Just Fly Performance Podcast

In this show, Frank Forencich explores rhythm, adaptability, and what it means to train the “human animal” in a modern world.

We discuss dance and percussion, specialization versus exploration, the costs of screen-heavy living, social movement games, heckling and partner interaction, and the idea of the “long body.”

Frank also shares thoughts on effortless action, balancing discipline with freedom, and using environments, objects, and human connection to build richer, more adaptable movement.

Today’s episode is brought to you by Hammer Strength and the Vert Trainer

Cody discusses how his sprint training has evolved toward a simpler, more dynamic, and intuitive approach.

He explores the role of tempo running as both aerobic work and a high-volume elastic stimulus, building lower-leg capacity and preparing the body for faster sprinting.

Cody also shares thoughts on flexible warm-ups, training around real-life constraints, general-to-specific strength development, resisted and loaded sprinting, and why experimentation and self-awareness can be powerful tools for long-term speed development.

This episode is sponsored by Hammer Strength and LILA Exogen Wearable Resistance

Joel Hansson joins to discuss youth athletic development, movement variability, and the role of play in building adaptable athletes.

We explore how physical preparation can be integrated directly into the sporting environment, why young athletes benefit from broad movement experiences, and how coaches can develop speed, coordination, and agility without over-structuring the process.

Joel also shares his perspective on long-term development and creating training environments that encourage exploration and problem-solving.

In this episode, Andrew Iselin joins me to discuss athlete development, sprint coaching, and the value of exploration over rigid technical models.

We get into developing Lachlan Kennedy (9.85s 100m dash and Oceanic Record), coaching asymmetry, relaxation and sprint mechanics, game-based speed work, movement literacy, resisted sprinting, tempo training, and why coaches may need to “shut up” more often and give athletes space to self-organize.

Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses

Jamie Smith joins me to discuss his transition from gym ownership into full-time education and coach mentorship.

We dive into client-led exploration, simplifying movement assessment, avoiding nocebo language, and helping athletes discover better movement solutions without overcoaching.

Jamie also shares his thoughts on breathing drills, ribcage mechanics, strength technique, sensory versus motor learning, and why good coaching often comes down to creating better environments for athletes to feel, explore, and learn.

Today’s episode is brought to you by Hammer Strength and the Just Fly Sports Online Courses