In this episode of The Speed Lab Podcast, Les and Cici dive deep into what it really takes to make an NFL 53-man roster — from the grind of training camp to the politics behind roster cuts. They discuss how performance, personality, and availability often outweigh raw talent, and share firsthand stories from elite athletes like T-Mac and others who’ve fought their way through the system.

The conversation expands into profiling athletes, tendon efficiency, data tracking, and how different physical and mental traits shape player development from high school to the pros. 

Interested in learning more about the Universal Speed Rating? Click here [https://universalspeedrating.com/learn-more-partner-with-universal-speed-rating-speed-lab-podcast] to schedule a quick call with our team.

Episode Timestamps

00:00 – 05:30 • Opening banter & introduction

05:30 – 10:30 • The brutal reality of making a 53-man NFL roster

10:30 – 15:30 • What rookies face between college and the draft

15:30 – 20:30 • Balancing health, opportunity, and the grind

20:30 – 25:00 • Inside T-Mac’s training structure and workload

25:00 – 30:00 • Force profiling, tendon efficiency, and athletic resilience

30:00 – 35:00 • Speed mechanics, reactive strength, and acceleration profiles

35:00 – 40:00 • Eccentric strength, propulsion, and elite-receiver analysis

40:00 – 45:00 • Collaboration between coaches, data, and athlete management

45:00 – 50:00 • Leadership, confidence, and women in sports performance

50:00 – 55:00 • GPS tech, game-speed tracking, and practice data

55:00 – 01:00:00 • Coaching creativity from NFL pros to high school athletes

01:00:00 – 01:04:30 • Work-life balance, family priorities, and future goals

Cici Murray: Balancing Health & Performance

In this episode of The Speed Lab Podcast, Les and Danny dive into the rising problem of youth sports injuries, the balance between health and performance, and why early specialization is hurting athletes more than helping them. They break down how the NFL Combine creates short-term athletes instead of long-term pros, the responsibility shared by coaches, parents, and agents, and why true longevity comes from smarter planning, recovery, and communication. 

Interested in learning more about the Universal Speed Rating? Click here [https://universalspeedrating.com/learn-more-partner-with-universal-speed-rating-speed-lab-podcast] to schedule a quick call with our team.

Timestamps

 * 00:00 – 02:22 – Opening banter and setting the stage
 * 02:22 – 06:12 – Rise in youth injuries since 2000; early specialization issues
 * 06:12 – 10:10 – Balancing performance vs. health; smarter stress management
 * 12:01 – 13:32 – S&C’s growth and risks of over-relying on data
 * 15:31 – 17:18 – NFL Combine critique; Dr. Marcus Elliott insights
 * 23:03 – 25:56 – Longevity and dynamic athlete profiles
 * 35:37 – 41:27 – ACLs, UCLs, and stress fractures in youth sports
 * 46:52 – 49:52 – Advice for parents: breaks, oversight, and avoiding early specialization
 * 53:26 – 57:44 – NFL rookies’ transition struggles and workload spikes
 * 60:15 – 63:16 – Coaching accountability and communication
 * 67:02 – 70:42 – NFL as a starting point, not the end; athlete ownership
 * 73:28 – 76:03 – Evolution of strength coaches and embracing variability
 * 76:21 – End – “Strong enough is strong enough”; closing thoughts

Danny Foley: State Of Athletic Performance

In this episode of The Speed Lab Podcast, Les Spellman and Kyle Bolton dive into how athletes can unlock new levels of performance by rethinking training loads, recovery, and the role of velocity-based profiling. From balancing intent with execution to how coaches can make training data meaningful for both athletes and parents, this episode is packed with insights that bridge science, coaching, and real-world application.

Interested in learning more about the Universal Speed Rating? Click here [https://universalspeedrating.com/learn-more-partner-with-universal-speed-rating-speed-lab-podcast] to schedule a quick call with our team.

Episode Timestamps

 * 00:00 – Intro Setting the stage for today’s focus on athlete development and training insights.
 * 02:15 – Training Loads & Velocity-Based Profiling Why profiling athletes by velocity matters and how it can impact speed and strength outcomes.
 * 08:40 – Recovery & Adaptation Discussion on balancing intensity with proper recovery so athletes can actually progress instead of burn out.
 * 15:05 – Communicating Data to Parents & Athletes Breaking down “coach speak” into simple, practical terms so parents and athletes buy in.
 * 22:30 – Event & Camp Preparation How AI tools and structured planning can reduce guesswork for coaches organizing camps and clinics.
 * 29:45 – Closing Thoughts Final takeaways on bridging the gap between science, coaching, and athlete results.

Kyle Bolton: Training Loads & Velocity Based Profiling

In this episode of The Speed Lab Podcast, Les and Danny dive deep into the lessons from the NFL Combine, athlete rehab, and the balance between art and science in coaching. They share behind-the-scenes insights on calf strain rehab, the role of connective tissue, the challenges of interdisciplinary work, and how to create individualized plans inside a team environment. 

Interested in learning more about the Universal Speed Rating? Click here [https://universalspeedrating.com/learn-more-partner-with-universal-speed-rating-speed-lab-podcast] to schedule a quick call with our team.

