So variability and predictability aren't, it's not like one side of a spectrum. That's what I'm trying to figure out.

Okay.

Then in early.

It does. I just wanted to check one other thing because then I started to draw what's happening because I wanted to understand. So when you're in that 120 to 180 reach, I just wanted to picture if I'm not mistaken, it's like the ER representation of this capital again.

OK.

Okay, so if you put him in quadruped, you're putting him in a space that he does not have. So he's going to compensate to get there. So you're going to see some scapular elevation that you don't want. That's going to create some IR in the lower cervical. So you're compressing dorsal rostral space. You're going to compress the lower cervical spine. You're going to pick up some IR, but chances are you're going to still have to create the ER. Because again, you didn't change the orientation of the acetabulum or the glenoid.

Okay.

Because she's still in ER. So you have to put her in a shorter stagger or bilateral symmetrical, okay? And you've got to capture a stronger representation of the internal rotation, okay? Because again, she's losing the force battle. She's getting pushed into the ground, right? She doesn't really have, like her middle is all orientation, reduce the orientation, teach her where middle is and then back and forth from there.

Most people that come in to see me are not educated in such things. And so if I have to teach them about a muscle, I might have to do that for like a, you know, movement vocabulary kind of a thing, as I would say, but rarely. If you can acquire the position and you give the right cues, you shouldn't have to do that at all. So for instance, if you get the foot position correct in an activity. Let's just say you're on your back and you're in hook line. If you get the foot position correct and you teach them how to weight the pelvis, everything that you want to be active at the right time and under the right circumstance will be active. Okay. So the thing that you don't want to do is draw a lot of attention to any isolated area because by doing so, they tend to overdo that. Right. So if you say, exhale and feel your abdominals. They always go, eh, they want to do well for you. And so then they squeeze harder. And then you get this over recruitment of stuff. And then you see the stern get pulled down or their head goes forward. You get all this exaggerated stuff. You might be able to do that with somebody that comes in with some measure of understanding of muscles and such, but I would encourage you to avoid that whenever possible just because what you're trying to do, let's go back to Andrew's question, we're trying to produce a strategy that is throughout the system versus trying to think of something as being isolated. Right, so again, from an attention standpoint, sometimes it may work, right, most of the time it won't, because you'll just like I said, you don't want to draw too much attention to one space.

You understand?

Okay, let's clarify that point. You have to have anterior expansion available to create internal rotation. So if you were compressed anteriorly, you would not have any internal rotation available to you in regard to extremity motion. Let's use the shoulder for an example. If your sternum was compressed downward, you would not have internal rotation available to you. So here's how it works, and I think this is going to answer your question. So let's say you have a legitimate up pump handle—normal expansion anteriorly. As you perform the internal rotation, what is actually happening is you are creating the compression by the rotation, and the pump handle is actually going down as you perform the range of motion. So think about twisting a towel. When you twist a towel, it starts expanded and the more you twist it, the tighter the towel gets. So imagine picking up your arm and that being the twisted towel. So you're twisting the arm into internal rotation. I have to start with the expanded representation because as I twist, that expansion disappears, and then that's where the range of motion stops—when you hit the point of compression.

You know, the same extensibility. So it's still, with the high load, is still going to behave more stiffly.

Okay. I want the anterior outlet.

Yeah, the only difference here is that you're just not going to lay hands on somebody to promote the change. You're going to have to be really, really good with your exercise selection and understand where you've got access to movement. So the places where you're going to have to create some of the rotations is at 90 degrees of knee bend at the knee, okay? And then when you're trying to approximate the hip, you have to prevent some of the motion at the knee because you don't want that compensation. So if you had somebody that walked in with the okay, so you're working with the rodeos in town and they go, 'Hey, man, well, we want to get a lift in.' And they come walking in with their high heel boots on, right? And you're throwing the basketball around and the guys stand there with his feet close together and you bounce the basketball to him. He misses it, but it goes between his knees, right? So he's got the big bow, right? So if you're trying to address the hip first, you're going to have to put the lower extremity in a position where the knee cannot make the compensation first. So that's going to be in exercises where that knee is a little bit straighter. That would emphasize the hip turn. You could control the hip more because the knee is in a position where it wouldn't move as much. Okay, then once you get the hip under control, now you got to put him in a position where the knee has access to motion and that's where the knee is more bent.

Yes.

You want to start with whatever it is that you think is best if you've seen this really strong bias towards one direction. It's like, you know, maybe he turns out to be like the world's greatest athlete in some respect because of that.

So maybe like a TRX squat?

You're welcome, sir. Good morning. Happy Tuesday. I have neuro coffee in hand and it is perfect. All right. A very busy Tuesday coming up. A little housekeeping. I got a couple DMs yesterday asking if we're still doing the Coffee and Coaches conference call on Thursday mornings like we always do because it's a national holiday here in the United States. It's Thanksgiving coming up. And so yes, we will be doing the call as usual on Thursday because well, it's Thursday. These calls are very international as well anyway. So we got lots of folks that would probably be participating regardless. So yes, we will be doing it at 6 a.m. Thursday morning coffee and coaches conference call. Please join us. Okay digging into today's Q&A a little something different. I'm actually going to show a short clip from last weekend's The Intensive 15 where we were working on some stuff on some positioning and such and I wanted to show you an easy way to help people find an early representation of the foot. And so real quick let's just review what that is. So we've got an ER representation of the foot, the tibia is going to be behind the ankle. So this is prior to ankle rocker. So that ankle rocker is where that arch is going to come down. So we've got the ER representation, heel is down, first metatarsal on the ground. But to teach people how to find this position, especially when they're biased towards the excessive ER, where they don't get the medial hill contact, where they don't get the first metatarsal head, sometimes it can be very, very difficult to teach people how to capture that. So For those of you that are students out there, they're also trying to learn how to manually position feet or to capture something that they would refer to as subtler neutral. There's an easy way to do this. You have a little wrench that you were given when you evolved a thumb and a hand. And that little position right there, that little U shaped thing is like a wrench that fits directly over the tail. So the tail is right here and they teach you how to wiggle this around and try to find the middle. Well here's the middle, boom, like that. And so that space sits right over top of the tail-less and then you have total control over the tail-less and there I can manipulate the sub-tailor joint in its position. If I take my other hand, there's another little spot here where that wrench fits over. And it's over the back of the calcaneus. And so we end up with something that looks like that. And now I have total control over that sub-tailor joint. And then I can put the foot down on the ground, and I can put it in whatever position I want. I can go early, middle, or late, whichever you choose.

