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<s>### Instruction: What is the fastest way to improve vertical jump? ### Response: The fastest way to improve vertical jump is by changing your mechanics. Many people have the power necessary to dunk or reach their genetic potential, but they don't have the proper position or know how to utilize it. By addressing and improving your mechanics, you can increase your vertical jump significantly.</s>

<s>### Instruction: What is the significance of jumping mechanics in dunking, and how can one measure their performance? ### Response: Jumping mechanics play a crucial role in dunking, as they determine the difference in jumping height from a standstill and from a running approach. A significant difference, like Chris Staples' 12-inch increase from a 15-foot approach, demonstrates the importance of mechanics. To measure performance, one can use the 20-inch vertical leap as a baseline and compare it to the 15-foot approach standard. A 23 or lower indicates issues, while a 25 is respectable. The greatest jumpers have the biggest difference, with Chris Staples holding the record at 12 or 13 inches.</s>

<s>### Instruction: Who has the highest vertical leap of all time, combining both standing and running jumps? ### Response: D.J. Stevens holds the highest vertical leap of all time with a 46-inch jump, combining both standing and running jumps.</s>

<s>### Instruction: What is the practicality of limiting vertical jump testing to 15 feet? ### Response: Limiting vertical jump testing to 15 feet allows for a more standardized and efficient testing method. However, it would be more informative to have both a standing 15-foot jump and a full approach, as it provides insight into a player's ability to generate momentum and perform at different stages of the game.</s>

<s>### Instruction: Can you explain the differences between a standstill and full approach in terms of vertical jump performance and provide some common mistakes in each? ### Response: In terms of vertical jump performance, a standstill jump typically involves starting from a stationary position, whereas a full approach jump involves a few steps or a running start. Common mistakes in a standstill jump include poor posture, insufficient knee bend, and not using the entire body to generate force. In a full approach jump, common mistakes include overstriding, poor arm swing, and not fully extending the hips and knees before takeoff. The NBA Combine currently uses the standstill jump for vertical measurements, but some argue that a full approach jump would be more accurate in reflecting in-game performance due to adrenaline and other factors. The mechanics of each approach are covered in the 'Vertical Code' section of the Vert Shock program.</s>

<s>### Instruction: What are the common mistakes people make in a standing vertical jump in terms of torso angle? ### Response: One common mistake is keeping the chest up, which can make the jump more knee and quad dominant. Another mistake is hip hinging, where the torso is brought almost parallel to the ground. A proper torso angle should allow for a balanced and effective vertical jump, taking into account individual strengths and injury prevention.</s>

<s>### Instruction: What is the best approach for coaching standing vertical jump torso angle? ### Response: Coaches should not focus too much on a specific torso angle for standing vertical jump. Instead, they should let athletes self-organize and find their own best jumping technique. They can provide guidance and adjustments if needed, but should not try to force a certain torso angle.</s>

<s>### Instruction: What is the issue with coaches using force plates to measure hip dominant jumpers' ability to relax? ### Response: Coaches may be misled by force plates to believe that the athlete is relaxing too much, when in reality, it's their weight distribution and strategy that makes them appear relaxed. The issue is that coaches may overlook the importance of weight distribution and strategy in favor of the athlete's ability to relax.</s>

<s>### Instruction: What are some ways to improve jumping ability in basketball? ### Response: To improve jumping ability in basketball, one must consider various factors such as muscle strength, torso angle, and training styles. It's essential to be versatile and work on both hip hinge and upright jumping styles. This can help in various situations on the court, such as under the hoop or approach jumps, where timing is critical and one cannot always load up or use their perfect strategy. Additionally, incorporating drills that challenge timing and limit the ability to load up can help in developing overall jumping skills.</s>

<s>### Instruction: How can I improve my jumping and boxing out skills? ### Response: To improve your jumping and boxing out skills, you need to master both chest-up and hip-hinge jumping. This requires balancing your squats and deadlifts on the strength side, and practicing different situations on the plyo side. For example, you can try non-counter movement box jumps or sitting on the box and starting from a hip hinge position. These different methods will help you develop the necessary skills for boxing out and jumping effectively.</s>

<s>### Instruction: What is the relationship between speed and the muscle spindle in the context of a drop speed during a box jump? ### Response: Speed is a key factor in the muscle spindle's response to load. When you drop fast during a box jump, it should theoretically trigger a harder stretch reflex. However, this is more applicable to highly trained athletes with good strength. Coaches often cue athletes to 'drop fast, attack the floor' to maximize vertical jump height.</s>

<s>### Instruction: How does the speed of dropping during a vertical jump affect performance? ### Response: Studies have shown that speed dropping does not improve vertical jump performance. In fact, lower level athletes may jump higher with less speed on the way down because they lack the strength to get out of the jump. It is crucial to consider the type of athlete being trained and adjust the training accordingly.</s>

<s>### Instruction: What is the best way to approach the drop speed in training for faster transitions? ### Response: Figure out which cue works best for each individual athlete, whether it's speed or relaxing and letting gravity take them down. Know who you are and know your goal. The best piece of advice is to find the drills that work for faster transitions and adjust the cues accordingly. As athletes' strength training improves, their drop speed will improve as well.</s>

<s>### Instruction: What is the best way to approach the drop speed in training for faster transitions? ### Response: Figure out which cue works best for each individual athlete, whether it's speed or relaxing and letting gravity take them down. Know who you are and know your goal. The best piece of advice is to find the drills that work for faster transitions and adjust the cues accordingly. As athletes' strength training improves, their drop speed will improve as well.</s>

