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Just Fly Performance Podcast Episode #56: Jeff Moyer

Today’s guest is Jeff Moyer.  Jeff returns for his second appearance on the show, and talks in depth on training approaches for building speed in athletes.  In today’s industry, there are a lot of theories thrown around, and a lot of “smart” sounding terminology used to describe those theories.  In the end, however, the only thing that matters is what works.

In that vein, Jeff is a fantastic guy to talk to, since he has three things that stand out in this arena.

  1. He gets great results in speed improvement in his athletes
  2. He has an immense thirst for knowledge and frequently talks with some of the best coaches in the industry
  3. He has a significantly active B.S. meter

Ever since our first episode together I’ve had numerous chats with Jeff about all arenas of sport and athletic performance, and I’m always amazed at the people he is learning from and the concepts he is working with.  When it comes to training athletes, Jeff gets it.

Today, we cover just a few key arenas of training speed, but in great detail.  Particular points of interest for this episode are the relationship of sprint mechanics to injury, special strength training, and training dosages.  Mastering these ideals is what gives Jeff the results he has, and any coach can benefit immensely from listening.

Today’s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more.

Just Fly Performance Podcast Episode #56: Jeff Moyer


Key Points:

  • Jeff’s concise philosophy on speed training
  • Practical examples of the minimal effective dose of training for speed
  • Jeff’s process of assessing speed technique and needs
  • Optimizing training of the hip flexors and psoas for sprint and speed performance


“More doesn’t equal better.  Better equals better.”

“The first question I always ask is, “Are we doing too much”.  Once you’ve seen how little you can do and get away with it, everything else is just too much”

“As far as increasing intensity, it depends on the age of the athlete, if it’s a really young athlete, I’ll just switch exercises… there’s no need to increase intensity.”

“How you feeling, what did you guys do?…. we’ll maybe let’s just do these three exercises and let’s get the hell out of here”

“What I chase is improvement, while other coaches chase capacity”

“(Regarding when you set a PR in training) When you’re up, you’re up, fold, take your money, and walk away from the table”

“To quote Jay Demayo: “Simplicity of training, intensity of focus”.”

“The psoas, hip flexors, and even the abdominals contract most powerfully behind the body to drive the knee forward”

“I’ve never assessed an athlete who complained of patellar tendonitis that did not run on their heels”

“What’s cool with the specialized exercises, with the younger athletes, they’re used as a great motor learning tool”

About Jeff Moyer

moyerJeff Moyer is the owner of Dynamic Correspondence Sports Training, whose motto is, “We Build Better Athletes.” At DC Sports Training, athletes work on the physical, mental and visual aspects to the sports. Their goal is to deliver the athletes of the greater Pittsburgh area the highest, most efficient results year after year of training with us. We will exhaust our means in order for our athletes to achieve the highest results, and to create a system model that will develop our athletes both physically and intellectually. Education must be the road to which will help us set this standard. Our results will be the vehicle which to drive us.

Jeff graduated in 2004 from Hartwick College where he was a two sport athlete (Football & Track & Field). Jeff has been a sport coach (Basketball & Football) at the youth, JV, Varsity and College level for football for over 10years. Jeff has been in the strength in conditioning industry for over a decade, having worked in the medical, private, team, high school and collegiate settings, training clients from youth development, to rehabilitation and sport performance.

Jeff has a relentless passion for all things physical preparation. His pedagogy is heavily influenced by Eastern Bloc sport science, while apprenticing under Dr. Michael Yessis and Yosef Johnson of Ultimate Athlete Concepts. Jeff has also been fortunate enough to extensively study with and work with Dr. Natalia Verkhoshansky, Mike Woicik of the Dallas Cowboys, Louie Simmons of Wesitside Barbell and Fellowship under Dave Tate of EliteFTS.


  1. Hey Joel/Jeff,

    What are some exercises you use to fix up cross-over gait? I tried for a while to improve my abductor strength, but it didn’t seem to help much, do any strength deficits in the ankle/calf contribute to crossover?

    Cheers 🙂

    • Cameron,

      You have to find out if its a motor control issue? Physical abilities issue? Or both. Without seeing a video the athlete run and seeing them in person its hard to say. Technical exercises I like are mini hurdle runs and dribbles. Physical exercises kinda depend on seeing the athlete run and working with them. The hips are controlled from above and below. Along with the hips/ankles, it could also be QL & obliques.

  2. Fundamentals are very important just not leaving your foot in a bucket. Starting your gate out with a half a step rather then a full stride. This actually helps with balance it also enables you to reach max speed quickly. It’s also keeps you lower.

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