So too much yield increases the amount of time between the expansion of the tissue and the compression of the tissue. Therefore I'm slow, which is what I might not want. I get too much dampening. So then I'm trying to optimize that behavior within a time constraint. You have to understand how much time you have available. For example, with a high level sprinter, ground contact time is point one, one seconds. That's not a lot of time for storage and release, but it does happen. So if I took a sprinter and I teach them to yield too much, we just get slower. This also determines what type of activities you're going to choose because the time constraint matters—how stiff I need to tune the connective tissue. The behavior requires the connective tissue to be appropriately stiff and appropriately elastic to get the right behavior based on the amount of time available. For a high jumper, ground contact is a little bit longer than a sprinter, so I might choose different activities. For a basketball player compared to a sprinter, I would have more time on the ground to produce force. That helps select which activities are more appropriate—the sprinter has rapid ground contacts, while the basketball player has fewer, longer contacts. You can combine these activities but separate them into phases depending on the individual and their responses. Understanding the principle is most important.

But ultimately, when we talk about force production, the limitation in shape change can be beneficial. When we talk about speed, I better be able to deform very, very quickly. So all of your representations for me, I totally get. Cool. Thank you. Welcome. Let's just throw out all bilateral symmetrical. Good morning. Happy Wednesday. I have neuro coffee in hand and It is perfect. All right, today is Wednesday. That means tomorrow's Thursday. 6 a.m. tomorrow morning coffee and coach's conference call as usual. These calls are getting international. We got people from all over the world in these calls now. We're just kind of cool. But great questions. Great people. Grab a cup of coffee. Please join us at 6 a.m. tomorrow morning. Okay, digging into today's Q&A. I was talking with Lalo. Well, I've got kind of a complex situation here. He's training high-level sprinters. He's got to train in groups. It's very difficult to individualize things under those circumstances. And then situations will arise where it may be an exercise that is ideal under many circumstances now becomes problematic. There are always secondary consequences that we have to be concerned with, especially with athletes where we're taking away elements of behavior that may protect them from their superpower. So left to their own devices, athletes will progress in a certain manner and the things that make them great can actually end up destroying them in the process. And so we have to protect them from themselves under these circumstances. And so this was a discussion that I think is going to be useful for a lot of people because There's a lot of situations like this. You have to make a decision as to how you're going to proceed. Is it safe to move forward with this type of an activity? Do we need to somehow create a substitution for an individual within a group? And so again, this was a problem-solving situation that, again, I think many of us face. So thank you, Lalo, for this question. If you would like to participate in a 15-minute consultation, please go to askbillhardman at gmail.com. Put 15-minute consultation in the subject line so I don't delete it. We'll arrange that at our mutual convenience. Everyone have an outstanding Wednesday. And I will see you tomorrow morning at 6 AM. Coffee and Coaches kind of first call.

Thank you, Bill. You too.

OK. So think about the leg position underneath them, so they have one foot on the ground, the other leg is swinging through. A cross connect is a great representation of that, but again, you need a self test for them. A cross connect's really hard for you to kind of tell what you got going on. If you put them in a hook line position and go to single leg support, can they hang on to the medial foot contact as they try to push through the ground? The people that get the little hamstring cramps when they're in that single leg hook line, that's too much ER, not enough IR.

Yes. What would be like an example of an exercise or a movement where the issue of tuberosities are sort of being pushed back?

Yes.

Okay. So you have to have the internal rotation superimposed on the lead foot, right? Yeah. Yeah. Okay. So that's your medial foot contacts. Yeah. So we're talking about the same thing, right? Yeah, it comes back to see it. So you need the early represent. So how do I transfer the energy from the ground of the lead foot to the ball? I have to actually rotate to stop that foot. Assuming I'm going to have the relative motions available to me to do this, right? Okay. Like I said, you'll find a way to stop. Right? But this, it might turn into a, okay, we can talk about Alex's thing with the big toe. They might be jamming their big toe into the ground as the compensatory strategy to make the stop. Now, the big toe normally is the stop, but it's usually a distributed load, not a focal load on the big toe, right? And so then they go up and over. And you can see this, you'll see it on javelin throwers too, where they, Like their last stride will be a little short. And their center of gravity gets up and over their foot too fast. And then they try to push their big toe down into the ground to create the stop. And then they fault, they step over the line because they're going too fast and too far forward. So again, you're still looking at capturing medial foot contacts to superimpose the IR.

Yep. That makes sense.

Yeah. So, I was using the left suitcase carry and the right for the front rack. Okay. Front rack. And I was feeling that same sensation.

Because relative motion is always expansion, and ER [external rotation] compression is the elimination of relative motions for force, because I have to produce force into the ground at that middle P [propulsion]. Even if I'm rolling, I'm producing force into the ground. And then as I roll across, I'm now re-expanding and making my turn.

I got a question, Bill. What was your philosophy when you first started and how has it changed?

Got it, makes sense.