Passionate sprint and power coach dedicated to unlocking your speed potential. With 30 years of experience in track and field, I offer personalized programs designed to boost performance, enhance technique, and build explosive power for multi-sport athletes. Whether you're a beginner or a competitive athlete, my proven methods will help you achieve maximum performance.
Athletes Program Information
$150 Athletes Assessement
Athlete Assessment: Setting the Stage for Success
One of the most critical steps when training athletes is a practical assessment. This process helps to identify strengths and weaknesses, set clear goals, and create a personalized training program. Let’s break down the assessment process step by step!
Discussing Goals
The first step is to meet the athlete and or parent. This is a friendly conversation where the athlete can share their aspirations. What are your short-term and long-term goals? Why do you want to improve your sprinting skills?
Understanding History
Previous training routines, injuries, and competitions attended. Gathering this information gives insight into the athlete’s experience and informs future training decisions.
Reviewing Training Routines
It’s important to know what the athlete is currently working on. Ask about their training schedule: How many days per week do you train? What specific drills do you practice? This overview helps to assess their current level and commitment.
Key Drills to Improve Sprinting
Once the initial discussions are completed, it’s time to get into the fundamentals of sprinting. Here are some basic drills that can be introduced:
Acceleration Drills: to improve explosive start, muscle activation, and versatility (Even if you’re not racing, that burst translates to other sports)
Stride Mechanics: Focuses on the correct way to run, improving efficiency and speed.
Performing a Fitness Test
A fitness test is a vital part of the assessment. Simple tests for sprinting might include:
Timed Sprints: Measuring speed over specific distances (e.g., 40 meters).
Agility Drills: To assess quickness and overall fitness.
Plyo jumps & throws: To assess explosiveness and coordination
Reviewing the Assessment
After gathering all the data, it's time for another meeting with the athlete and their parent (s). This is an important discussion to:
Discuss strengths and weaknesses found during the assessment
Mechanics review: Analyze posture, knee lift, and arm movement.
Provide instant feedback for improvement.
An effective assessment is a crucial step in an athlete's training journey. By having open discussions about goals and history, reviewing mechanics, and creating a personalized program, both the athlete and coach can set the stage for success. Remember, this process builds not just skills but also confidence and motivation.
5 Sessions ($649.00)
Provide athletes with a goal-setting sheet tailored to their sport— where the athlete turns their ambition into a concrete, sport-specific plan. It’s not generic; it’s built around their athletic reality, whether they’re chasing a PR, mastering their technique, or becoming more powerful.
Customized Program: A tailored speed and power program is all about precision—molding every detail to the athlete's body, goals, strengths, and weaknesses. I will not use a generic template; it’s a bespoke blueprint designed for them, maximizing results while avoiding burnout or injury.
Personalized warm-up - Enhances performance by concentrating on the athlete's weak points, such as tight hips or sluggish glutes. By incorporating muscle activation, injury prevention, and mental preparation, a custom routine prepares you for your goal. Efficiency: No energy wasted on a 10-minute jog
Personalized cool down - Encourages the athlete to maintain consistency, which enables faster recovery and reduces soreness while matching workout intensity.
An athlete's weekly check-in program focuses on tracking progress, identifying issues, and keeping the goal-setting sheet alive. It helps keep the individual program on track by reviewing performance metrics, discussing training recaps, providing physical feedback, wins or highlights, mental check-ins, goal progress, and questions/adjustments. (Video Review)
10 Athletes for five sessions
Customized Program: A tailored speed and power program is all about precision—molding every detail to the athlete's body, goals, strengths, and weaknesses. I will not use a generic template; it’s a bespoke blueprint designed for them, maximizing results while avoiding burnout or injury.
Personalized Team warm-up: Enhances performance by concentrating on the athlete's weak points, such as tight hips or sluggish glutes. By incorporating muscle activation, injury prevention, and mental preparation, a custom routine prepares you for your goal. Efficiency: No energy wasted on a 10-minute jog
Personalized Team cool down: This encourages the athlete to maintain consistency, which enables faster recovery and reduces soreness while matching workout intensity.
Team weekly check-in program focuses on tracking progress, identifying issues, and keeping the goal-setting sheet alive. It helps keep the individual program on track by reviewing performance metrics, discussing training recaps, providing physical feedback, wins or highlights, mental check-ins, goal progress, and questions/adjustments. (Video Review)
Testing (Run, throw, jump) is like taking a snapshot of the athlete's engine. It’s not just numbers; it’s insight that sharpens their custom plan, boosts performance, and keeps them on track.
12 Sessions ($1399.00)
Provide athletes with a goal-setting sheet tailored to their sport— where the athlete turns their ambition into a concrete, sport-specific plan. It’s not generic; it’s built around their athletic reality, whether they’re chasing a PR, mastering their technique, or becoming more powerful.
Customized Program: A tailored speed and power program is all about precision—molding every detail to the athlete's body, goals, strengths, and weaknesses. I will not use a generic template; it’s a bespoke blueprint designed for them, maximizing results while avoiding burnout or injury.
Personalized warm-up - Enhances performance by concentrating on the athlete's weak points, such as tight hips or sluggish glutes. By incorporating muscle activation, injury prevention, and mental preparation, a custom routine prepares you for your goal. Efficiency: No energy wasted on a 10-minute jog
Personalized cool down - Encourages the athlete to maintain consistency, which enables faster recovery and reduces soreness while matching workout intensity.
An athlete's weekly check-in program focuses on tracking progress, identifying issues, and keeping the goal-setting sheet alive. It helps keep the individual program on track by reviewing performance metrics, discussing training recaps, providing physical feedback, wins or highlights, mental check-ins, goal progress, and questions/adjustments. (Video Review)
Testing (Run, throw, jump) is like taking a snapshot of the athlete's engine. It’s not just numbers; it’s insight that sharpens their custom plan, boosts performance, and keeps them on track.
Direct Messaging: Access to direct messaging with your trainer for quick questions or concerns
Ongoing Support: Feedback and adjustments to your plan as needed
Video Calls/Sessions: Option for virtual coaching or workout guidance
5 Athletes for five sessions
Customized Program: A tailored speed and power program is all about precision—molding every detail to the athlete's body, goals, strengths, and weaknesses. I will not use a generic template; it’s a bespoke blueprint designed for them, maximizing results while avoiding burnout or injury.
Personalized Team warm-up - Enhances performance by concentrating on the athlete's weak points, such as tight hips or sluggish glutes. By incorporating muscle activation, injury prevention, and mental preparation, a custom routine prepares you for your goal. Efficiency: No energy wasted on a 10-minute jog
Personalized Team cool down - Encourages the athlete to maintain consistency, which enables faster recovery and reduces soreness while matching workout intensity.
The team's weekly check-in program focuses on tracking progress, identifying issues, and keeping the goal-setting sheet alive. It helps keep the individual program on track by reviewing performance metrics, discussing training recaps, providing physical feedback, wins or highlights, mental check-ins, goal progress, and questions/adjustments. (Video Review)
Individual Testing (Run, throw, jump) is like taking a snapshot of the athlete's engine. It’s not just numbers; it’s insight that sharpens their custom plan, boosts performance, and keeps them on track.
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