1 (204) 891-6851
Instagram: @bounce_evolution

Stay tuned for our 3 part video series coming soon. 

  • Demonstration/follow-along video of the Pre-Practice/Competition plan
  • Educational videos detailing background information regarding the training plans as well as explaining the fundamentals of our approach
  • Demonstration/follow-along video of the 3 days in season/offseason routine

How to be successful following this plan:

  1.  Ease into it. Start by performing each day once per week. As you level up, you can add more days
  2. Take rest if needed. This style of training might make you sore in ways you have not been sore before. Rest! It is when your body repairs itself
  3. Read all information and watch all instructional videos
  4. Ask lots of questions! I love questions
  5. Send in form clips! I coach your form after every session 
  6. Move at a proper pace. Increasing weight, reps or intensity too quickly will slow and sometimes even halt progress. Listen to your body
  7. Stay Consistent
  8. Proper intent. Understand why each exercise can help you. Set goals and visualize them during your workouts. Proper intent goes a long way



The goal here is to pump as much blood into the ankles, feet and quads. This will lead to a great warmup, reduced chance of injury during activity and improved performance.

Reverse Sled Variation  - 100 meters (in as little sets as possible)
Deadmill - 3x45-90 seconds
VMO Pulses - 100 (in as little sets as possible)

Post Practice/Competition


The goal here is to pump more blood into the ankle, knees and hips to speed up recovery and reduce soreness. These exercises will also help to fortify and strengthen the connective tissues in the targeted joints. This will improve and maintain performance while reducing the chance of injury.

*In as little sets as possible*

Sissy Squat - x20-25
KOT Calf Raise - x20-25
STL Calf Raise - x20-25/leg
Tibialis Raise - x20-25

During Practice 

* As a substitute for sprints/man-makers*
Walking ATG Lunges - 10-15/leg
(ATG Split Squat Instructional Video)

3-Day Routine (In-season + Offseason)

This is routine any athlete anywhere, at any level can benefit from. It can be done during the offseason, along with other workout plans (will actually increase the benefits of other plans) or In season!
It is simple, easy to follow and you have access to my coaching after each session by sending me your form clips. This 3-day routine can be done once or twice per week. The exercises can be done with minimal or no equipment at all. Feel free to reach out to me, or visit our pages to see variations using different equipment/surroundings.

Day 1: Ankle/Knee Health/Performance

Heel/Toe Walk - 25 meters each
Reverse Sled - 200 meters  OR  Deadmill - 3x1 min  OR  VMO Pulse
SL RDL - 2x10/leg

Reverse Step Up - 3x15-20
Tibialis Raise - 3x15-20
KOT Calf Raise - 2x15-20
STL Calf Raise - 2x15-20
ATG Split Squat - 5x5/leg

Hanging L-Sit Progression 3x15-20  (control the negative/eccentric)

Day 2: Posterior Chain/Strength through Length/Power

Heel/Toe Walk - 25 meters each
Reverse Sled - 200 meters  OR  Deadmill - 3x1 min  OR  VMO Pulse - 3x25
SL RDL - 2x10/leg

Depth Jump Progression - 3x8
Nordics (Variation 1) (Variation 2) - 3x6-12
Seated Goodmorning - 3x8-10
Jefferson Curl - 3x8-10

Day 3: Upper Body Strength through Length

Heel/Toe Walk - 25 meters each
Reverse Sled - 200 meters  OR  Deadmill - 3x1 min  OR  VMO Pulse - 3x25
SL RDL - 2x10/leg

YTAW Movements 3x5 of each movement
Banded Pull Aparts 3x8-12
Push Up Progression - 3x8-12
Pull Up Progression - 3x8-12  OR Row Progression - 3x8-12

Mobility Routine: Can be done 1 to 6 times per week following a workout or warm-up

Calf Stretch - 3x45sec
Couch Stretch - 3x45 sec
Reverse Nordic - 3x10
Weighted Butterfly (Deficit Butterfly)- 3x10
Seated Pancake (Cable Variation) - 3x10
Piriformis Release - 3x6-8/leg
90/90 Static Holds - 3x45 sec/side

Thank you for reading!


