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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.

We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities.

Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Our Place: https://fromourplace.com/huberman
Wealthfront**: https://wealthfront.com/huberan
Helix Sleep: https://helixsleep.com/huberman
Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps
00:00:00 Stuart McMillan
00:02:27 Running, Sprinting, Event Distances
00:09:01 Sponsors: Our Place & Wealthfront
00:12:13 Natural Sprinters, Kids, Sports Specialization
00:17:00 Athletes, Identity, Race Selection
00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact
00:30:35 Visual Focus, Body Position, Running, Lifting Weights
00:36:00 Tool: Skipping & Benefits
00:42:18 Sponsors: AG1 & Helix Sleep
00:45:01 Tools: Skipping, Beginners, Jogging Incorporation
00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude
00:53:03 Concentric & Eccentric Phases, Running
00:55:32 Transitioning to Striding, Posture, Center of Mass
01:03:11 Older Adults, Eccentric Control, Tool: Skipping
01:08:00 Naming Importance & Public Health; Skipping, Plyometrics
01:12:18 Sponsor: Function
01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture
01:22:27 Expression Through Movement, Playfulness, Confidence
01:28:53 Being Yourself, Expression, Essence & Movement
01:36:39 Connecting with Movement, Building Cues, Mood Words
01:45:05 Pressure & Peace; Exercise, Movement & Age
01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries
02:00:25 White & Black Athletes, Genetics, Environment
02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension
02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment
02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization
02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching
02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation
02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training 
02:52:14 Single Physical Metric & Sprinting; Pressure & Peace
02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.

We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities.

Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

Wealthfront**: https://wealthfront.com/huberan

Helix Sleep: https://helixsleep.com/huberman

Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Stuart McMillan

00:02:27 Running, Sprinting, Event Distances

00:09:01 Sponsors: Our Place & Wealthfront

00:12:13 Natural Sprinters, Kids, Sports Specialization

00:17:00 Athletes, Identity, Race Selection

00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact

00:30:35 Visual Focus, Body Position, Running, Lifting Weights

00:36:00 Tool: Skipping & Benefits

00:42:18 Sponsors: AG1 & Helix Sleep

00:45:01 Tools: Skipping, Beginners, Jogging Incorporation

00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude

00:53:03 Concentric & Eccentric Phases, Running

00:55:32 Transitioning to Striding, Posture, Center of Mass

01:03:11 Older Adults, Eccentric Control, Tool: Skipping

01:08:00 Naming Importance & Public Health; Skipping, Plyometrics

01:12:18 Sponsor: Function

01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture

01:22:27 Expression Through Movement, Playfulness, Confidence

01:28:53 Being Yourself, Expression, Essence & Movement

01:36:39 Connecting with Movement, Building Cues, Mood Words

01:45:05 Pressure & Peace; Exercise, Movement & Age

01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries

02:00:25 White & Black Athletes, Genetics, Environment

02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension

02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment

02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization

02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching

02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation

02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training 

02:52:14 Single Physical Metric & Sprinting; Pressure & Peace

02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

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