<s>### Instruction: What are the differences between improving speed and normal gravity taking you down, and how does strength training, eccentric rate of force development, and plyos affect drop speed? ### Response: Improving speed and normal gravity taking you down are two different aspects of athletic performance. To improve drop speed, strength training, eccentric rate of force development, and plyos are essential. Plyos, such as drop catches and bounce rep squats, help build up eccentric rate of force development. Eccentric overload, where you lower a weight that you wouldn't be able to lift concentrically, is also important. Long, slow, heavy eccentric training may not significantly improve drop speed but can contribute to general strength. The key to improving drop speed is time under tension, which affects hypertrophy.</s>

<s>### Instruction: What is the main factor in achieving hypertrophy, and should eccentric overload be used for every training phase? ### Response: The main factor in achieving hypertrophy is time under tension. While eccentric overload can have a role in certain training phases, it should not be the primary focus for every phase. It is essential to understand the context and the specific goal of each training phase to maximize results.</s>

<s>### Instruction: How does the use of hill sprints impact the development of top-end speed, and what is the recommended approach for this phase? ### Response: Hill sprints can be beneficial for developing speed in different ways, but they are not a suitable substitution or the best approach for building top-end speed in the phase being discussed. Instead, regular flat sprinting is recommended for this specific quality.</s>

<s>### Instruction: What did the client ask regarding reps and sets in the online program? ### Response: The client was confused about whether he was doing 18 total sprints or 6 total sprints, as the reps and sets were the same for the first time. He had reached out to the coach to clarify the situation.</s>

<s>### Instruction: What was the coach's explanation about the programming? ### Response: The coach explained that the programming might be above the athlete's current understanding, and it's better for the athlete to take away as much as possible from the program without fully understanding everything.</s>

<s>### Instruction: What is the significance of the penultimate length and lift in a double leg jump? ### Response: The penultimate length and lift are crucial aspects of a double leg jump. The penultimate length, or the second to last step, should be elongated to set the trajectory for the takeoff and set the hips in a low position. This is essential for a successful double leg jump. Ignoring the importance of penultimate length can lead to ineffective or unsuccessful jumps.</s>

<s>### Instruction: What factors contribute to a good two-foot jump in basketball? ### Response: Length and lift. Length is not just about leg length, but how hard you're pushing into your step. The goal is not more length but a pretty long step. Lift is not common, but some super elastic jumpers use it like running to jump on a mini trampoline.</s>

<s>### Instruction: What is the importance of maintaining a proper hip position during a penultimate jump in basketball? ### Response: Maintaining a proper hip position during a penultimate jump in basketball is crucial for optimizing force production and minimizing the time spent on ground contact. A hip that lifts up during the penultimate jump can lead to inefficient force absorption and utilization, resulting in a longer ground contact time and reduced jump performance. Ideally, the hip should be either horizontal or slightly downward during the penultimate jump to maximize force production and overall jump efficiency.</s>

<s>### Instruction: What is the optimal ground contact time for force production in jumping and how can it be achieved? ### Response: The optimal ground contact time for force production in jumping is not necessarily the shortest or the longest, but rather a balance between speed and force. To achieve this, one should focus on stepping in with a little bit of pretension, allowing the ground contact time to be used for force production rather than absorbing force. The perfect ground contact time depends on the individual's speed, angle, and momentum, and finding the right balance is crucial for maximizing jump performance.</s>

<s>### Instruction: What is the drill in the vert code that helps improve vertical jump performance and how does it work? ### Response: The drill is a band-resisted penultimate step. It involves hooking oneself up to a band and performing the penultimate step. The band provides feedback on distance covered and helps athletes recognize the need to push in and maintain a low center of gravity for better performance. It is a primer to help improve vertical jump performance.</s>

<s>### Instruction: How can a band be used to improve basketball mechanics without overthinking? ### Response: By using less than five words, showing the technique, and letting the player try it. If necessary, add more words or provide detailed guidance. This helps the player perform at a subconscious level, enhancing their natural instincts and avoiding overthinking.</s>

<s>### Instruction: What is the importance of feeling the changes in mechanics instead of hearing them, and how can this approach improve performance? ### Response: Feeling the changes in mechanics is crucial because it allows the individual to experience their mistakes first-hand, enabling them to step in and make necessary adjustments. This approach leads to significant improvements in performance, especially when it comes to mechanics enhancements. By putting the individual in situations to feel the changes themselves, coaches can avoid the need for constant coaching and allow for self-improvement. It is essential to evaluate whether making a change in mechanics is worth it based on the current situation and the individual's goals, considering factors such as the time of year and the focus on other areas of improvement.</s>

<s>### Instruction: What is the importance of understanding a player's overall schedule and avoiding competing stimuli in their training? ### Response: Understanding a player's overall schedule and avoiding competing stimuli is crucial for trainers because it allows them to focus on the athlete's growth and development. Competing stimuli can cause confusion and hinder progress in specific skills. The trainer should prioritize the athlete's needs and avoid adding unnecessary distractions that may disrupt their training goals.</s>