Episode Timestamps

 * 0:00 – 4:30 | Crash course beginnings, chaos, and lessons learned
 * 4:30 – 11:00 | Solving problems in human performance & staying curious
 * 15:30 – 17:15 | Quadrants as a blueprint for sprint mechanics
 * 26:30 – 33:00 | Inside calf strain rehab: long-duration isometrics, recovery, and daily oversight
 * 35:00 – 37:15 | Connective tissue vs. muscle dominance — why strains happen
 * 41:00 – 43:30 | Why rest and separation of health/performance fails athletes
 * 53:30 – 55:30 | The paradox of concentric vs. eccentric force
 * 58:30 – 1:04:00 | Foot mechanics, posterior tibialis, and performance impact
 * 1:10:30 – 1:13:30 | Leadership lessons: range of motion, reliability, and profiling
 * 1:16:40 – 1:19:45 | Individualization within team programming
 * 1:26:15 – 1:29:45 | NFL complexity and building continuity of care
 * 1:33:00 – End | The future of performance, human connection, and relationships

Danny Foley: Solving Problems In Human Performance

In this solo episode of The Speed Lab Podcast, Les Spellman breaks down one of the most misunderstood aspects of sprinting: the stretch shortening cycle (SSC) and the critical role of pre-tension. Drawing from research, coaching experience, and case studies, Les explains why faster sprinters actually produce higher braking forces, how tendons act as both shocks and springs, and why athlete development often overlooks eccentric qualities. 

Interested in learning more about the Universal Speed Rating? Click here [https://universalspeedrating.com/learn-more-partner-with-universal-speed-rating-speed-lab-podcast] to schedule a quick call with our team.

Episode Timestamps

 * 00:00 – Intro & why this topic matters
 * 01:15 – Braking forces & the stretch shortening cycle explained
 * 05:00 – Early coaching mistakes & concentric-only bias
 * 08:00 – Why concentric strength doesn’t separate elite sprinters
 * 10:15 – Hypothesis: performance = pretension + braking + transition + propulsion
 * 11:00 – Tendons as shock absorbers & springs
 * 13:30 – Force plates as a window into SSC
 * 17:00 – Case study: Jacob Robinson’s eccentric RFD breakthrough
 * 21:00 – Case study: River Cracraft tendon remodeling
 * 23:30 – Case study: Brandon Jetter improving pretension & ground contact
 * 28:45 – Pretension mechanics & dribble drills
 * 31:00 – Practical takeaways from force plate metrics
 * 35:15 – Training interventions: yielding/overcoming isometrics, reflexive eccentrics, plyos
 * 38:45 – Programming ideas (slow, high, and fast force days)
 * 42:00 – Redefining “stiffness” & SSC strategy
 * 43:20 – Wrap-up, resources, and closing thoughts

Stretch Shortening Cycle & The Role Of Pre-Tension

In this episode, Les and Danny sit down with Ken Clark. Ken is a leading expert in speed and sprint biomechanics, serving as a professor in the Department of Kinesiology at West Chester University in Pennsylvania. He holds a Ph.D. in Applied Physiology and Biomechanics from Southern Methodist University and is recognized for his scientific research on the mechanical factors that influence athletic performance and injury mechanisms, with a special focus on speed development and sprint technique.

Interested in learning more about the Universal Speed Rating? Click here [https://universalspeedrating.com/learn-more-partner-with-universal-speed-rating-speed-lab-podcast] to schedule a quick call with our team.

Episode Timestamps

 * 00:00 – Intro | Hero, hardship, highlight — Dr. Clark’s background
 * 01:30 – Sprint Mechanics | Vertical vs. horizontal forces
 * 04:00 – Acceleration & Top Speed | How forces change over distance
 * 09:00 – Research Insights | What separates elite sprinters
 * 13:25 – Two-Mass Model | How sprinters strike the ground
 * 18:00 – Foot vs. Ground Speed | Surprising biomechanics
 * 23:07 – Braking Forces | Why faster sprinters brake harder
 * 29:30 – Tendon & Stiffness | Pre-activation and connective tissue
 * 44:30 – Injury vs. Performance | Foot mechanics and stiffness balance
 * 52:30 – Training Takeaways | Plyos, strength, and sprint programming
 * 01:01:55 – Closing Thoughts

Ken Clark: What Makes An Athlete Fast?

Universal Speed Rating is excited to announce the launch of The Speed Lab Podcast with hosts Les Spellman, Danny Foley, and Cici Murray. 

In this episode, Les and Danny sit down with Stuart McMillan, Co-Founder and CEO of ALTIS, a globally recognized leading authority in sports education, specializing in coaching excellence for speed, power, and strength training, across Track and Field, and Team Sports. 

Interested in learning more about the Universal Speed Rating? Click here [https://universalspeedrating.com/learn-more-partner-with-universal-speed-rating-speed-lab-podcast] to schedule a quick call with our team.

00:00:00 Introduction to Guests and Themes 

00:01:08 Training Seasons and Athlete Management 

00:02:00 Evolving Beliefs in Coaching 

00:05:56 Complexity in Coaching Systems 

00:13:12 Leadership and Complexity in Systems 

00:21:00 Consulting Challenges in Sports 

00:34:53 Career Evolutions and Personal Insights 

00:51:18 Innovative Training Approaches 

01:07:32 Understanding Complexity in Coaching 

01:26:03 Book Discussion and Personal Reflections 

01:28:05 Upcoming Event Highlights 

01:37:21 Conclusion and Future Anticipations

Stuart McMillan: Strength Training, Braking Forces, Sprinting

Introducing The Speed Lab Podcast by Universal Speed Rating. Hosted by Les Spellman, Danny Foley, and Cici Murray, The Speed Lab Podcast dives into all things performance to help you train smarter and play faster. 

Les Spellman

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