DeMario Williams

I have a diverse coaching background with over 15 years of experience in various settings. My coaching journey began with a one-year stint as a strength and conditioning coach at the University of Houston, where I honed my skills working with collegiate athletes. Following that, I spent eight years as a Military Unit Physical Fitness Trainer in the US Army, helping soldiers enhance their physical performance and readiness. Additionally, I spent two years coaching middle school football and track, where I had the opportunity to nurture young talent. Over the past 14 years, I've worked as a freelance personal trainer, serving clients ranging from 12 to 25 years of age, helping them achieve their fitness goals. This breadth of experience has provided me with a well-rounded perspective on coaching in different contexts and with various age groups.

My athletic journey has been marked by significant accomplishments. While attending Dallas Hillcrest High School, I excelled as a student-athlete, earning two sport letterman titles and distinguishing myself as an All-City Defensive Back. My commitment to sports continued during my time at the University of Houston, where I furthered my athletic prowess. Additionally, during my nine-year tenure in the US Army, I consistently achieved PT excellence with a perfect score of 300, showcasing my unwavering dedication to physical fitness and performance. These accomplishments have not only shaped my character but have also contributed to my well-rounded background in sports and fitness.

A typical workout session for a group of youth training for overall fitness and speed should be well-structured and include a warm-up, dynamic stretches, specific drills to improve speed and agility, strength and conditioning exercises, and a cool-down. Here's an example of a one-hour session:

Warm-up (10 minutes):

Jogging or light running for 5 minutes to increase heart rate and warm up the muscles.
Dynamic stretches like leg swings, arm circles, and high knees for 5 minutes to improve flexibility and range of motion.
Speed and Agility Drills (15 minutes):

Cone drills: Set up a series of cones in a zigzag pattern and have the participants sprint through them while focusing on quick direction changes.
Ladder drills: Use an agility ladder for ladder drills to enhance footwork and coordination.
Sprints: Conduct short sprints of 20-30 meters to work on acceleration and speed.
Strength and Conditioning (20 minutes):

Bodyweight exercises like push-ups, squats, and planks to develop overall strength.
Medicine ball exercises, such as overhead throws and slams, to build explosive power.
Resistance band exercises for lateral leg strength and hip mobility.
Circuit training with stations that include exercises like burpees, jumping jacks, and mountain climbers.
Cool-Down (10 minutes):

Gentle jogging or walking to bring heart rate down.
Static stretches to improve flexibility and reduce the risk of injury. Focus on major muscle groups, including hamstrings, quadriceps, calves, and the lower back.
Breathing exercises or meditation to promote relaxation.
Throughout the session, it's important to emphasize proper form and technique to prevent injuries and ensure that participants are getting the most out of their training. Additionally, keep the workout engaging and fun to maintain the enthusiasm of the young athletes. Adjust the intensity and complexity of the drills and exercises according to the age and fitness levels of the participants, gradually increasing the challenge as they progress.