<s>### Instruction: What is the importance of focusing on a single skill and the reflection process in improving a skill? ### Response: Focusing on a single skill and the reflection process is crucial for mastering that skill. Splitting one's focus between multiple skills can hinder the mastery process, as it divides mental focus and competes with stimuli. This concept can be demonstrated by the quote, 'The man who practices 10,000 times the same kick is more dangerous than the man who practices 10,000 kicks.' In the context of education, it's essential to generalize knowledge in younger ages to expand the brain, while later focusing on specific skills to master them.</s>

<s>### Instruction: How does training work in terms of general skills and specific skills, and when is it necessary to make a change in training to avoid injury? ### Response: In training, we work on general skills first and then transition to specific skills. Knowing the time of year and the athlete's skill level is important for making changes. Generally, changes are made unless it would lead to an injury. Injuries are the only non-negotiable factor for change, and landing mechanics and hip hinge are examples of skills that must be fixed for overall health.</s>

<s>### Instruction: Can teaching hip hinge in the weight room and applying it to basketball affect a player's mechanics, and if so, when is the best time to make such changes? ### Response: Yes, teaching hip hinge in the weight room can affect a player's mechanics when applied to basketball. It can change the brain's focus, movement, and intent, leading to different motor pathways. The best time to make such changes is early in the off-season, possibly mid-off season, or for youth players, during their off season.</s>

<s>### Instruction: What is the real secret and what is the main priority when it comes to club basketball? ### Response: The real secret is that nothing actually matters at this age. The main priority is to just get better every single day, and to train enough to improve your skills. If a club team has so many practices and tournaments that it's difficult to train, it may be worth questioning if that club team has the right intentions.</s>

<s>### Instruction: What is the difference between turn stance and straight stance in terms of jump technique and deceleration capabilities? ### Response: The turn stance involves planting the right foot and turning the chest towards the right side of the basket, while the square stance has the toes pointed straight forward towards the rim and the chest pointed forward towards the ramp. In the turn stance, there is better deceleration capability, allowing for a hockey stop-like motion, whereas in the square stance, the deceleration capabilities are not enough. The turn stance is more effective for jumping, as it allows for a smooth transition from horizontal to vertical movement. While both stances have their purposes, the turn stance is generally more recommended for jumping.</s>

<s>### Instruction: What is the importance of achieving a turn stance in basketball and how does it contribute to better health and performance? ### Response: The turn stance in basketball is essential for several reasons. Firstly, it allows for quick improvements in several inches, particularly in jumping, dunking, rebounding, and blocking. Secondly, it leads to better health by reducing stress on the anterior compartment of the knees and patellar tendon. This is achieved by involving the hip structure to absorb more force instead of just the knees. Lastly, it contributes to better performance by ensuring maximum height without any distance when jumping, which is crucial for both offense and defense in basketball.</s>

<s>### Instruction: What factors are important for improving one-foot jumps in basketball? ### Response: Improving one-foot jumps in basketball requires a combination of stiffness, proper turn stance, and efficient deceleration. Stiffness is crucial for maintaining power and height in the jump. The turn stance should be modeled after professional players like Vince Carter and Michael Jordan. Finally, efficient deceleration is essential for transferring forward momentum into vertical height. Chopping your feet may not be the best way to decelerate in every situation.</s>

<s>### Instruction: What is the key to improving single leg jump stiffness and how can it help prevent leg injuries during fast breaks? ### Response: Improving single leg jump stiffness is more of a structural fix, rather than a mechanical one. It's essential to build this trait in the weight room and gradually transition into plyos. This approach can prevent injuries, such as a leg giving out during a fast break, which can be caused by a combination of factors, including GTOs (gold tendon organs), acting like an overprotective mom.</s>

<s>### Instruction: What is the role of the GTO in our body and how does it work? ### Response: The GTO, or the Golgi tendon organ, is like an overprotective mom in our body. It monitors the force exerted on our muscles and ensures that we don't get hurt. When the force becomes too much, the GTO signals the muscle to relax, preventing injury. It's like a safety mechanism that helps us avoid overexertion and keeps us from making decisions that could cause harm.</s>

<s>### Instruction: How can stiffness and force absorption be trained for improving vertical jump performance? ### Response: Stiffness and force absorption can be trained through heavy isometrics, weight room exercises, and short ground contact plyos, such as bounds, bounds variations, skips, and ankle-dominant jumps. This helps athletes become more efficient and fluid in their movements, allowing for better performance in various jump situations.</s>

<s>### Instruction: What are the key factors in achieving a higher single-leg vertical jump? ### Response: The key factors in achieving a higher single-leg vertical jump include developing a powerful, stiff, and explosive lower body, optimizing ground contact time, and coordinating an appropriate arm swing. Due to the shorter ground contact time on a single-leg jump, a more compact arm swing is necessary, as opposed to the larger, counter-movement arm swing used in double-leg jumps. The arm swing still plays a significant role in overall vertical jump performance, but it must be adapted to fit the limitations of single-leg jumps.</s>

<s>### Instruction: How can players improve their arm swing and overall jump in a basketball game, especially when it comes to one-handed pickups? ### Response: There are two main options taught in the vert code to improve arm swing and overall jump in a basketball game, especially when it comes to one-handed pickups. The first is the cross swing, where the player steps with their left foot and brings the ball to the left hip, while their right leg is back behind them. This option comes naturally to most players, but others may struggle. The second option is the rip, which involves the torso coiling and uncoiling, adding rotational power to the overall jump. This is similar to how players like LeBron James and Zion Williamson utilize their body for maximum jump. The one-hand pickup, also known as the AI style, is another popular option, with many guards using this technique and significantly increasing their jump height. Players like Kyrie Irving, Lonzo Ball, and Zach LaVine are examples of those who have utilized this style to their advantage.</s>

