Coach Back

About Coach Back

Daniel Back is the founder of Jump Science.

The Truth About Westside Dynamic Effort

Let’s talk about lifting light weight as part of your strength training regimen. I recently got into a discussion (argument) with a couple people, which revealed to me that there […]

Pain Above the Knee Cap?

The rectus femoris (green marker) is one of the quadriceps muscles, but it is anatomically and functionally unique to the rest of the muscle group. The other quads simply cross […]

The Explosive Performance Window and Periodization

This post is just a video regarding the design of training over the long term.

Jump Squats and Hex Bar Deadlift

One of the things that drives me crazy is the misinterpretation of research results. I have most often seen this in the case of measuring physics outputs like force, impulse, […]

The Bilateral Deficit and Unilateral Training

What the heck is the bilateral deficit? Watch the video.

There may be some skepticism or confusion regarding the bilateral deficit. People may wonder why they cannot 1-arm bench press more […]

Supersetting strength and explosive exercises

Q: “How do you feel about doing plyos in between sets of squat or deadlift?”

A: “The purpose of doing explosive training in between or after strength training is to take […]

On the Origin of Species

From a purely scientific standpoint, the evolution of species from one ancestor is a joke.

From what science has shown, the process is impossible. Mutations don’t add more genes to the […]

Jump Science Principles Produce 20-foot Javelin PR

In September 2014, I got an email from a collegiate javelin thrower asking me for some training advice. He was coming off Tommy John surgery and missing the next track […]

Why Basketball Players Are Weak

This video covers some of the common reasons that basketball players struggle to develop strength and athleticism.

Muscle Tension, RFD, and Nervous System Questions

A Jump Science user sent me a number of email questions. Here are my responses.

Will generating more tension in my muscle during training improve my performance?
More tension produces more structural […]

Skill is Specific (speed ladders and balance exercises)

What carries over to what? That is one of the biggest questions in training athleticism. There are a million exercises, a million ways to get tired, a million cool things […]

How to Get Eccentric Strength

Does lowering the weight slowly focus on eccentric strength?

First, does specific eccentric strength even exist? We classify muscle contractions as eccentric, isometric, and concentric. But physiologically is there any difference? […]

Force vs Technique: Knee Bend

Force has a big influence on technique. A lot of athletes and coaches get caught up in focusing on technique as a way to improve without realizing that producing more […]

Force vs Technique: Acceleration Angle

Force has a big influence on technique. A lot of athletes and coaches get caught up in focusing on technique as a way to improve without realizing that producing more […]

Does How High You Jump Matter?

The problem with using vertical jump as a measure of athleticism is it has no time component. Some people can spend a half second or more on the ground generating […]

Beware of the Explosion Principle

Be careful not to completely remove volume from your training. It’s easy to fall in love with the “explosion principle” or the “quality over quantity” concept, which lead people to […]

Advice for Volleyball Players

Email response to a professional volleyball player. 6 foot 10. 40-inch vert on short approach. History of some knee problems. Only a 10-week off-season.

“Ok, you are definitely correct to not […]

Sprinting for Non-Track Athletes

Got a question about distances for sprinting for someone in a team sport, not track and field. One of the things mentioned was using short sprints, 30m for example. The […]

Are you Wasting Your Time?

Too many athletes waste time and effort on things like general fitness workouts, six different types of core training, stuff that looks cool or is just really hard, sport-specific training, […]

Why Strength Training Works

The owner of MeisterMMA shared a Jump Science facebook post about the value of strength training. He got a response to that post questioning if heavy lifting has sport-specific adaptations, […]

Running Longer Distance for Speed?

Question: “When I start running a 2-3 miles a couple times a week along with my plyos and sprint work I feel as if my overall sprint speed is faster. […]

Returning From a Broken Bone

Got an email from an athlete who broke his fibula during basketball practice. He’s wondering if he will be able to get his athleticism back for triple jump in the […]

Pause Squats

Question: “What do you think of pause squats? I’ve heard that they force proper form, strengthen weak positions, and increase explosiveness.”

Answer: “I’m not against pause squats, but I don’t recommend […]

How to Improve Balance

Question: “what exercises or training would be good for body control and balance when sprinting, jumping, being agile and cutting to get around people, and like in basketball contact when […]

Which Squat Style is Best?

Question: “why do you prefer the oly squat for athleticism? a powerlifting squat is far more demanding on the p-chain, which is probably the most important area of the body […]

When Should I Work Out During the Day?

Question: “Hey Daniel, do you think what time you wake up in relation to the time you train at makes a difference in performance?”

Answer: “Yes, definitely. And throw when you eat into […]

Slow Reps Hinder Explosiveness?

Question: “My strength coach is having me (along with all of the other throwers) do a lot reps that involve slow negative movements, pause at the bottom of the rep, […]

Front Squats vs Back Squats

Among athletes and strength coaches there is much debate over which is better for athletes who need to get stronger, front squats or back squats. This debate is rather silly. […]

Jump Training for Basketball

Different sports involve different types of movements, including different types of jumps. For example, high jumping has only one type of jump, a full approach running jump off one foot. […]

The Strength-Speed Spectrum

Human movement relies on contraction of muscle-tendon complexes. Different movements require different types of contractions, which rely on different combinations of strength, explosiveness, springiness, and flexibility. The last three factors […]