WhatsApp: +1 (204) 891-6851
Instagram: @bounce_evolution

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Saturday, December 7, 2019

Train Yourself to Enjoy Training

The more positive feelings of accomplishment, fun, and success we can attach to what we perceive training to be the more we will enjoy it.

Instead of valuing workouts based on how SORE you get "That class just fucked me up". We should all be focusing on QUALITY EXERCISES that make you FEEL GOOD and are SUSTAINABLE that allow you to be active again the following day.

This is a quick 3 min read that can help you reach new heights in 2020

STOP "Grinding"
STOP Searching for External Motivation 
STOP Forcing yourself into Workouts you do not enjoy
STOP Falling for Clever Marketing Tricks Designed to play off your Insecurities and buy Products/Services

Do you struggle to find the motivation to workout?
Do you dread going to the gym?
Are you looking to take your performance, fitness and health to the next level?

This article is NOT going to try to sell you training sessions, classes or products. 

This article IS going to teach you how to train yourself to ACTUALLY ENJOY physical activity, as well as THE PROCESS, for those of you who already enjoy being active. 

In this article you will learn:
  • How using Extrinsic Motivation sets you up to fail
  • Strategies to Build Intrinsic Motivation 
  • How to Effectively set Realistic and Relevant goals
  • Bonus - My Unique trick to becoming addicted to training 

Before I go any further, I want to explain to you what extrinsic and intrinsic motivation are.

Extrinsic Motivation is behaviour or action that is driven by external rewards, such as money, social status, advertisements etc. Because this type of motivation is powered by factors outside of the individual, the motivation is dependant on those factors. This means that if the motivating factors are removed, the individual will no longer be motivated.

Intrinsic Motivation is behaviour that is driven by internal factors, such as goals, positive self-image etc. This type of motivation is more powerful and lasting, as it is not dependant on external factors to continue the desired behaviour. 

Relying on Extrinsic Motivation sets you up for Failure

Check out this ad for a "Motivational Fitness Channel

What did you notice about this ad?

- It focuses on external motivation
- It plays on peoples desires to look a certain way
- It does not provide any actual useful information

Using ads like this in order to motivate yourself is setting yourself up for failure. Often times these ads will motivate someone for a short period of time but when you fail to see results like in the video the motivation fades and you give up. 

What do you notice about this ad?

  • It focuses on intrinsic motivation
  • It does not simply show a bunch of glamorous results
  • It encourages hard work and consistency
This leads to my next point...

Power of Intent

The power of intent is more powerful than you realize. 

What exactly is intent?

Intent has two main components. 
  1. Intent is creating realistic goals and visualizing them during the process (in this cause training). 
  2. Intent is actually knowing the purpose of each exercise and how it relates to your goal
A basketball player might have the goal of dunking a basketball for the first time and visualise this goal while performing practice jumps. This allows the player to put maximum intent and effort into each and every jump!

The power of intent not only helps you reach your goals quicker and more effectively but also leads to more enjoyable training sessions

Realistic Goal Setting

You guys already know what it means to set goals but here are two tips that will help you create better goals, and improve your chances of reaching them.
  1. Set "realistic" goals. Do not confuse this with me telling you to set less ambitious goals. I will never tell someone their goals are too ambitious. I will, however, ask someone, "how are you going to get there?" By setting many smaller realistic goals you can follow those goals to your eventual big ambitious goal.
  2. Attach an emotionally compelling reason for the goal. For example, "I want to play post-secondary sports because I want to prove to *insert name here* wrong." or "I want to live a healthier lifestyle because I want to be able to fun with my kids". This allows for a strong power of intent during training and a higher likelihood of success.


This is a big one and unfortunately seems to be forgotten and disregarded by the fitness industry. 

Micro-dosing refers to shorter workout routines that can be done more often. This method does not cause you to be exhausted and broken down from a gruelling workout allowing you to do multiple 10 to 15-minute sessions in one day when time allows, or to squeeze a quick workout into a busy day. This can allow for more higher quality workouts being completed!

Not only is micro-dosing effective in terms of getting more quality sessions done, but it can also have a very positive impact on how you associate working out. 

Consider these two scenarios...

