How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan
In this discussion, Stuart McMillan, a celebrated track and field coach known for training Olympic medalists, dives into the world of plyometrics and sprinting. He highlights the transformative benefits of skipping for mobility and aerobic fitness, emphasizing its accessibility for all ages. Stuart explains how body mechanics and movement efficiency can enhance athletic performance, while also advocating for a playful approach to training. He explores the balance between genetics and environment in sports, urging athletes to embrace authenticity in their performance.
Top snips
Gait: Let speed decide your foot strike
25:13 – 28:55
Walking → jogging → running → striding → sprinting: different gait patterns, each self-organizes to be most efficient for that speed.
Instead of obsessing over heel vs toe, use one simple cue: think about being flat and let velocity dictate foot contact.
This reduces poor coaching cues and preserves natural efficiency.
Just think about being flat.
— Stuart McMillan
Why skipping is a hidden superpower
37:21 – 39:38
Skipping is plyometrics for everyone: it trains hip extension, eccentric control, fascial springiness, and rhythm — all without maximal sprint risk.
Benefits:
- joint & tendon conditioning
- coordination and cross‑body timing
- posture and hip opening
Stu: skipping replicates many sprint mechanics safely, so add it to your weekly routine.
How to start skipping (easy on‑ramp)
46:51 – 49:25
Don't jump into 10-mile skips. Start simple:
- Warm up 10–15 min.
- 30s skip / 30s jog or walk — repeat.
- Progress to 50 m maximal skips with full recovery (walk back ~90s).
Quality > quantity. Keep skips expressive, tall, and rhythmic for best transfer to running.
Striding vs Sprinting: the eccentric truth
53:30 – 54:22
Striding (≈75–95% max) and sprinting (>95%) are different. At high speeds most work is eccentric — you're braking into the ground and must tolerate huge forces.
Top predictors of elite performance: eccentric capacity and ability to handle braking forces — not just raw concentric strength.
Skip, stride, survive: longevity & fall prevention
1:03:36 – 1:07:51
Eccentric control matters for aging: better ability to brake, land, and recover reduces falls and downstream morbidity.
Stu’s practical tip for older adults: small skips, short strides, and progressive eccentric loading build tissue resilience and coordination — safely extend the ability to express speed throughout life.
Cross‑body rhythm & expression — move like you mean it
1:15:37 – 1:18:43
Walking and running involve pelvis & shoulder counter‑rotation: a torsional, cross‑body system.
Training should:
- use rotational/torsional movement, not eliminate it
- emphasize knee‑behind‑butt & opposite‑arm drive
Movement that expresses your essence often outperforms copied form — rediscover your natural coordination.