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In Episode 244 of Muscles and Management, Gerry sits down with Ross Garner, a performance coach and sprint specialist with experience working with elite track athletes and football players. The two dig into the details of developing speed, the biomechanics of sprinting, and effective strategies for hamstring injury rehab and prevention.

Ross shares insights from years in the field, including how he blends sprint coaching with strength work, his thoughts on overspeed training, and why understanding each athlete’s needs is critical to programming. Whether you coach team sport athletes or sprinters, this episode is full of actionable advice.

Timestamps:

0:00 – Intro to Ross Garner and his coaching background

2:55 – Working with track athletes vs. team sport athletes

7:14 – Key principles for speed development

11:33 – Hamstring rehab strategies and mistakes to avoid

16:45 – How Ross structures sprint sessions

20:30 – Thoughts on overspeed and resisted sprint training

25:10 – Blending strength and sprint work effectively

29:02 – Coaching cues for better sprint mechanics

33:40 – Common speed training myths

38:05 – Assessing progress and adjusting based on the athlete

41:50 – Final takeaways and advice for coaches

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