Hey Pete I have a pair of JaFly 3s and JaFly 4s. I run the 100, 200, and 400. Do you think I should use the 4s for each race or would the 3s be better for some because it's stiffer and has more spikes.
@@KyleFennema I don’t think one is inherently better than the other. Use what you’re most comfortable in for these races. Both models are still really similar and traditional.
Hey man, I'm just heading back into athletics after a long time off. I'm looking at the Ja fly, so thanks for the review. I'm struggling to find a good colour way tho, cause I like the simple colours. Great video!
I always used max for sprinting both races and trainings but then I heard using them every day puts too much demand on my feet and shins so I decided to buy a softer spike plate and I am thinking about ja fly 4 or rival s. I am a 110m hurdler and I often run 100m and 200m to check my raw speed improvements. I recently bought max 2s for 100m in races, but I still need a spike for sprint training sessions in general, for all sprint disciplines.
so……with jazz sound drum set, the bottom skin is usually tighter than the top? another question, is the bottom skin a single layer of clear skin, or is it the same white sandblasted skin as the top?
I usually do 2 sets of each isometric for 30 seconds per set. These will include the glute-hamstring raise, ab/hip flexor, extreme lunge, squat, reverse nordic, etc.
For thr stiffness test, I'm pretty sure that the energy return from the foot takeoff is what we are looking at. Not the initial contact. Otherwise, interesting view
I've tried to picture what they're testing. I just can't see why stiffness upward says anything. To me, it would be about loading the spring downward and then having it recoil. I could be missing something, though.
@tracktuary I'll explain it like this Step 1: Unloaded spike touches ground (Mind you, sprinters hit with the ball of the foot.) 2: force is applied 3. Elastic force + 13 lbs of force from the plate springs your foot back up 4. Repeat. The force is mean to be a small push increasing stride frequency and length Basically, the stiffness is meant to return the force during toe off and increase the efficiency. So, you land on the ball Your weight still holding it down You spring up And the shoe provides some few lbs
It's a Roman Chair by Marcy. I love using it for hamstring isometrics, where I contract hard for 30 seconds. It has cured my prior hamstring issues. And like you said, it's good for lower abs into hip flexors. My favorite hip flexor ISO is the Extreme ISO lunge still. www.amazon.com/marcy-adjustable-hyperextension-exercise-jd-3-1/dp/B000ASB66O?th=1
Great fundamental note choices. I had my intervals the same but my fundamentals either G# (2nd octave) D# G snare or sometimes E and F. Just tuned up to F and C with a G snare and F bass drum. The drums seem to work better together. Thanks!
Great to hear! It works really well for our trio specifically as we play a lot of tunes in F, G, and C. I'm not trying to actually play melodies with the pitches, but they don't clash and actually support the music well. I tuned all of them 1/2 step higher once, and it truly sounded "off" in context.
I haven't tried them yet. The plate looks like that on the bottom of the MaxFly from what I could tell. You check them out? I just got a pair of the old Adidas Prime SP (no foam). That thing is super stiff.
They are good spikes. A good amount of pros still use them. The plate is stiff (stiffer than the Ja Fly 4) and has great grip. The upper is a sock-like mesh, which gives your foot room to move. I personally like a more rigid upper, but that's just me.
Excellent! Great info. Charlie Francis is the GOAT and was advanced beyond his years. It's great to see people who have learned from several of the greats you mentioned. I understand your training varies based on life, but do you have a weekly example of your training protocol?
