What if your athletic performance program not only increased muscular outputs, but also maximized free-energy return, giving athletes more speed, better reactivity, and decreased their injury rates?


If you want to reach the highest levels of athleticism, then you need to respect the way the body is naturally wired to move in the scope of a training program


It sounds simple to train the body with an “elastic” emphasis, but it’s something many performance programs don’t appear to be concerned with, placing the premium on barbell and lifting-based adaptations. 

Most Athletic Performance Programs:

  • Primarily utilize barbells and dumbbells while ignoring, or de-prioritizing the impact of bodyweight, reactive, and proprioceptive training

  • Ignore the feet, and their link to everything that happens upstream in movement

  • Teach running mechanics and plyometrics based on pre-conceived positions, rather than in a natural learning style, limiting athleticism, increasing rigidity and decreasing transfer of training

  • Under-appreciate the “human” element of training by de-prioritizing innate movement patterns and the ability to control one’s body in space

  • Can slowly decrease an athlete’s elasticity, fluidity and reactivity over time when weights are over-utilized in relation to other training means

Athletes deserve more than just having an athletic performance program being based on mundane instruction of the powerlifts, bodybuilding movements, and closely related derivatives.  They can do better than receiving “copy and paste” sprint and plyometric instructions.  When you train the body as it is meant to move, react, and learn, you can achieve new levels of explosive athleticism.  

As an Athlete and Young Coach: Too Much Barbell Work, Compressive Training, and Linear Thinking

As a young athlete, I was obsessed with any training method that could help me run faster, jump higher, or play my sport better.  This obsession led me to eventually performing at the national level in collegiate track and field, and then getting into athletic performance coaching, as well as coaching speed and power events in track and field.

In my 20’s, my mentality towards improving athletic abilities was all about strength and outputs.  It used more of my “left brain” (linear thinking/sequencing), than my “right brain” (intuition/holistic thinking), respectively.  

I had some good results (such as a NCAA national champion in the 55m dash, or improving the vertical jumps of a college basketball team by 3-5” in a fall of training), but I also missed out on getting a lot of athletes their best result, and even sent some backwards

In my time as a young coach, I also saw several athletes come into a college track program as “skinny freshmen”, who I put through the paces of the weight room in traditional ways.  I saw several of these athletes get stronger, but run slower and jump lower.  

Even in my own personal training in my mid 20’s, I had maxed my own Olympic lifts and squat as far as I could, as well as taken on many of the appropriate “run technique cues”, and yet I was 5-10% off of my best performances from college in the high and triple jump events.  I had more “horsepower” but less reactive, and innate movement activity.

Coaching in My 30’s: Moving Towards a Harmony of Elasticity and Force Production

As I transitioned in my early 30’s towards being a full-time strength coach, I initially trained athletes using what I figured was “par for the course”, warming up with standard pre-hab work, and then spending the rest of the hour having athletes lift barbells and dumbbells.  

In learning from other great coaches, as well as by observing the buy-in and focus of athletes in sessions based on the mechanical training we were doing, I began to slowly change things…  

By integrating everything I knew about power outputs with holistic thinking of how humans are designed to move and train, I maximized my speed and reactivity results across the board, and decreased injury rates substantially

As I learned more about other training methods for athletes, such as bodyweight isometrics and innate human movement patterning, I slowly started to trade barbell volume for some of these “alternative” methods.  


I also learned a lot about the “natural learning” side of training athletes from my time working with elite swim programs as a strength coach.  Here, I was exposed to a variety of creative means to assist athletes in skill acquisition that were far more effective than the linear approach that is so often used to teach movement. 


All of this greatly improved my approach to training sprint speed, plyometric and ballistic ability in athletes.  

In This Transition, I Found Results Like: 

  • Increased athleticism from properly integrating the foot into basic lifts and jumps
  • Better sprint times from understanding holistic running mechanics and locomotion ideas (such as training the #2 US indoor HS 800m runner in the United States in 2021, regular .2 seconds improvement in the 20 yard dash distance, and 5%+ improvements in the 100/200m dash times in a matter of months)
  • More effortless and fluid movement from athletes
  • Reduced injuries from a multi-faceted approach that utilized barbell work in context
  • Better athlete buy-in, engagement, and increased enjoyment in my own coaching

There is a method of thinking that gets us to the core of human movement and free-energy return, and helps us build athletes that are not only strong, but also tuned into their elastic and dynamic function


In being exposed to so much training information over the years, I realize how confusing the vast volume of information in athletic performance can be to wade through.  It can be hard to define core principles of what really matters in a training program, and how to acquire it.  

