Beginner training plan
Your first training1. Build Comfort & Trust
• Icebreaker: Ask about their goals, past activity level, and any injuries or limitations.
• Reassure them: Let them know it’s okay to be new, and that the workout will be tailored to their pace.
• Do a quick movement assessment: posture check, bodyweight squat, balance, basic mobility.
• Check cardio capacity lightly—maybe a short walk or step test.
Training 2-3Reinforce basics, add small progressions.
• ✅ Review & Refresh
• Start with the same warm-up and key moves from lesson 1.
• Check form again—correct and encourage.
• ✅ Introduce Slight Progressions
• If they did wall push-ups → move to incline push-ups.
• If they did sit-to-stands → move to full bodyweight squats.
• Add a new exercise (like step-ups or light dumbbell press).
• ✅ Introduce Light Equipment
• Resistance bands or 5–10 lb dumbbells for variety.
• Teach them how to handle weights safely.
• ✅ Finish With Success
• Short conditioning piece (ex: 2 rounds of squats, rows, step-ups).
• Keep intensity controlled so they end energized, not drained.
Training 4-10Focus: Structure, rhythm, and small challenges.
• ✅ Warm-Up Routine Becomes Habit
• Teach them a simple dynamic warm-up they can eventually do on their own.
• ✅ Add Variety Without Overwhelm
• Introduce hinge pattern (like hip hinge or light deadlift with a dowel).
• Include both push & pull, lower body, core, and light cardio.
• ✅ Begin Talking About Training Structure
• Example: “Each workout we’ll do push, pull, legs, and core, plus some cardio.”
• This shows them workouts follow a pattern, not random moves.
• ✅ Introduce Small Challenges
• Slightly increase reps, sets, or weight (progressive overload).
• Add a short, fun finisher (farmer’s carry, light medicine ball toss, etc.).
• ✅ End With Reflection
• Ask: “What felt easier this time? What’s still tough?”
• Reinforce progress: “You went from wall push-ups to incline today—that’s huge.”
Training 11+Focus: Structure, rhythm, and small challenges.
• ✅ Warm-Up Routine Becomes Habit
• Teach them a simple dynamic warm-up they can eventually do on their own.
• ✅ Add Variety Without Overwhelm
• Introduce hinge pattern (like hip hinge or light deadlift with a dowel).
• Include both push & pull, lower body, core, and light cardio.
• ✅ Begin Talking About Training Structure
• Example: “Each workout we’ll do push, pull, legs, and core, plus some cardio.”
• This shows them workouts follow a pattern, not random moves.
• ✅ Introduce Small Challenges
• Slightly increase reps, sets, or weight (progressive overload).
• Add a short, fun finisher (farmer’s carry, light medicine ball toss, etc.).
• ✅ End With Reflection
• Ask: “What felt easier this time? What’s still tough?”
• Reinforce progress: “You went from wall push-ups to incline today—that’s huge.”
Advanced training plan
Your first training1. Establish Respect & Rapport
• Don’t assume they know everything, but don’t “talk down” either.
• Open with:
• “Tell me about your training background.”
• “What’s been working for you, and what do you feel is missing?”
• This gives them a voice and shows you’re tailoring the session, not just giving a generic workout.
2. Assessment at a Higher Level
Instead of teaching basics, focus on:
• Movement quality under load (form breakdown when fatigue/weight increases).
• Sport-specific skills (speed, agility, explosiveness).
• Imbalances & weaknesses (mobility vs. strength, right vs. left side).
• Possibly test performance benchmarks (vertical jump, sprint time, max push-ups, etc.).
3. Challenge Without Overdoing It
• Advanced players expect to be tested—but not wrecked.
• Choose compound, athletic movements (power cleans, weighted pull-ups, plyometrics, sprints).
• Use supersets, circuits, or intensity techniques (tempo work, contrast training).
• Keep it sharp and efficient—no fluff.
4. Coaching Style
• With advanced athletes, you’re less of a “teacher of basics” and more of a refiner & strategist.
• Give high-level cues (e.g., “drive through your hips” vs. “bend your knees”).
• Ask for their feedback during sets—advanced players often know their bodies well.
5. End With Takeaways
• Review what you noticed: strengths and growth areas.
• Give them something actionable they can work on before the next session.
• Show them I’m invested in elevating their performance, not just making them tired.
Training 2-3By the 3rd lesson, I expect an advanced trainee to be bought in, competitive and craving progression. I’ll also have enough data to tailor their program toward peak performance instead of general training.
Training 4-10After 4-10 sessions, an advanced trainee should feel stronger, faster, more efficient and more competitive. I should expect tangible performance data, visible progress, and full engagement—this is where I transition from “training” to long-term engagement athletic development.
Training 11+By lesson 12 I expect my trainee to feel settled into the process, stronger and sharper than before, and hungry for the next level of progression.
Youth players
Working with kidsI’ve been a youth football coach for 5+ years as well as working at WSFCS elementary school as a teacher for 5+ years. Work well with kids.
Working with teenagersI’ve coached football on the high school level for 3+ years. I work well with teenagers as well as being able to adapt and relate to teen athletes.
What you need to bringWater bottle, towel and workout shoes/cleats.
What I can bringI provide all workout equipment such as ladders, cones, balls and other necessary equipment that’s needed. I will be able to supply water and snacks/fruit if needed as well
Frequently asked questions
Cancellation Policy
We totally understand that life can be unpredictable and plans might change. That's
why we've got your back with our flexible cancellation policy, designed to give you
peace of mind when booking private sports lessons with our awesome local instructors!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!