  1. An individual who is trying to make healthy changes to their life buys an expensive training plan that promises results and includes daily long gruelling sessions that leave the individual very sore, exhausted after each session.
  2. An individual who is trying to implement a healthier lifestyle begins adding a short 15-20 min home workout into their routine 3 days a week as well as a short 10-minute stretching session before bed. As the workouts become easier and the individual sees some results, more sessions and intensity are gradually added to their weekly routine ensuring to not overload the individual.
Which scenario do you think is most likely to lead to success?
Which is more sustainable?
Which is more enjoyable?

The more positive feelings of accomplishment, fun and success we can attach to what we perceive training to be the more we will enjoy it

Instead of valuing workouts based on how SORE you get "That class just fucked me up". We should all be focusing on QUALITY EXERCISES that make you FEEL GOOD and are SUSTAINABLE that allow you to be active again the following day.

Bonus Trick

This is a hack I have been playing around with, with some of my clients. It involves tricking the mind into enjoying training! Try this one out for yourself.

  1. Sit down facing a blank wall, or something that is not visually stimulating. 
  2. Stare at the wall. Your goal is to reach 10 minutes. 
  3. Do not look at the clock. How long were you able to sit for? How good was your sense of time?
  4. Immediately jump right into the first set, or warm-up of your training session.
You will notice it becomes easier to sit for long as you practice and your sense of time will improve. More importantly, you will become SUPER bored and your Dopamine levels will plummet. Then once you jump into your workout, your dopamine levels will shoot up since you are suddenly stimulated. Over time, your brain will associate training sessions with happy feelings due to increased dopamine levels!

If you learned something please share!

Thank you for reading,


WhatsApp: +1 (204) 891-6851
Instagram: @bounce_evolution

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Sunday, November 24, 2019

Pain no Gain - Train out your Pain

"Train through the Pain"
"Push through the Pain"
"No Pain no Gain"
"Pain is Weakness Leaving the Body"
"If you do not Test the System you Will not get Stronger"

You might have heard coaches, trainers or therapists say phrases like these or see "motivational" memes floating around on social media. STOP AND THINK

Training or rehabilitating through pain breaks down your body and causes damage to tissues. It is counterproductive and can slow, or even reverse progress. 

Pain is weakness entering the body

This graph is an awesome visual of what happens when someone overtrains or overreaches or trains through pain. The body is broken down repeatedly and health and performance eventually decrease as a result.

In this article you will learn about:

  1. Context - What is pain and some misconceptions surrounding it
  2. Compare - How to differentiate pain from soreness and lactic acid burn
  3. Train out Pain - How to progressively build up your body without ANY pain


Before we go any further let's look at what pain actually is in the context of training, rehab and exercise.

Pain is a neurological response your brain sends when your body is in a compromising situation, position or movement. It is an uncomfortable sensation designed to make you avoid tissue or structural damage to your body. 

There are other reasons and factors humans experience pain such as 
  • Every individual will experience pain differently
  • Pain thresholds vary from one individual to another
  • Chronic Pain
  • Hormones or Nutrition
  • Neurological Factors
For the purpose of this article, we will focus on pain in the context of training and rehab.

Compare - Pain vs Muscle Soreness vs Lactic Acid Burn


What is it?

Pain is a neurological response our body feels in response to a compromising movement or position. It is a signal warning us that tissues and structures are being compromised. The tissues are too weak or broken down to handle what they are being asked to do. AVOID.

What does it feel like?

A sudden sharp feeling of pain. Can be experienced in muscles or in and around joints. Weakness in certain positions or movements is also often accompanied by pain.

Muscle Soreness 

What is it?

Micro tears in the muscle belly as a result of physical exercise. This is normal to experience post-competition or training. The body will build itself back up stronger to be able to better handle the activity next time. THIS IS GOOD (within reason, stay tuned for a future blog post on this topic)

What does it feel like?

Dull soreness and stiffness in the muscle belly. Range of motion may be slightly restricted but will return through mobilization exercises or rest.

Lactic Acid Burn

What is it?

Build up of lactic acid in your muscles during short bouts of strenuous anaerobic (no oxygen needed) activity such as sprinting. 

What does it feel like?

Burning sensation in muscles. Will subside quickly with rest. This is the "pain" many trainers or therapists are talking about when they say to train through pain. Language is important as many people do not understand the difference! BURN IS GOOD!

Train out Pain - Progressively Build up your Body without any Pain!