<s>### Instruction: What is the benefit of dribbling with one hand and dunking with both hands? ### Response: The benefit of dribbling with one hand and dunking with both hands is that it provides a free arm for additional power and fluidity in your dunk mechanics, similar to sprinting mechanics. This can result in significantly higher jumps and a more natural way to add power to your dunk. Many players, including Kyrie, have been able to increase their dunk height by mastering this technique.</s>

<s>### Instruction: What are some techniques for improving vertical jump height and how do certain basketball players utilize these techniques? ### Response: Improving vertical jump height can be achieved by mastering one-arm, one-leg jump mechanics. Players like Kyrie Irving, LaMelo Ball, and Lonzo Ball are examples of those who excel in this area. They utilize techniques such as a low one-hand pickup and a high one-hand pickup, which involve different arm swing and force application. Additionally, players like Zion Williamson and Zach LaVine utilize an underhand from the hip level pickup, which allows for more arm swing and a lower risk of injury.</s>

<s>### Instruction: What is the Burger King commercial where the person has a big burger in little hands and how does it relate to playing baseball? ### Response: The Burger King commercial refers to a popular advertisement where a person is shown holding a big burger in their little hands. In the context of playing baseball, the person who made this comment does not want to attempt a one-handed catch, as they associate it with the Burger King commercial. They prefer to play it safe by using two hands until they reach the shoulder and then switching to one hand, which they believe provides more time to swing. The commenter also highlights the importance of understanding different game situations and using instincts to make decisions, rather than being coached out of them.</s>

<s>### Instruction: What is the purpose of the box drop exercise in Phase 10? ### Response: The box drop exercise in Phase 10 involves a combination of lowering and punching movements that help to add extra force to the leg being absorbed, allowing for more efficient core activation and power building.</s>

<s>### Instruction: What is the goal of working on vertical jump in basketball? ### Response: The goal of working on vertical jump in basketball is to improve your game, make you more lethal in games, and help you become an in-game reactionary. This includes being able to dunk and extend off the glass. Virgo focuses on building balance and working on weaknesses to achieve this goal.</s>

<s>### Instruction: How can an athlete improve their right leg's strength and power in relation to their left leg? ### Response: To improve the right leg's strength and power, athletes should focus on skill-based exercises and real-life reps. They can do this by incorporating 20-minute dunk sessions, progressing to 10-minute sessions, and alternating between go-tos and weaknesses for a balanced approach. This will help them develop general coordination in the air, leading to improved finishing options and overall performance.</s>

<s>### Instruction: How can improving off-ball control and going off the opposite foot enhance one's vertical jump and overall athletic performance? ### Response: Improving off-ball control and going off the opposite foot can significantly enhance one's vertical jump and overall athletic performance. This is because it improves general coordination in the air, allows for finishing with either hand, and provides the ability to control oneself going off that opposite foot. This factor is crucial for long-term development in vertical jump and explosiveness. Furthermore, it also helps with balance, core strength, and other serious athletic traits necessary for mastering various skills.</s>

<s>### Instruction: What is Vernon Griffith's background and what does he do now? ### Response: Vernon Griffith has been a coach for about 10 years, working with various sports and athletes. He specializes in mobility and is currently doing private consulting and online work.</s>

<s>### Instruction: What are your thoughts on going from owning a big gym to a more low-overhead option? ### Response: I think it's that whole concept of like, you wanting a seat at the dinner table, and then you get that seat and you're like man dinner sucks. You expected it to taste a lot better. The conversations we're gonna be breakfast guy, I want pancakes and bacon, well that can be dinner too. But it's that whole concept of like you're told your whole life like you either you're in the collegiate setting or if you're in the private setting you have to have this huge facility, like this is the direction you have to do this and then you get there and you're just like man this is not what I thought it was gonna be. I talked to so many young coaches right now that are navigating into the private space because they perceive as the flexibility with it, and if you do it the right way like there's a lot of overhead costs.</s>

<s>### Instruction: How important is understanding business and financial management for coaches transitioning into the private space, and what are the advantages of focusing on quality of living over standard of living? ### Response: Understanding business and financial management is crucial for coaches transitioning into the private space, as they are not only strength coaches but also business owners. Focusing on quality of life over standard of living allows coaches to make less money and still maintain a comfortable lifestyle with flexibility, such as taking vacations and having time off. This can be achieved by keeping overhead costs low and understanding the difference between standard of living and quality of living.</s>

<s>### Instruction: How can one ensure a successful gym business, and what are some factors to consider when starting one? ### Response: To ensure a successful gym business, one must understand how to make money even when not on the floor. It's crucial to have the business running smoothly when the owner is not present. Additionally, factors to consider include minimizing overhead costs, exploring alternative income streams like medical services or renting out facilities, and bringing in other trainers to pay rent. A strong business foundation and smart financial decisions are key to success.</s>

<s>### Instruction: What are the benefits of having a lower overhead gym business model and investing in an experienced accountant? ### Response: The benefits of having a lower overhead gym business model include having more time to focus on creative ideas, studying, and leveling up. This leads to better products and more money in the long run. Additionally, investing in an experienced accountant is crucial, as they can manage the finances and help the business run smoothly. Outsourcing other tasks, like hiring a videographer or a professional in your field, can also free up time and resources.</s>