I’ve definitely been through serious ups and downs in my time as a coach.  After 15 years in the practice, I have been able to use trials and learning situations, to whittle things down into some primary pillars by which to train optimally.  Through all of this, I have now created an extensive course on training: Elastic Essentials.

Elastic Essentials will help you:

  • Build an athlete “from the ground up"

    starting with the feet, and linking it into plyometric and resistance training methods.

  • Learn keys to impactful bodyweight work

    using crawls, crouches, climbs, holds (and more) in a manner that creates more reflexive and robust movement ability, and compliments traditional strength work

  • Use plyometrics in a more fluid, reactive manner

    based on prioritizing the timing and release of energy between the foot and the ground

  • Run powerfully and dynamically

    to achieve better glute, foot (and even spine) utilization using locomotion complexes that maximize horizontal outputs while making workouts engaging and enjoyable.

  • Optimize resistance training work

    that allows for strength building that fits with natural energy return, integrates the feet, utilizes spirals, and minimizes negative compensations

  • Create training arrangements

    for an optimal flow of stimulus throughout weekly and monthly workloads

Elastic Essentials has 4 modules, and 12 hours of video (plus 5 bonus Q&A sessions featuring top coaches in the industry): Modules include:

Module 1: Elastic Potential from Feet to Spine

• Engage and optimize training the foot to optimize, not only our link with the ground, but in order to make all other exercises in a program more effective

• Learn to optimally train athletes from a bodyweight perspective. Find how to get massive benefit out of key bodyweight patterns that can initially supercede and eventually complement standard strength training work to help athletes achieve their highest function.

Module 2: Integrated Locomotion and Plyometric Methods

• Build on the base of the foot with plyometrics that emphasize fluid energy return and using the feet well, rather than on plyometrics built a foundation of mechanical positions athletes should bound, jump or land in

• Optimize an athlete’s running ability through “Locomotion Complexes” that utilize a powerful natural learning style that can maximize elastic output, powerfully train key sprint muscles/connective tissue, and complement traditional sprint efforts in a training program

Module 3: Upper and Lower Body Strength Training for Athletic Outputs and Long Term Development

• Build an athlete in traditional (and novel) double and single leg patterns by continuing to follow the principles of reactive movement and to set up lifts in a way that avoids negative compensations over time

• Understand the dynamic nature of upper body training, especially for athletes in “upper extremity” sports

Module 4: Programming and Training Organization For Elastic Balance

• Understand the ideal dosage of each major training element, and what training, and training goals look like for novice, intermediate, and advanced athletes

What you'll get in Elastic Essentials

  • Learn at your own pace with 10 hours of video featuring the Elastic Essentials curriculum presented in 4 main modules

  • Section quizzes to enhance learning

  • A PDF highlighting main points of each module, as well as including sample training programs

  • 3+ hours of free bonus interviews with 5 experts in the field

  • A 14-day no-questions-asked return policy

Bonus Material: Interviews with Field Leaders in Biomechanics, Training, Rehab and Human Performance

Not only will you get the primary modules of the Elastic Essentials system with this purchase, but you’ll also get over 3 hours of awesome bonus interview material


Bonus Interview #1: Kyle Dobbs on Understanding the Role of Internal Rotation in Sprinting and Lunging Patterns


  • Issues, from an elastic performance perspective if one does not have adequate internal rotation, and how running might look if an athlete is missing “IR”
  • When to try to make changes in an athlete’s biomechanics, based on them having performance vs. health based goals
  • Assessing and prescribing walking lunges, in light of looking at internal rotation, pronation & supination, and frontal plane motions
  • How Kyle reclaimed his ability to run elastically instead of using more of a muscular strategy


Bonus Interview #2: David Grey on Critical Single Leg Skills, and Heel-Tap Integration into Lower Body Patterns