It is important to note that while I am advising to avoid pain during exercise, this does not mean you should simply rest or treat your pain using remedies. This will not fix the problem or eliminate pain. Often people experience pain due to muscle tightness or overuse. 

For example:
An athlete who experiences knee pain during activity and is advised to simply rest, ice and take anti-inflammatories. The pain subsides after some time but returns as soon as the athlete returns to sport. Often the pain can be worse than before!

Train out Pain...

When training for athleticism, general health, pre or rehabbing keep these points in mind. 

  1.  Mobilize through strengthening. Strength through Length! This will improve the strength of your muscles in greater ranges of motion allowing for better protection from injury and improved performance.
  2. Increase blood flow. Exercises that increase blood flow will help speed up recovery better than massage, ice or heat. This will lead to healthier tendons and stronger joints.
  3. Progressive overload. Focus on avoiding pain first, then as your mobility and strength improve slowly progress to higher reps or intensity. AVOID PAIN at all costs.

Final Thought

One thing I have noticed in the fitness community is that most people associate working out or training with pain and suffering. Its seen as "good workout" if your body is sore as hell and broken down the following day. Often you can see people on social media saying things like "spin class fucked me up" or "I could barely walk the next day".

Maybe if fitness wasn't seen as "pushing through the pain" or "grinding" people wouldn't find it so hard to keep up with their workouts.

While it is true that pushing yourself will elicit results, I would suggest that this might not be the best way to go about it.  

Think about it...

Maybe people would find it easier to motivate themselves to work out if they associated exercise with positive feelings and actually feeling better than they did prior to the workout! 

Stay tuned for a future post where I will outline a few ways how you can do this! 

Please share if you learned something, or if you have any questions feel free to reach out!

Check out these articles and our IG page for more workouts designed to train out pain!

Thank you for reading!

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Thursday, October 31, 2019

Why Strength Enables Flexibility

What if I told you...

"Getting flexible will not make you slower and weaker"

"Getting Strong as hell does not have to mean you lose flexibility"

"Strength Enables Flexibility"

Most information out there suggests that strength and flexibility are inversely related. This means that as strength increases, flexibility decreases and vice versa.

This is false, plain and simple.

In this article you will learn:
  • Strength and Flexibility are NOT inversely related
  • How does it benefit to Strengthen and Lengthen?
  • How to increase Strength and Mobility simultaneously

Strength and Flexibility are NOT inversely related

Most people associate increasing strength by strengthening their strongest ranges of motion.

This makes sense right? Why would we squat "ass to grass" when we never use those positions in our sport or daily life.


When we only strengthen our "strongest" or "functional" ranges of motion our body will not allow us more flexibility. Our joints become tight to protect the weaker less used ranges of motion. This might improve power output in our strongest ranges but will also increase the chance of injury.

Most people associate increasing flexibility with stretching. When we static stretch we simply pull the muscle into new positions. This loosens and relaxes the muscle. While this can increase flexibility temporarily, it can increase the chance of catastrophic injury due to lacking muscular strength.

In these cases, under traditional training principles, strength and flexibility are inversely related.

Think about it this way...

Imagine we have a super strong and thick elastic band. It holds huge potential power yet lacks the mobility to truly stretch far enough to use all of its potential power.  If you tried to stretch this band and shoot it, it would not travel far. This represents a very strong yet stiff athlete.

Imagine we have a super-thin elastic band that can be stretched super far, but it's weak and cannot produce very much power when stretched so it does not fly far when released. This elastic band can also easily snap if stretched past its range. This represents a very flexible but weak athlete.

Now imagine an elastic band that has an ideal balance of flexibility and strength. This elastic band can stretch far and still produce large amounts of power. This band can be coiled and shot very far. This represents an athlete who trains to Strengthen and Lengthen.

Here is a great example of this in human form

How does it Benefit me to Strengthen and Lengthen?

To gain access to new positions, we not only need to increase flexibility but also strengthen those ranges of motion. This will both increase performance as well as reduce the chance of injury.

Our bodies are extremely smart and will protect themselves from injury by:
- Restricting our movement into weak/unused ranges of motion
- Inhibiting force from antagonist or contributing muscles along the chain of movement

By strengthening our new ranges of motion, our body "unlocks" these positions for us to use.