<s>### Instruction: How did you become the mobility guy? ### Response: I became the mobility guy through my experience training people, particularly disabled veterans. My focus on mobility came from watching and understanding movement, loading, and how to adapt for various injuries. Mobility to me is not just a few yoga mats or ponytails, but a much more comprehensive approach to movement.</s>

<s>### Instruction: What inspired you to focus on mobility and how does it relate to your training and programming? ### Response: I was inspired to focus on mobility after watching people move and not being able to do things they used to, like a single-arm amputee who wanted to deadlift. For me, mobility is about movement, which I always talk about and post about. It's a concept that came from watching people with injuries, such as amputees or traumatic brain injuries. My training and programming involve connecting the dots of push, pull, hinge, carry, and rotation, but with a focus on making people feel more comfortable in daily movements and situations.</s>

<s>### Instruction: How did you come to focus on mobility instead of traditional static stretching? ### Response: I never went through the static stretching phase, as the athletes I trained, such as military and football players, didn't want to spend time on foam rolling or dancing around for 10 minutes. Instead, I incorporated loaded movements with kettlebells and barbells, which provided stretching and tissue loading under tension. This way, they thought they were just strength training or working out, and I blurred the lines between warm-up and workout.</s>

<s>### Instruction: What is your approach to mobility training and how does it differ from traditional stretching? ### Response: My approach to mobility training is to blur the lines between warm-up, workout, and mobility work. I aim to create a seamless transition so that the athletes don't realize when they're starting to work out. I do this by incorporating strength training exercises that involve a wide range of motion and planes of motion. This approach not only strengthens the muscles but also provides flexibility and control over various ranges of motion. I believe that this approach can give athletes all the mobility and flexibility they need without the need for traditional stretching. Additionally, I think it's personality-based, with loose and tight being a physical and psychological state. Some athletes are naturally flexible and want to move freely, while others prefer strength training exercises like bench presses and don't enjoy crawling or other movement patterns.</s>

<s>### Instruction: Can you explain how you cater to different personalities and preferences in your fitness sessions? ### Response: I accommodate various individuals' preferences by not imposing my will on them. Instead, I facilitate the best intervention possible based on their personality. For example, my loose, flowy individuals enjoy movement-based activities, while my tight individuals prefer traditional barbell exercises like bench press and deadlift. I use different techniques like landmine presses, single-arm shoulder presses, and pike push-ups to address their needs.</s>

<s>### Instruction: What is the significance of holding a barbell in front of one's chest during a workout, and how does it differ from other similar movements? ### Response: Holding a barbell in front of one's chest during a workout can increase intent and create a different experience compared to other similar movements. This may be due to the personality of the individuals being trained or the temperature and neural factors associated with the bar. The barbell can serve as a marker for athletes to recognize when it's time to train. Warming up on platforms, for example, can help prime tissue and start with intent earlier. Many athletes, such as basketball players and pro dunkers, may not follow a structured warm-up routine, but instead gradually ramp up their intensity through their chosen activities.</s>

<s>### Instruction: What is the importance of having a structured warm-up and cool down, and how can it affect performance in a private setting? ### Response: A structured warm-up and cool down are crucial for optimizing performance, especially in a private setting. The nervous system can be put to sleep by doing activities that individuals do not enjoy, leading to decreased performance. In a private setting, coaches may not have the same authority as in a collegiate or professional setting. To create a positive relationship with athletes, coaches should focus on their athletes' needs and preferences to ensure they are valued and wanted.</s>

<s>### Instruction: What are some effective ways to cool down and recover after a workout, and how can coaches address individual preferences? ### Response: Studies on post-workout recovery methods are often contradicting, and it's possible that nothing works well. However, reducing stress, eating healthy, and getting enough sleep can have significant benefits. Coaches can address individual preferences by letting their athletes choose their own cool-down methods, such as ice baths, stretching, or low-level movement, based on what they perceive as valuable. This approach can help athletes feel valued and more likely to return for future workouts.</s>

<s>### Instruction: Is there a validity to cryotherapy and ice baths? ### Response: Cryotherapy and ice baths can be effective in some cases, as the brain's powerful placebo effect can influence results. However, it's essential to consider the potential downsides and ensure that the treatment is safe for the individual. If there are no significant negative consequences, then it's possible that the therapy may work well.</s>

<s>### Instruction: What is the concept of a hands-off practitioner and how does it apply to coaching? ### Response: The concept of a hands-off practitioner involves a trainer removing their ego and not trying to demonstrate their intelligence. Instead, they focus on providing information and details to coaches, allowing them to learn through experience without going through a conscious process of learning through words. The trainer should strive to teach with fewer words and show the movement without relying on verbal cues. This approach allows the learner to experience the movement directly, rather than trying to learn through words.</s>

<s>### Instruction: How can we coach human movement effectively, considering the subconscious brain's ability to hold millions of pieces of information? ### Response: To coach human movement effectively, we must tap into the subconscious brain's ability to hold millions of pieces of information. This involves understanding that our conscious brain can only handle three pieces of information at once. We should use extra cues and avoid relying solely on words, as they may go into the wrong part of the brain. We should experiment with different cues and learn to recognize variances and variables in movement, rather than defining them as dysfunctional.</s>