Charlie is definitely the GOAT for me. He had a deeper understanding that many still fail to grasp. When someone thinks they are improving upon his methods, they are often times getting too fancy. One of my favorite quotes is, "Effective training is raw and intense." Here is a sample week for me: Sunday Speed - MaxV (2x10m, 1x15m, 1x20m, 1x30m, 5x60m timing final 20m) Plyos - Single Leg Line Hops (2x2x6sec); Single Leg Stair Hops (2x2xsec) Tuesday Bodyweight Strength (15sec on/off for 12 minutes) Strength work with Bands (15 sec on/off for 10 minutes) BW Isometrics (30 sec on/off) - Squat, Extreme Lunge, Glute-Ham Raise, Reverse Nordic Wednesday Rest Thursday Speed - SE (2x10m, 1x15m, 1x20m, 1x30m, 1x40m, 2x3x60m at 90-95% with 2min/8min rest) Running A’s (2x30sec) Friday Max Strength - Deadlift (3x3x90%); Bench (3x3x90%) Saturday Rest or Low Intensity Elastic Work (Jump Circuit, Jump Rope, Medball Tempo) It really depends on what my next Sunday workout it. If I want a high quality speed day, I’ll probably rest. But I have found that doing low intensity elastic work 48 hours before a speed workout really sets me up well. I usually want at least 2 rest days a week.
@tracktuary I love it! Great info. I find that too much volume and too frequent of high days (at 43 yrs old) only sets me up for failure. I like your weekly workout breakdown. Gives me some things to consider and possibly change with what I'm doing.
Great point about foam in the pocket in the Max Fly making no sense. Designers of the Adidas Prime SP2, which employs similar technology, claim the foam is inserted for energy return, which I don't buy. Perhaps some sprinters prefer the extra foam cushioning for comfort but elite sprinters only care about improving their speed.
@@grimreality451 I hear you there. As I've been doing more of my training barefoot (e.g., deadlifts, bodyweight circuits, etc.), I prefer the foot to do the work of being a spring. I used to get my spikes a half size down, but prefer more room for the toes to spread and work. I just picked up a pair of the Adidas Prime SP (not the new SP2 with foam). That is the stiffest plastic plate I've ever come across. It's the same one Tyson Gay and Wayde Van Niekerk used in their prime years.
Does anyone know if the honeycomb design technology on the soles of the Superfly Elite 2 and Ja Fly 4 is employed not just for weight reduction but for flexibility under the plate, similar to how honeycomb designs are used on Nike running/jogging shoes such as the pre-2018 Free RN Distance and the Free 4.0 Flyknit to give it barefoot feel and performance?
I can't answer this for you, but after some races this indoor season, I find the bottom of the Ja Fly 4 to feel slippery on Mondo. The Superfly Elite 2 has much sharper ankles on the plastic plate whereas the Ja has a little smoother. This past weekend, I actually just wore the Rival S for an indoor 200m. Given that it was my first time on a banked track, I didn't want to worry about having the right traction.
@@tracktuary Good you brought that up as I'll be competing in an outdoor event on a banked track where I'm not exactly sure what type of surface we'll be running on. All I know is it's an all-weather track so, I'm guessing it's some sort of rubber composite, so I'm hoping it's not mondo or I'll have to choose a different type of track spikes or run in trainers.
I actually prefer less "forward stiffness" a.k.a forefoot flexibility for the final portion of the ground contact because our forefeet naturally bend forward while running, contributing to the last part of the horizontal propulsion in each stride.
I am completely with you. I love the basic spikes. They let the foot be a foot. My 55m PB actually came in the Rival S last year at age 39 (along with hitting some 11.0x 100m races)
@@tracktuary Nice to hear success stories of using old school spikes. I copped and tried Superfly Elite 2 out and it was decent (minus the blister), yet I still think I’d perform better with Ja Flies 4. It could be because my body was still adapting to the Superflies tho
Love the video! Talking sense and not just parroting "knowledge": sharing a proper stiffness test and covering the less reactive problem of the Maxfly. That's what we need!
This is simply the best video that I have found on the entire RU-vid with regards to jazz tuning. I was having difficulties finding tom tom tones that I was happy with until I followed your technique. My drums sound killer. Thank you!
Thank you for your review it really opened my eyes up to practicality and price range because many of my teammates rave about how good the max flys are but I didn’t really know what to purchase. I’ve always ran in the rival s but have wanted to try something more stiff and aggressive due to the fact that I will be running collegiate hurdles next year and want something stiffer and more aggressive.