When we can produce power through a greater range of motion, we can produce a higher amount of total force leading to higher jumps, and faster sprints.

See How to Create Lasting Mobility for more information!

How to Create Strength through Length

Here are a few examples of exercises we use to simultaneously strengthen and lengthen. These are loaded stretches. The load (weight or just bodyweight) pulls the muscle into its end ranges before contracting the targeted muscle. This strengthens the ENTIRE range of motion, increasing both mobility and strength simultaneously.

Focus on these three guidelines:

  1. Use lightweight or simply your bodyweight
  2. Allow the load to pull your joints into their end ranges of motion
  3. Contract the targeted muscle and repeat
  4. NEVER TRAIN THROUGH PAIN, avoid at all costs.

Thank you for reading!

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Saturday, October 19, 2019

Bulletproof Your Hips!

"I've been an athlete for almost 20 years now and the only action, coaches, trainers or other athletes recommended for my hip-flexors was to simply static stretch them."

Your hips are prime movers for your lower body, meaning the produce the most force and are involved in many movements.
This article will focus on:
  • Outlining some Common Hip Issues
  • Treating/Preventing Hip Problems
  • How to Implement into your Training

Common Hip Issues

Our sedentary lifestyle nowadays has us sitting down in chairs for large portions of the day. This places our hips into flexion (bent forward) shortening the hip-flexor muscles. To make matters worse, the hip-flexors are very seldom trained adequately.
I've been an athlete for almost 20 years now and the only attention, coaches, trainers or other athletes have paid towards my hip-flexors was to simply static stretch them. Read more about how to properly create lasting mobility here.

  • Bursitis - An uncomfortable and sometimes painful condition where bursa (fluid-filled sacs within your joints) become inflamed. This can be due to overuse, trauma or muscle imbalances causing friction and inflammation.
  • Sciatica - Nerves which pass through the hip can become compressed due to tightness or imbalances. This can cause a sharp pain shooting down the leg, as well as other uncomfortable sensations.
  • Tendonitis - Tendons (connect bone to muscle) become inflamed and painful. This is due to overuse, imbalances or repeated trauma.
  • Muscle Imbalance or Tightness - Imbalances in the sizes and ability to oppose (opposite actions) muscles cause one area to be much weaker than others. This can lead to improper posture and biomechanics, which can lead to major injury(breaks or tears of tissue and bone), overuse injury (see above) or lower back pain. The hip flexor muscles attach into the spine and can cause pain or injury to the lower back.


The best way to avoid issues with your hips is to prevent the problem from happening. Proper strengthening and mobility routines can also be used to train out the pain. It is important to remember to Never Train Through Pain as it is entirely counterproductive!

This will take the pressure off of the Hip Joint and improve Health and Functionality!

Implement this Routine into your Training (Click on exercise for demo)

  1. Pain Management - Allow the affected area to settle down, and the pain to subside enough that you are able to perform the warmup routine without pain.
    1. Rest 
    2. Ice
    3. Anti-Inflammatory Drugs
  2. Warm-Up/Pre Activity - Perform this routine 2 to 3 times through as a warmup for an activity or for rehabilitation routine once you are able to perform without pain.
    1. Fire Hydrants x12-15/leg
    2. Mountain Climbers x20
    3. Elevated Heel Squat x12-15
  3. Rehabilitation - Perform 4 to 6 times each week 
    1. (Single Leg) Glute Bridge 3x30 seconds
    2. Cable Hip Curl 3x12-15/leg
    3. ATG Split Squat 3x12-15/leg
    4. Piriformis Pulses 3x20/leg

Thank you for reading!

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Friday, October 11, 2019

Train According to Gravity and Jump Higher!

Traditional Squats and Deadlifts are Overrated when it comes to Vertical Jump Training and Speed Development 

This article might completely change the way you think about high-performance training and power development. This article will teach you about a fundamental approach to our training philosophy at Bounce Evolution. (2 minute read)

You will learn:
  1. The relationship between your ankles, knees and hips in regards to force production
  2. Misconceptions regarding the squat and deadlift for vertical jump growth
  3. How to maximize your bodies total body strength
  4. How to apply these concepts to your training

Force Production from the Hips, through the Knees and Ankles

What does it mean to train according to gravity?
When we jump or run we use our muscles to produce force. The prime producers of this force are our hips through a hinging motion. Although this involves the largest, most powerful muscles, this is only a part of the equation. In order for us to use this force to its full capacity, we must transfer this force downwards through the knees, ankles and into the ground. If we neglect to train our body proportionately,  our knees and ankles will not be able to transfer the force and we will leak part of our power on its way to the ground. This can lead to inferior athletic performance as well as injury.