<s>### Instruction: What is the importance of understanding and respecting one's natural movement and instincts in coaching, and how can it be applied in sports like basketball and golf? ### Response: Understanding and respecting one's natural movement and instincts is crucial in coaching, as it allows for a better connection with the individual being coached. In sports like basketball and golf, it is essential to observe the athlete's instincts and natural tendencies before trying to implement specific coaching techniques. By doing so, coaches can tailor their approach to the individual, improving their skills and performance. This approach breaks down the trust barrier and promotes learning through laughter, as it allows for a more relaxed and open environment.</s>

<s>### Instruction: How can I improve my golf swing and address the differences in movement ideals based on studies? ### Response: To improve your golf swing, focus on understanding the biomechanics of the sport and the unique needs of different populations. Consider factors such as growth, training, and injury risks. Remember that each individual has unique needs and adjustments, and it's essential to tailor your swing to your specific body and situation. Seek guidance from experts who understand the trade-offs between performance and injury risks.</s>

<s>### Instruction: How does improving mobility in various planes of motion benefit a person's basketball mechanics? ### Response: Improving mobility in various planes of motion exposes the nervous system to more options, which in turn improves mechanics on the court. It allows the individual to move more freely and know how to rotate out of unfavorable positions. Additionally, learning how to fall in different positions can help prevent season-ending injuries caused by stubbornness and fear of the floor.</s>

<s>### Instruction: What is your method for teaching athletes to become more comfortable with falling and rolling on the floor? ### Response: My method involves introducing a progression to the athletes, starting from rolling from the knees and falling backward from their knees. I then move on to standing and jumping while incorporating rolling movements. This helps the athletes understand their options for landing and introduces variability in movement patterns. It also makes the training more fun and helps with longevity of life, as per some studies.</s>

<s>### Instruction: What is the value of being comfortable with the floor and how does it relate to parkour and other sports? ### Response: Being comfortable with the floor is crucial in parkour and other sports like break dancing, as it helps prevent injuries and allows for better movement and reactionary skills. This concept is similar to being familiar with the ground in sports like baseball, where players like Russell Wilson and Kyler Murray have experience with the ground. In parkour, tall athletes who are not used to the floor can suffer season-ending injuries, while shorter athletes with more experience can perform better and avoid injuries.</s>

<s>### Instruction: How does jujitsu training help in learning to fall and handle physical contact in sports? ### Response: Jujitsu training helps in learning to fall and handle physical contact in sports because it teaches individuals how to accept someone's energy and respond to it. This includes techniques for accepting and moving with an opponent's aggression, as well as dealing with physical contact in awkward positions. The training also involves wrestling on the ground, which has significant value in sports. By practicing these skills, individuals can better adapt to various situations on the field and become more comfortable with physical contact.</s>

<s>### Instruction: What is the value of learning jujitsu for a 14-year-old and how does it relate to basketball? ### Response: Learning jujitsu for a 14-year-old has value beyond just physical strength, as it teaches falling techniques, using someone else's energy, and leveraging their body weight. These skills can be applied to basketball, where knowing how to use someone else's body weight against them can lead to stronger and more effective plays. This concept of basketball strong, different from weight room strong, is a crucial part of the game. Additionally, jujitsu helps players learn how to take a hit without being moved, which can benefit their overall performance and development.</s>

<s>### Instruction: What is the untapped potential in defensive lineman training, and how does it differ from traditional weight room exercises? ### Response: The untapped potential in defensive lineman training is the use of the body in leverage and shaping off someone else's body, like in basketball and UFC. This technique focuses on the skill of producing force at a specific angle, which is difficult to replicate in the weight room. Sumo wrestler training can help develop this skill by having players battle with their body weight, focusing on angles and horizontal force. While traditional weight room exercises are important for building mass, skill strength is a crucial aspect that cannot be fully replicated through weight training alone.</s>

<s>### Instruction: What is the significance of collaboration between trainers and football players in terms of both football knowledge and strength conditioning? ### Response: Collaboration between trainers and football players is crucial for both parties to learn and grow. On the football knowledge side, trainers gain valuable 'insider knowledge' about the game, which can empower them with the strength conditioning aspect. At the same time, players teach trainers about football, making the trainer's knowledge more comprehensive. This mutual exchange of knowledge helps to create a collaborative environment, which ultimately benefits both parties.</s>

<s>### Instruction: What is the importance of coordination and fluidity in sports performance, and how does it differ from the traditional approach of strength and conditioning? ### Response: Coordination and fluidity play a crucial role in sports performance, as they enable athletes to achieve better results than simply relying on brute force. In contrast to the traditional approach of prioritizing weightlifting and other strength exercises, the speaker suggests that coordination drills and fluid movements should be the focus of training. This shift in emphasis can lead to better outcomes for athletes, with field work becoming more important than weightlifting.</s>

<s>### Instruction: What are your thoughts on aliens and the stretch shortening cycle? ### Response: As a fellow alien lover, I enjoy discussing these topics with others who share the same interest. Max often texts me early in the morning with rants about aliens or the stretch shortening cycle, which I find intriguing.</s>

<s>### Instruction: What are your thoughts on the alien abduction experience in Indiana, and how did the conversation with the stranger at the airport unfold? ### Response: The individual experienced an alien abduction at an Indiana airport while reading a book about spirituality. They were approached by an older man who seemed to be a fellow spiritual person. The stranger mentioned concepts like the 'Hall of Enlightenment' and claimed that they were brought together at that moment for a reason. The individual wrote down the mentioned concepts and researched them later.</s>