@@tracktuary my first pair of spikes were actually ASICS distance spikes however at the time I didn’t know the difference but since then yes I have been a Nike spike user
Hi , nice content. I've got a question. Is there any fittings difference between elite 2 and ja fly 4? I've been trying elite 2 and they are very narrow for my. But didn't try the ja fly. Greetings from Poland
@@tracktuary Speaking of the heel cup, do you know if increased heel support can lead to increased pressure on the achilles heel tendon? I ask this because in the past, I wore Nike running shoes with increased heel support which put tremendous strain on my achilles tendons so much to the point where I no longer use them. If this is the case with the Superfly Elite 2, I may opt for the Ja Fly.
@@tracktuary I'm sure glad I stumbled across your channel. I did a quick google search and found this: One of the bullet points on the shoe details description for the NIKE® ZOOM JA FLY 3 TRACK SPIKE: "* Heel counter sits lower on the foot: Provides extra relief for the Achilles tendon"
Best review on spikes I've ever heard! Wish I would heard this 8 months ago before buying the Maxfly's. I would agree with your take on them. Would he interested in hearing your take on Adidas line.
Thank you! I admit I am pretty critical of the MaxFlys here--and that truly was based on my experience thus far. Check out my pinned comment. There is some research showing most people actually run faster in them. As for adidas, I've never owned a pair, so I'd be starting from scratch there!
thank you so much very helpful and i’m glad you added personal performance it really provides information to help viewers. i was planning on getting maxflys but i heard they aren’t super durable but now i know more than just durability on them. thank you
While I am critical of the MaxFlys in this video, the most recent research suggests that they provide an advantage over traditional spikes and that the advantage is larger for faster athletes. "The results revealed a statistically significant increase in maximal sprinting speed (MSS) by 1.21% on average when using advanced spikes technology. Notably, 87% of participants showed improved MSS with the use of advanced spikes. A cluster analysis unveiled that athletes with higher MSS may benefit to a greater extent." www.researchgate.net/publication/373373930_Advanced_spike_technology_enhances_sprinting_speed
Great video! Really helpful as i've always worn superflies, then switched over to the Adidas Prime SP2, with a hanging regret that I should have got the maxfly - so thanks for reassuring that i'm not missing out! That being said, if you're going to chuck the maxfly's in the closet - name your price 🤣
Yeah, I caught a nice deal on a pair. I've used them once, and they feel great. Both the Ja Fly 4 and the Superfly Elite feel much more natural to me than the MaxFlys.
Superfly elite 2 is a great spike. I just bought a pair and they are very similar to the Ja Fly 4. You could try the maxfly for the 400m. I personally don’t like the feel, but I think they might start to be helpful the farther in distance you get.
Thanks for the reviews. I'm running sprints now in my freshman year of college. I've never done track before, always wanted to in high school, and was given an opportunity now so I thought I might as well take it. I'm probably gonna go with the Ja 4, good enough price and quality, seems good enough for beginners too. Gonna ask some team mates first though.
good one! i currently run in the maxflys in preparation for the indoors and i like them in the 100 as they make me feel! fast due to the bubble i guess;-) but when i run them at the european championships (m50) in sept, i didn't sprint any faster than i would have in my cheapest 30 eur adidas. so yes, maybe these are overestimated....I can also agree that in the 200m the maxflys just don't feel right , they are too "wobbly" in the curve, for sure. lastly, i also run the superflys but don't have them with me right now due to 6 week travels. i would love to compare after being in training for about a month. the superflys on my feet fit and feel the best for me, no doubt! i just purchased the adidas adizero prime sp2 to see how they will go....
It sounds like your experiences are right in line with mine! Yes, the MaxFlys can feel good when running straight as a function of the bubble (they feel springy). But the clock just hasn't shown them to be advantageous for me. The traditional spikes just feel the best. You can really "rip" around the curves.