A study conducted by Cleather, Goodwin & Bull in 2013 (linked below) found that during maximal jumps the ankle was subjected to the most force at a mean of 8.9 X bodyweight, with the knee sustaining a mean of 6.9 X bodyweight and the hips only being subjected to 5.5 X bodyweight.

In short, the hips produce the most force, but the knees and ankles are often the limiting factors.

I like to use the analogy of a car. If you have a car with a huge powerful engine that can propel it forward but our tires are flat, the car will not be able to use its potential power of the engine.

Take a look at this video of one of the highest jumpers in the world. Observe his mechanics closely and you can see he plants, then extends his hips first, then knees and finally plantarflexes his ankles. This allows for the highest power output.

When we train we want to mimic the biomechanics of our sport as closely as possible. For optimal performance, train your body to extend in this order:
Hips ↠ Knees ↠ Ankles

Misconceptions with Squats, Deadlifts and Vertical Jump Training

Most information out there focuses on the hips as they are the largest muscle group through squats and/or deadlifts. Performing these exercises will increase your strength effectively, however, when not balanced properly could lead to developing incorrect movement mechanics when it comes to athletic movements in sports.

Traditional Squats and Deadlifts are Overrated when it comes to Vertical Jump Training and Speed Development 

Take a look at this slow-motion video of a heavy squat. Take note of the following:
  • The minimal motion of the ankle
  • Ankles and knees are extending fully BEFORE the hips extend

Take a look at this slow-motion video of a deadlift. Take note of the following:

  • Minimal range of motion in the ankle and knees
  • Ankles and knees are fully extending BEFORE the hips extend

How to Maximize your Total Body Power Output

In order to maximizer your potential you need to "train from the ground up". This means you need to pay proportionately more attention to the ankles and feet than the knees, and more attention to the knees compared to the hips.
Follow the following 3 guidelines in order to proportionately increase power. 
  • Train the ankles and feet to be bulletproof and handle everything the knees and hips subject them to
  • Train the knees to be bulletproof and handle the force produced by the hips
  • Train the hips through triple extension exercises with the hips extending first followed by the knees and finally the ankles.
This way it will be impossible to become imbalanced, and you will jump higher, run faster as well as greatly reduce the chance of injury.

The Work Out - How to Apply this to your Training

Now that you understand the fundamentals and background information, I will take you through a few exercises to add to your routine! These will start from the feet and finish with the hips. Each exercise will target the specified muscle group as well as the joints/muscles below it!

- Bear Crawl x30 meters (shoes off)

  • A great full-body warm-up that emphasises plantar flexion of the feet
- Knees over Toes Calf Raise 3x10/leg

- Tibialis Raise 3x10 (Single leg)

- Reverse Step Up 3x15/leg

- Sissy Squat 3x10-12

- (Full range) Pistol Squat 3x6-8/leg

- Rhythm Squat 3x25

Thank you for reading!

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.


Cleather, D. J., Goodwin, J. E., & Bull, A. M. (2013). Hip and knee joint loading during vertical jumping and push jerking. Clinical biomechanics (Bristol, Avon), 28(1), 98–103.

Just Fly Performance Podcast 

PJF Performance Podcast

Wednesday, October 2, 2019

Workouts...Without the Gym!

This will be an ongoing post that will be updated.

The purpose is to provide alternatives to all of our workouts for those who do not have access to a full gym.

SledWork... Without the gym

Each exercise will have a few key coaching points. Reps and sets are determined by what you are trying to do by reverse sledding. See 5 Benefits of Sled Training for more info.

