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Episode Description
Today’s guest is Aaron Uthoff. Aaron Uthoff, PhD, is a sport scientist and coach whose work sits right at the intersection of biomechanics, motor learning, and sprint performance. His research digs into acceleration, force application, and some less conventional forms of locomotion, including backward sprinting, with the goal of connecting solid science to what actually works on the field, track, or in rehab.
Backward running shows up all the time in warm-ups and general prep. Most of the time, though, it’s thrown in casually, without much thought about what it might actually be doing for speed, coordination, or tissue loading.
In this episode, Aaron walks through his path into performance science, which is anything but linear. From skiing in Montana and playing desert sports, to football and track, to a stretch training horses in Australia, his journey eventually led him to research mentors in Arizona, Scotland, and New Zealand. That broad background shows up clearly in how he thinks about movement.
One of the big takeaways from our conversation is Aaron’s overview of research showing that structured backward running programs can improve forward acceleration and even jumping ability. We also get into how backward running can be used as a screening and coordination tool, and where it fits into rehabilitation, including what’s happening at the joints, how muscles are working, and how to progress it without forcing things.
We finish by digging into wearable resistance, including asymmetrical loading, and why this emerging tool may have more upside for speed and movement development than most people realize.
Today’s episode is brought to you by Hammer Strength and Lila Exogen.
Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com
Use code “justfly10” for 10% off the Vert Trainer
View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)
Topics
0:00 – Aaron’s background and coaching lens
6:40 – Seeing movement through posture and orientation
13:25 – Why breathing changes how athletes move
20:45 – Tempo, rhythm, and shaping better movement
30:10 – Constraints based coaching and problem-solving
40:55 – Sprint mechanics without over cueing
51:20 – Using environment to guide adaptation
1:01:30 – Blending strength work with movement quality
1:12:15 – Coaching intuition, feedback, and learning to see
Quotes from Aaron Uthoff
“Posture is often the biggest limiter of movement quality, not strength or mobility.”
“Breathing changes how the nervous system organizes movement.”
“Tempo tells you more about coordination than maximal output ever will.”
“If you have to keep cueing it, the task probably needs to change.”
“Good sprinting comes from better shapes, not chasing perfect positions.”
“The environment can do more coaching than your words.”
“Strength should give athletes more options, not fewer.”
“Part of coaching maturity is learning what not to coach.”
About Aaron Uthoff
Aaron Uthoff, PhD, is a sport scientist, researcher, and coach focused on human movement, sprint mechanics, and motor learning. He holds a doctorate in kinesiology, with research centered on how neuromuscular factors influence speed, coordination, and efficiency.
He is especially known for his work on acceleration, sprinting, and unconventional locomotor strategies such as backward running, and how these methods affect force application, tissue stress, and motor control. His work blends strong scientific foundations with practical coaching insight, making it highly relevant for track and field, team sports, and rehabilitation environments.
Alongside his research, Aaron works closely with coaches and athletes to translate complex biomechanical and neurological ideas into simple, usable training concepts. His approach values curiosity, experimentation, and respecting how the body naturally adapts when it’s exposed to new movement challenges.
Backward running shows up all the time in warm-ups and general prep. Most of the time, though, it’s thrown in casually, without much thought about what it might actually be doing for speed, coordination, or tissue loading.
In this episode, Aaron walks through his path into performance science, which is anything but linear. From skiing in Montana and playing desert sports, to football and track, to a stretch training horses in Australia, his journey eventually led him to research mentors in Arizona, Scotland, and New Zealand. That broad background shows up clearly in how he thinks about movement.
One of the big takeaways from our conversation is Aaron’s overview of research showing that structured backward running programs can improve forward acceleration and even jumping ability. We also get into how backward running can be used as a screening and coordination tool, and where it fits into rehabilitation, including what’s happening at the joints, how muscles are working, and how to progress it without forcing things.
We finish by digging into wearable resistance, including asymmetrical loading, and why this emerging tool may have more upside for speed and movement development than most people realize.
Today’s episode is brought to you by Hammer Strength and Lila Exogen.
Use the code “justfly20” for 20% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to Lilateam.com
Use code “justfly10” for 10% off the Vert Trainer
View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)
Topics
0:00 – Aaron’s background and coaching lens
6:40 – Seeing movement through posture and orientation
13:25 – Why breathing changes how athletes move
20:45 – Tempo, rhythm, and shaping better movement
30:10 – Constraints based coaching and problem-solving
40:55 – Sprint mechanics without over cueing
51:20 – Using environment to guide adaptation
1:01:30 – Blending strength work with movement quality
1:12:15 – Coaching intuition, feedback, and learning to see
Quotes from Aaron Uthoff
“Posture is often the biggest limiter of movement quality, not strength or mobility.”
“Breathing changes how the nervous system organizes movement.”
“Tempo tells you more about coordination than maximal output ever will.”
“If you have to keep cueing it, the task probably needs to change.”
“Good sprinting comes from better shapes, not chasing perfect positions.”
“The environment can do more coaching than your words.”
“Strength should give athletes more options, not fewer.”
“Part of coaching maturity is learning what not to coach.”
About Aaron Uthoff
Aaron Uthoff, PhD, is a sport scientist, researcher, and coach focused on human movement, sprint mechanics, and motor learning. He holds a doctorate in kinesiology, with research centered on how neuromuscular factors influence speed, coordination, and efficiency.
He is especially known for his work on acceleration, sprinting, and unconventional locomotor strategies such as backward running, and how these methods affect force application, tissue stress, and motor control. His work blends strong scientific foundations with practical coaching insight, making it highly relevant for track and field, team sports, and rehabilitation environments.
Alongside his research, Aaron works closely with coaches and athletes to translate complex biomechanical and neurological ideas into simple, usable training concepts. His approach values curiosity, experimentation, and respecting how the body naturally adapts when it’s exposed to new movement challenges.