<s>### Instruction: What happened to the person who was told not to go to Rome in March 2020? ### Response: The person was supposed to be traveling on their anniversary, but the ghost hunter warned them not to go to Rome in March 2020. This prediction turned out to be accurate, as the COVID-19 pandemic hit Europe in early 2020, causing widespread travel restrictions and lockdowns.</s>

<s>### Instruction: In March 2020, a person warned you not to go to Rome because something bad was going to happen. What was the reason behind this warning, and how did you respond? ### Response: The person warned me not to go to Rome in March 2020 because of the coronavirus pandemic spiking in Italy at that time. I was initially freaked out and unsure about the warning, but the person claimed that I had been abducted in the past and tried to give me hints. They mentioned that they always leave a mark after a dental visit. The person then asked if I had recently been to the dentist, and I had, for a root canal two days before attending a conference. The person then claimed that aliens were coming to get me next week and that they put a sensor in my teeth during the root canal. I found the conversation entertaining, but also thought the person was crazy.</s>

<s>### Instruction: What is the story about a mysterious person who seems to know the user's personal details and an unusual security camera incident? ### Response: The story is about a person who meets a mysterious man with a ruby in an Altoids container, who claims to know the user's personal details. The user finds this unsettling but brushes it off. Later, the user skateboarding and falls, resulting in a security camera footage skip. When the footage is reviewed, the user finds themselves acting strangely, including stumbling and having a black spot on their butt cheek. The user wonders if this is a supernatural event and what it means.</s>

<s>### Instruction: What did the individual experience that led them to believe they were abducted by aliens? ### Response: The individual had a black mark on their top part of the butt cheek that was as black as an iPhone screen. The mark appeared and disappeared within an hour, and the person's friend claimed that it was a result of alien abduction. Additionally, the person felt disoriented and like they had skipped time. They contacted the security company, but they had never seen anything like it.</s>

<s>### Instruction: What is the story about and what does it teach us? ### Response: The story is about an individual who claims to be an alien sent to help people on Earth. According to the story, the alien contacted the person and revealed that they were put on Earth to help people and that their work was appreciated. This story teaches us that there may be other forms of life in the universe and that we should strive to help others, just as the alien was sent to do.</s>

<s>### Instruction: Can you share more details about your UFO sightings, especially the ones that happened at the beach? ### Response: Sure. One sighting occurred when I was at the beach with my wife. We saw an object that looked like a jet coming towards us, but it had two lights stacked on top of each other. It appeared to be coming in fast, then slowed down, and zipped off. The other sighting was also at the beach, and I was with my friends shooting videos at nighttime. We saw a military company conducting CQB movement through our house, and I noticed a UFO nearby. I pointed it out to my friends, but they didn't see it.</s>

<s>### Instruction: What is the craziest story you've ever heard? ### Response: Calvin's not gonna sleep tonight. Calvin already, he's gonna have nightmares. That's crazy.</s>

<s>### Instruction: Where can people find Vernon Griffith? ### Response: People can find Vernon Griffith on social media platforms Instagram and Twitter, at Vernon. He also has a YouTube channel at VernonGriffith with the number four. Additionally, they can visit his website mission-explore.com. Vernon Griffith offers online programs, mobility programs, and app-based coaching for people around the world.</s>

<s>### Instruction: Can you provide a brief background on yourself and your company Neboso? ### Response: I'm Dr. Emily Splichal, a podiatrist and human movement specialist with over 20 years in the fitness industry. I was a former competitive gymnast and specialize in fascia training, body tension, and body weight athlete training. In podiatry, I take an integrated perspective, often getting patients out of orthotics and supportive shoes. I perform full movement assessments and believe the foot is the gateway into the brain. My company, Neboso, offers products like insoles and a mat that I use in my work with athletes.</s>

<s>### Instruction: Can you provide more information about the Neboso company and its products? ### Response: Neboso is a sensory-based product line that I launched four years ago. All of the products utilize texture, such as tiny pyramids across every single product. The texture is designed to stimulate the nerves in the bottom of the feet and the palm of the hand because the nerves are the same. Neboso offers insoles, mats, socks, release tools, a sensory stick, and flooring. The goal is to help people activate, tune into their feet, and feel foot posture and foot awareness with every step or move they make. The company aims to bring barefoot sensations into shoes to prime the nervous system, especially for athletes.</s>

<s>### Instruction: How important do you think it is to just get out of the shoe? ### Response: Barefoot training can be an activation technique, but if done exclusively, it may weaken the foot and make it less adaptable to wearing shoes. It is essential to find a balance between barefoot training and wearing appropriate footwear for the specific sport or activity.</s>

<s>### Instruction: What is the best footwear for kettlebell swings and box jumps, and how does it impact muscle reflexes and competition performance? ### Response: The most trained foot and ankle structure is shown to be better when you are barefoot, then in minimal shoes, and finally in competition shoes. Training in various footwear types can help transfer these benefits to the athlete's specific sport. However, going too far in one direction, such as only training barefoot, may not adequately prepare the athlete for their actual competition footwear. Basketball players, for example, may benefit from some heel striking, as it aids in deceleration and jumping. The key is to maintain variability in stimuli, which can lead to improved performance.</s>

<s>### Instruction: Can you explain the difference between isolated training and integrated training, and why is it important to be integrated, especially when it comes to the foot? ### Response: A lot of people typically and historically thought of the foot as doing isolated exercises like towel crunches, toe yoga, and picking up marbles. However, these exercises do not mean that the foot will function dynamically during human movement. Isolated training focuses on specific muscles or body parts, whereas integrated training considers the whole system. Integration is crucial, especially for the foot, because it helps the foot function dynamically during human movement. Similar to how doing just an isolated bicep curl is not technically going to function during human movement, the same applies to isolated foot exercises.</s>