Reverse Hill

  • This is the most basic progression
  • Small slow steps (heel to toe)
  • Push through the big toe

  • Once the small slow steps become easy you can speed up the steps for more intensity
  • Progress forward by taking larger steps until you are essentially bounding back up the hill

Car Pushes

  • Very simple, find an empty road or parking lot
  • Make sure the area is flat
  • Use the parking brake to increase resistance
  • Always have someone in the car at all times


  • Leave the treadmill off
  • Focus on increasing speed to add intensity.
  • Sets of 30 to 45 seconds for maximum speed is a good starting point
  • Try different treadmills, they all have different levels of resistance

Creative Examples

Here are a few creative examples of how our athletes used what was available to them, in the gym, or outside of it.

If you have any questions, feel free to reach out! Also, if you have other ideas of how we can sled without the gym please send them to me!

Add reverse sled into your routine today!


Thank you for reading, 

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Wednesday, September 25, 2019

Eliminate Shin Splints with 2 Exercises (That you haven't heard of)

Eliminate Shin Splints while creating World-Class Ankles, Resistant to Injury and Pain by Carving out Mobility within the Ankle Joint and Strengthening the Shin.

Medial Tibial Stress Syndrome (AKA Shin Splints) are often falsely treated at as an overuse injury that you simply need to rest, manage or live with.

Please take 2 minutes and it could save you time, money and pain while improving performance!

This article will teach you the theory as well as how to implement Weighted Ankle Rotations and Tibialis Raises. 

Weighted Ankle Rotations

Weighted Ankle Rotations Set Up

Tibialis Raise

The fundamental approach to this unique ankle exercise is Strength through Length. Read more on this approach and How to Create Lasting Mobility 👈


Both of these exercises can be done alongside any other training program, or in season! Use as needed, however, I have found the best results when adding these exercises to my routine twice per week. 

(1-3 times/week)

Tibialis Raise 
Start by leaning against a wall, and simply raise your toes up as high as possible towards the ceiling. You want to squeeze the muscle. The movements should be slow and controlled, as seen in the demo video!

3x15-20 (single leg if needed)

Weighted Ankle Rotations
For this exercise, you need a weight of some kind (a dumbbell works great) and a strip of Theraband (less than 10$). Most gyms will have something you can use! Simply strap the weight as seen in the video. It is important that you start light! You want to feel a burn, not be struggling to control the weight!



You might think you can take care of your ankles by simply stretching out your calves and do calf raises. This is the general approach most people (including me) get exposed to if you sprain an ankle or have problems such as Shin Splints. Often even this is neglected within programs!

There are a couple problems with this:

  1. This does not address the muscles responsible for ankle Dorsi-Flexion. (Tibialis Anterior, EHL, EDL, Peroneus Tertius) 
  2. This does not strengthen the Tendons and Ligaments within the ankle.

Training the calves without the antagonist muscles (Tibialis Anterior) will cause a muscle imbalance. This results in pain and overuse of the muscles in the shin (Shin Splints). 

But what if I don't have pain or shin splints?

Balanced muscle groups will always allow for greater performance of BOTH opposing muscles. If one side is weak, your body will inhibit the force a stronger muscle is able to produce, in order to reduce the chance of injury.

Your body is smart!!

Send this article to someone you know who suffers from shin splints or sore, tired feet! 

Thank you for reading,

WhatsApp: +1 204 891 6851



The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Saturday, September 14, 2019

5 Benefits of Sled Training

A Sled is a versatile tool that can make you Stronger, more Powerful while making you Healthier!

Here are 5 benefits to sled training, each with its own routine.
I have made each routine very simple and easy to follow. There are only 3 exercises to learn!
These routines can be added into your training schedule, or be done in season. Much of what I learned about sled training came from Ben Patrick, check him out for more info!

Before we dive in let me point out 3 keys to remember when Sled Training

  • Push through the feet, toes
  • Maintain core stability
  • Do not train through pain

1) Build up Tendons and Ligaments 

    This is done by stimulating the structure in a healthy way. Tendons break down due to:
    - Ageing
    - Reduced blood flow
    - Overuse
    - Direct trauma

    Sled training is unique in that it will not allow you to do the exercise with a load that is too heavy since you will not be able to move it. 
    The routine will focus on high volume, with the load being increased as needed.
    Tendons and ligaments do not receive the same blood flow as muscles, use the sled to drive as much blood as possible into the tendons and ligaments.
    Sled work increases isometric and concentric strength of muscles. When your muscles are loaded the connected tendons are also stimulated to strengthen. 
    We use this method to strengthen athletes joints, see How to Cure Knee Pain


    Push as much weight as possible for the required distance. Avoid Pain!

