Beginner training plan
Your first training sessionEvaluate the athlete’s current ability, movement patterns, speed, coordination, and conditioning. Focus on proper running mechanics, warm-up routines, footwork fundamentals, and building confidence. Establish goals and create a personalized development plan.
Training Session 2-3Introduce foundational speed, agility, and athletic movement drills. Athletes will learn acceleration mechanics, change of direction, balance, coordination, and body control through ladder drills, cone work, reaction training, and sport-specific movements.
Training Session 4-10Increase intensity while developing speed, explosiveness, agility, strength, and sport-specific skills. Athletes will work on advanced footwork, acceleration, route running, position-specific drills, conditioning, and overall athletic performance.
Training Session 11+Training becomes highly individualized based on goals and sport. Sessions focus on maximizing performance, improving weaknesses, enhancing confidence, and preparing athletes for competition through advanced speed, agility, strength, conditioning, and mental preparation.
What you need to bringAthletic clothing, cleats or running shoes, water, a positive attitude, and any sport-specific equipment needed for their training session.