<s>### Instruction: How can one train and integrate all the muscles crossing the ankle, and what is an effective way to train them? ### Response: Training and integrating all the muscles crossing the ankle is better achieved through multi-directional plyometrics. This approach allows for faster training and improved integration of all the muscles in the ankle and foot.</s>

<s>### Instruction: What can we do from day one for foot health? ### Response: Sensory stimulation is key. Keep them off shoes and get them on surfaces like Neboso mat. Do hand and foot massages and total body massages.</s>

<s>### Instruction: Is there any truth to the idea that forcing a child to walk or stand too early creates compensations due to insufficient strength developed through crawling? ### Response: Yes, a hundred percent. Some theories suggest that not allowing a child to develop sufficient strength through crawling can create compensations if they are forced to walk or stand too early. This can lead to problems with body awareness and motor skills development.</s>

<s>### Instruction: What factors should be considered in determining a child's walking pattern and foot structure? ### Response: A child's walking pattern and foot structure should be determined based on the development of their nervous system, the type of movement they exhibit, the presence of good thoracic and pelvic rotation, and the athlete's foot structure. It is essential to consider factors such as the length of the Achilles tendon, as it can significantly impact an athlete's ability to harness elastic potential. Additionally, arch compression and plantar fascia stretching play crucial roles in determining an athlete's foot structure.</s>

<s>### Instruction: Is there an increased risk of plantar fasciitis or Achilles tendonitis for athletes with long Achilles and flat feet? ### Response: If athletes with long Achilles and flat feet are trained appropriately and focus on supporting Achilles tendon recovery, there may be a decreased risk of injury. However, if they push through Achilles tendonitis without proper care, it can compromise the tendon and make it difficult to control. While Achilles tendonitis is often considered an issue for older patients, it can affect athletes of any age.</s>

<s>### Instruction: Can you explain the differences between Achilles tendonitis and tendinopathy in younger patients and older athletes? ### Response: Achilles tendonitis and tendinopathy can present differently in younger patients and older athletes. Younger patients may experience flare-ups that bounce back, while older athletes may have a chronic, multi-year issue. The locations of pain can also differ, with younger patients experiencing insertional Achilles tendonitis, which is a calcaneal periostasis, and older athletes having pain in the middle of the tendon, indicating degeneration and potential risk of rupture.</s>

<s>### Instruction: Does Achilles tendon rupture come with warning signs or is it just a random occurrence? ### Response: Achilles tendon rupture often comes with warning signs such as a history of Achilles tendon issues, tight ankles, or tight calves. The patient may have had these issues in the past, like during high school basketball, and might not warm up the same way. Jumping and running consistently throughout life is crucial, and taking a significant period off requires gradual and patient reintroduction to these activities.</s>

<s>### Instruction: What are some ways to approach tight calves in basketball players and how does it relate to ankle mobility? ### Response: One way to approach tight calves is to use vibration to cause relaxation instead of traditional SMR or foam rolling trigger point release. It is also important to consider limited ankle mobility as a factor, as it can contribute to the perception of tight calves.</s>

<s>### Instruction: What are some factors to consider when experiencing tight calves and ankle discomfort? ### Response: Factors to consider when experiencing tight calves and ankle discomfort include investigating hypertonicity in the lower leg, a shift in the tibia, a structurally short Achilles tendon, and anterior lower leg hypertonicity. It is essential to understand whether the issue is related to the gastroc, soleus, or other muscles in the lower leg. Avoiding excessive ankle dorsiflexion is crucial to prevent further strain on the Achilles tendon.</s>

<s>### Instruction: How can people at home determine if they have a structurally short Achilles tendon? ### Response: There are certain patterns to look for, such as an early heel lift, a bouncy gate, toe walking as a child, difficulty being barefoot or in minimal shoes, and a history of insertional Achilles tendon issues. These may indicate a structurally short Achilles tendon.</s>

<s>### Instruction: Do high-heel trainers potentially shorten the Achilles tendon over time? ### Response: Yes, in a way. Wearing high-heel trainers puts the foot in a plantar flex position, which can slightly structurally shorten the Achilles tendon. However, this can be counteracted by doing SMR, release, and mobility work, stretching ankles, and ensuring a balanced training program that includes barefoot exercises. It's essential to consider the athlete's overall footwear and training habits.</s>

<s>### Instruction: What is the role of daily SMR, barefoot training, and minimal shoes in preventing potential issues for athletes wearing high-heeled shoes? ### Response: Daily Self-Myofascial Release (SMR), barefoot training, and wearing minimal shoes can help athletes maintain balance and avoid potential issues related to wearing high-heeled shoes. These practices can prevent the development of structurally short Achilles tendons and promote better anatomical comfort. Additionally, athletes should be doing SMR to their foot and calf muscles to further support their feet.</s>

<s>### Instruction: Are orthotics ever an option for athletes wearing high-heeled shoes? ### Response: Orthotics may be considered for some athletes with specific foot issues, but they are not a one-size-fits-all solution. The decision to use orthotics depends on the individual's foot condition and should be made after considering various factors, including the potential benefits and drawbacks of wearing high-heeled shoes.</s>