Introduction
When Coach JT first introduced the LEVER Movement System to his Goucher College track and field program, he envisioned it primarily as a rehabilitation tool for injured athletes. However, as the system became an integral part of their training cycles, it transformed into a game-changing performance tool across all event groups—from sprinters to middle-distance runners.
In this case study, we explore how Coach JT and his team redefined training strategies with LEVER, integrating it into everyday workouts, injury recovery, and long-term athlete development.
Before: A Tool for Recovery
Initially, the coaching staff at Goucher College viewed LEVER as a rehabilitation tool. When first introduced, it was used cautiously, primarily for injured athletes returning to training.
💬 Coach JT on First Impressions:
"We honestly thought it was just going to be something that would help us bring people back from injury or use as a recovery tool."
One of the first athletes to use LEVER was a 200/400m sprinter who struggled with recurring hamstring issues. Through structured sessions on LEVER, he was able to gradually increase intensity—starting with basic jogging, progressing to hill sprint simulations, and finally executing full sprint tempos.
💬 Coach JT on a Breakthrough Moment:
"That’s when it really clicked… We were getting high-quality workouts in with the system. That’s when I thought—why aren’t we using this for performance as well?"
After: A Key to Performance Training
The turning point came when LEVER moved from being a recovery tool to an essential performance aid. The team expanded its use across various event groups, from sprinters to endurance runners.
1️⃣ Revolutionizing Sprint Training
For 200m and 400m runners, LEVER became a core part of endurance development—an often overlooked aspect of sprinting. By progressively adjusting bodyweight support, sprinters could maintain high-intensity efforts for longer durations, leading to greater speed endurance.
💬 Coach JT on Sprint-Specific Benefits:
"I strongly believe that endurance plays a huge role in the 400m, and even a little in the 200m. With LEVER, we started using sprint tempos at high intensity but with less load, allowing us to push speed endurance without excessive fatigue."
📌 Sprint Workout Progression on LEVER:
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Weeks 1-3: 40% body weight support, 3 x 15s sprint tempos
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Weeks 4-6: 30% body weight support, 4 x 15s sprint tempos
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Weeks 7-9: 20% body weight support, 4 x 20s sprint tempos
The result? Higher-quality sprint sessions with reduced impact, leading to greater power output on the track.
2️⃣ Middle-Distance Mastery: Optimizing 800m Training
Coach JT’s 800m athletes saw some of the biggest benefits. Known as one of the most complex events—requiring both endurance and speed—the 800m demands a delicate balance between aerobic and anaerobic systems.
💬 Coach JT on LEVER for 800m Runners:
"Many of our 800m athletes were strong in speed but lacked aerobic capacity. LEVER allowed us to progressively build endurance without breaking them down. Over time, they could handle more volume and intensity outdoors."
📌 800m Training on LEVER:
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Aerobic Threshold Work: Double-threshold sessions to increase endurance
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Speed Development: High-intensity, low-impact sprint intervals
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Progressive Loading: Gradual reduction in bodyweight support for adaptation
💬 Athlete Feedback:
"I used to struggle with long aerobic sessions, but training on LEVER made them more manageable. Now, I can hit my target paces in workouts I never thought possible."
3️⃣ Injury Prevention & Training Consistency
Beyond performance, one of the biggest wins for the team was reducing injuries and maintaining training consistency.
💬 Coach JT on Injury Prevention:
"For athletes who struggled to handle volume, LEVER helped them train without breaking down. Even our strongest runners used it as a way to stay fresh and avoid overuse injuries."
📌 Key Injury Prevention Strategies Using LEVER:
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Long Runs on LEVER: Reducing impact while maintaining aerobic development
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High-Intensity Workouts: Over-speed training without excessive wear and tear
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Return-to-Play Protocols: Gradual reintroduction to full weight-bearing workouts
💬 Athlete Reflection:
"I used to struggle with shin splints, but using LEVER for my long runs has kept me healthy and strong all season."
Key Results & Performance Gains
The impact of integrating LEVER into Goucher’s program has been significant:
✅ Stronger Performances: Athletes improved race paces without additional stress
✅ Fewer Injuries: Runners sustained higher training loads with lower injury rates
✅ More Training Consistency: Athletes stayed on track for entire seasons
✅ National-Level Success:
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Tana – 3rd Place at Outdoor Nationals, returning stronger with continued LEVER training
💬 Coach JT on Tana’s Success:
"Tana’s been using LEVER consistently, and we’ve refined our system even more this year. She’s still improving, and I can’t wait to see what’s next!"
Final Takeaways: Advice for Other Coaches
For coaches interested in incorporating LEVER into their training, Coach JT offers the following insights:
1️⃣ Start Simple
"Take a workout you're already doing and think—how can I simulate this on LEVER?"
2️⃣ Be Strategic
"Use LEVER as a tool for progression, not just recovery. Gradually reduce bodyweight support and transition athletes to full-weight running."
3️⃣ Monitor Adaptation
"Control training variables and adjust intensity carefully. Treadmill work allows for precise data tracking."
4️⃣ Build Buy-In from Athletes
"Once athletes see the results, they’ll be more engaged and motivated to use it."
Conclusion: The Future of Training with LEVER
The evolution of LEVER at Goucher College showcases how bodyweight support training is not just for rehab—it’s a powerful performance tool.
Through strategic integration, the team has unlocked higher-quality training, reduced injuries, and produced national-level results.
💬 Coach JT’s Final Words:
"LEVER has become one of our top tools. It’s transformed how we train and helped our athletes reach new levels of performance."