  • Single leg skills to be able to do before athletes about heavy loading with a bar on their back
  • Bodyweight single leg supine work, progressions, and advantages over other weighted posterior chain training methods for the hamstrings (and why supine is a great place to start)
  • Integrating heel-tapping and quick co-contractions 
  • The importance of being able to relax, ground and access the heel in movements
  • Spinal motions and assessment in hinging and flexing motions


Bonus Interview #3: Austin Jochum on Building a Reactive Warmup, and Integrating Game-Speed Training For Athletes


  • Reactive warmups and creating movement options for athletes: vaulting, tumbling, climbing and contact, stick wars and evasion, crawl courses, and more
  • Austin’s concepts on perception, reaction and game-speed oriented work for his athletes 
  • Setting up a weekly training format with outputs, versus movement and agility in mind


Bonus Interview #4: Tommy John on “The Wall of Function”, Isometric Holds, and the Psychology of Intense Bodyweight Training


  • The superiority of isometric hold ability, such as those on the “Wall of Function” compared to movement screens for injury resiliency 
  • Why long isometric holds have massive upsides and advantages vs. other forms of warming up or even other bodyweight training methods
  • Psychological and emotional barriers encountered in demanding bodyweight training
  • Types of bodyweight holds that are going to be proportionally worse when athletes are out of alignment and over-stressed neurologically


Bonus Interview #5: Rocky Snyder on Using Biofeedback to Optimize Single Leg Training


  • Where the process of selecting the optimal single leg movement starts with for Rocky
  • How Rocky uses neurological and biofeedback exercises in his exercise assessment
  • What types of exercises tend to yield better biofeedback response than others
  • Why spiraling motions in single leg training are critical to maximal leverage of pronation and supination
  • How to progress athletes and clients from the sagittal to frontal plane in training, based on their abilities, and scaling exercises to fit one’s current abilities

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What Coaches are Saying About Elastic Essentials

“Elastic Essentials is for higher level thinkers in human performance, but explained so well that anyone interested in health, wellness, or sports performance can easily understand it. This is a new staple in my library or resources that I will revisit time and time again.”

Head Strength Coach, Phoenix Suns

Cory Schlesinger

“The Elastic Essentials course is truly one of the best courses I have ever taken in my sports performance career! A perfect balance between theory and application, you really get to see how Joel takes his years of podcasting/coaching and training and combines it into things that really work. As soon as I finished the course, we started implementing the theories and instantly saw results – with both myself and my athletes! I can’t recommend enough.”

Owner of Jochum Strength

Austin Jochum

Results from my clients from using Elastic Essentials methodology

“Joel's vertical jump programming is the best and most advanced jump (and general athletic) training I've ever encountered or utilized, having tried most of the mass-marketed vert programs over the past 10+ years. His understanding of body mechanics and the science behind jumping and physical training is world-class, and his colleagues and mentors are also bleeding-edge trainers and sports scientists, so all of their expertise gets translated into Joel's programs too.

As a client and student of Joel's for the past 2+ years, I've stably gained inches to my vert, coupled with significant gains in elasticity, and have been consistently 2-hand and 1-hand dunking at the highest clip in my life. My legs have felt more springy, my body has felt more athletic and resilient, and I've been playing the best ball of my life since starting this training.

And this as a 31 year old.

If you're a self-disciplined athlete who desires a pathway to unlock the maximum athleticism your body and mind can achieve, then look no further.”

Chris Duff, M.D

“I came to Joel as a badly injured 57 y.o. master’s long sprinter with aspirations to be able to return to competition. During the first three months when I was unable to run, Joel thoughtfully designed a program for me that incorporated playfulness, isometrics, animal crawls, specific rehabilitation around my injury, strength/power training and general conditioning. The training challenged and motivated me. Joel carefully progressed my training as I got healthier; I could tell that I was actually getting fitter during the time I could not run, which was a real joy.

When I returned to track workouts after 5 months, I was thrilled to discover I was actually running faster in timed short sprints than I was before my injury the previous summer. After 6 months of working with Joel, I feel more robust and balanced as a runner and more athletic than I have in many years. Can’t ask for more than that! I highly recommend Joel’s approach to coaching and training.”

