Foot exercises

I was on a podcast a few weeks back and promised a post on different foot exercises we implement.  Here you guys go as promised:

You can perform these however you like.  Sets of 10, 20 or even a set duration.  We don’t perform these to exhaustion, the goal is slow and steady daily progress.

We also target certain areas to dig in and release.  Here is a pic of those areas.  We’ll use different objects of different densities at different points of training & exposure.

We’ll typically go from least to most dense.  10 rolls over each line with each object.  The goal isn’t typically to cause discomfort, we want fascial release, not bruising.

Bad Shoulders? Try This!


We call this series the 4-way scap.  It works four movements – Retraction, Protraction, Elevation & Depression.  There are many different ways to utilize this series.  Bands, weights, cables, weightless, etc.

We’ll typically hit 1-3 sets of 10-20 reps of each movement.  It’s not unusual for us to utilize these in an aerobic theme for rehab purposes.

We call this series the 8-way shoulder.  There are many different ways to utilize this series.  Bands, weights, cables, weightless, etc. We typically go either weightless or with dumbbells/plates.

We’ll typically hit 1-3 sets of 6-12 reps of each movement as part of our warmup.  Because of this series, we do not perform any additional shoulder work.

It’s not unusual for us to have people perform these every day with varying sets, reps & intensities.

Ground Based Hip Series

Here’s a variation of a basic hip circuit that we utilize in our facility.  We’ll typically go 1-3 sets of 10-30 reps with no weight.  However, performing these under variant resistances can be applicable to different situations.


  1. Manual concentric
  2. Manual eccentric
  3. Manual isometric
  4. Weighted
  5. Weighted concentric
  6. Weighted eccentric
  7. Weighted isometric

In healthy athletes we perform this preworkout.  For athletes that are not healthy, it’s not unusual for this to be part of the main movement of the workout.

Preparing for Collegiate Strength Coach Interview

1)  Phone interviews

Be prepared for conference call with whole strength staff, supporting staff, sport coaches, and/or administrators

Know who they are!!!!

Not knowing this is the easiest way for them to disqualify a candidate.

  • i.e. If it’s for football… know every single coach’s name, position, history
  • Know the general analysis of the team (offense & defense)
  • Know what conference they play in and who’s in the conference
  • Know their schedule, know their last couple year’s results
  • Know the strength staff and their experience, their philosophy, their program
  • Know the staff… AD, AT, Compliance, Equipment, etc.
  • Know the university
  • Know the facilities
  • etc. etc. etc.

2) Prepare to answer questions

  • What is your philosophy
  • What are the last three books you read to get better
  • At the end of the day what is important to you
  • How do you incorporate pre-hab into your program
  • What are your goals (now, 5yr, 10yr, etc)
  • If had to pick one exercise what would it be and why
  • What is your demeanor on the floor
  • How do you communicate
  • What is your program design
  • How do you modify an injured athlete’s program
  • How do you analyze or screen an athlete’s shoulder
  • What is your weakness
  • What would you add or bring to our staff
  • This is our program… this there anything you would change or do differently
  • What energy systems do you stress, when, why, etc
  • Nutrition…
  • Weight-gain, weight loss, etc.
  • etc. etc. etc.

3) On-campus Interview

Prepare a packet or manual

  • Know and define your philosophy and apply it to the job
  • Call people!  Find out if it’s an Olympic program… if so then stress Olympic.  If for some stupid reason they’re pseudo Navy Seals… stress beach workouts, log presses, and raft paddling.
  • Define your mission statement
  • What you bring to the table
  • Why that university
  • Your program
  • etc. etc. etc.

Be prepared to demo/coach

  • Clean progression
  • Squat progression
  • PC progression
  • Sprint progression
  • Bound progression
  • Skip progression
  • Agility progression
  • 3-pt start
  • etc. etc. etc.

Be prepared to interview or chat-chit with multiple sport coaches individually or group

Wear your suit!

Be you, be sincere, be real