    Up to 6 days per week 


    Bear Crawl - 2 minutes 
    - Go as far as you can

    Sled Drive - 4x50 meters
    - Focus on lengthening steps

    Reverse Sled - 4x50 meters 
    - Focus on shorter quicker steps

    ⬇️A great way to complete the routine is to superset the two exercises see here⬇️

2) Conditioning

    The low impact and lack of eccentric phase make sled work a great way to improve conditioning.
    When working to improve conditioning (for court sports especially), fatigue and overuse injuries can be a problem. 
    If I were coaching a team I would actually try to reduce the amount of running my team would do as much as possible. Instead, I would use a sled to condition them. 
    Athletes in a season already run in games and practices. There is no need to make them run hundreds as lines as well. 

    Goal: Complete the distance with as little sets as possible, before focusing on increasing load.


    3-4 days per week


    Bear Crawl - 2 minutes 
    -Go as far as you can

    Forward Sled - x200 meters 
    - In as few sets as possible
    - Long steps
    Reverse Sled - x200 meters 
    - In as few sets as possible
    - Small, quick steps

3) Active Recovery (Or Warm-Up)

    The reality is that the most effective ways to recover will always be sleep and nutrition

    Active recovery is more effective than many of the common recovery methods you might be using such as foam rolling, icing, heating and many others. These methods are all designed to stimulate blood flow to the muscles. Read more here from PJF Performance (NBA Trainer) on recovery.
    Active Recovery increases blood flow better than all of these methods. It also does not numb the area to pain like icing or hurt like foam rolling often does (I have always found it difficult to consistently foam roll as it involves pain and discomfort).
    Pushing or pulling a sled does not have an eccentric phase. The eccentric phase of an exercise is the lengthening of the muscle while being under load. This is when micro-tears to the muscle happen, casing soreness following activity. The sled only has an isometric and concentric phase so it will not make you sore the next day!

    Goal: Complete the routine, without exhausting the muscles. Increase blood flow.


    Following intense activity


    Bear Crawl - 2 minutes 
    - Go as far as you can

    Forward Sled - x200 meters 
    - In as few sets as possible
    - Long Steps
    Reverse Sled - x200 meters 
    - In as few sets as possible
    - Short, quick steps

4) Power Development

    For power, we want low volume, paired with high intensity. To increase maximum power you want to be well-rested in between sets, allowing for each rep to be done with maximum effort. We aren't as focused on the length of your strides so much as just moving the sled as fast as possible
    You want to use a weight that is heavy enough that is challenging, but that you can still move with some speed.

    Goal: Move the sled as fast as possible. Use an appropriate load. We want long explosive strides.


    1-2 times per week


    Bear Crawl - 2 minutes 
    - Go as far as you can

    Forward Sled Sprint- 3x10 meters 
    - Allow for full recovery in between each set
    - Max Speed
    Reverse Sled Sprint - 3x10 meters 
    - Allow for full recovery in between each set
    - Max Speed
    * This routine is a great lead up for max sprints *

5) Strength

    Strength can be improved similar to power. Although your focus is not to move the sled as quickly as possible. You want to have lots of rest with minimal volume but work up to pushing the sled with as much added load as possible.

    Goal: Move as much weight as possible for the required distance. Increase the load as needed.

    1-2 times per week


    Bear Crawl - 2 minutes
    - Go as far as you can

    Forward Sled Sprint - 5x10 meters
    - Allow for full recovery in between each set

    Reverse Sled Sprint- 5x10 meters
    - Allow for full recovery in between each set

    Add any variation of this routine into your training today!

    Final Thought

    The sled is versatile because it can mimic walking up or down slopes with added resistance. Humans evolved walking on uneven terrain. The shoes we wear now, along with the flat hard ground are allowing our feet, lower legs and knees to be weak! Read more here

    Stay tuned. I will be posting information on how to get the same effect as a sled, without any equipment!
    How will you use sled training into your routine?

    Thank you for reading

WhatsApp: +1 204 891 6851

References: Read and learn more on Sled Training at the following links

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.