Robin Judice

“I have been coached by Joel for 5 months with the aim of increasing my general athleticism and specifically, my 100m and 200m dash times. He regularly asks for my feelings about different aspects and this has made me feel like a part of the process, rather than a robot. But beyond all that, results speak the loudest. Since beginning together I have made vast improvements in technique in my sprinting and that has shown up in time improvements. My 23s sprint has gone from ~153m to ~178m and my 150m Sprint time has dropped from 20.5s to 18.98s since we began working together.

I feel more smooth and efficient with every session. Joel used a number of a constraints based sprint/bound variations to help restore my mechanics and I am incredibly grateful for what we achieved, and the way in which Joel facilitated the journey by offering autonomy and opportunities to explore.”

Daniel Lucchini

Don’t forget, Elastic Essentials is completely risk free for 30 days!

Risk Free 30-Day GuaranteeI’ve put a ton of content and over a decade worth of “intuition-refined” ideas into Elastic Essentials.  This is the course I’d love my younger self, as well as any coach or interested athlete to have.  I want you to be able to use the information to not only inform you, but allow you to use your own creativity and intuition to take your training to a new level.  I also want to guarantee that you’ll be totally satisfied with this course.  


To help take the stress out of having “Elastic Essentials” on your human performance learning list, I am giving you a no-questions-asked, 100% money back guarantee on your purchase of the Elastic Essentials course.  


Go through the course and bonus material, and if you didn’t love the course, and aren’t satisfied with your purchase, send me an email letting me know, and I’ll give you an immediate refund, no questions asked, and no hard feelings.  I’m devoted to your growth in coaching, so if Elastic Essentials isn’t what you are looking for, then I want you to be able to use that money elsewhere! 


Joel Smith is the founder of Just Fly Sports and is a sports performance coach in Cincinnati, Ohio. Joel hosts the Just Fly Performance Podcast, has authored several books on athletic performance, and trains numerous clients in the in-person and online space. Joel was formerly a strength coach for 8 years at UC Berkeley, working with the Swim teams and post-graduate professional swimmers, as well as tennis, water polo, and track and field. A track coach of 11 years, Joel coached for the Diablo Valley Track and Field Club for 7 years, and also has 6 years of experience coaching sprints, jumps, hurdles, pole vault and multi-events on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse. Joel has coached 2 national champions, multiple All-Americans and school record holders in his time as a track coach. In the realm of strength and conditioning, his programs have assisted 5 athletes to Olympic berths that produced 9 medals and a world record performance at Rio in 2016. In 2011, Joel began Just Fly Sports as a central platform to promote information for athletes and coaches to reach their highest potential. The evolving mission of Just Fly Sports is focused on teaching athletes to realize their true, innate power, and achieve the highest joy in their training, competition, and in the community.

Joel Smith

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Trevor Harris

5 star rating

“Hands down, the best course I have taken in 6 years of being in the Performance Industry. The in-depth look at HUMAN movement and what separates great movers from the rest was refreshing and eye-opening to say the least. Elastic Essentials will ...”

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“Hands down, the best course I have taken in 6 years of being in the Performance Industry. The in-depth look at HUMAN movement and what separates great movers from the rest was refreshing and eye-opening to say the least. Elastic Essentials will change the game from "manufacturing" athletic development to "nourishing" athletic development from the ground up (literally). Not only was the information great, but the bridge to application was even better. Genuinely, the best money I have spent on a course in my career. Thanks Joel! ”

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Pratyush Agrawal

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“I deeply resonate with Joel's idea of training. Joel shines light on the basic, rudimentary stuff that people veer away from. The quality of the content is awesome as well. Thank you so much for putting all the valuable piece of information in thi...”

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“I deeply resonate with Joel's idea of training. Joel shines light on the basic, rudimentary stuff that people veer away from. The quality of the content is awesome as well. Thank you so much for putting all the valuable piece of information in this course.”

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Michael logan

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“An awesome way to re-think athletic performance from a holistic perspective. Any strength & conditioning and/or track & field coach would benefit from this course!”

“An awesome way to re-think athletic performance from a holistic perspective. Any strength & conditioning and/or track & field coach would benefit from this course!”

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