(After Intro and Form & Gait Paks are completed. Focus is on linear SPEED and QUICKNESS, not sport-specific agility or position skills.)
Every workout has a personalized/athlete-centric focus based on your UNIQUE developmental needs and goals. With those guideposts in mind, below is a GENERAL outline of a typical workout:
1. Discussion: Athlete Status Check, Session Goals
3. Stretching: Dynamic & Static(lite)
4. Drills: Form/Technique & Speed
6. Workout: Event, Distance or Race Specific
9. Stretching: Problem Areas, Static (If Needed.)
10. Discussion: Key Session Takeaways, Training: Guidelines/Goals, Tips & Advice
Specialized Equipment May Include:
Video Analysis(iPad w/ Digi-pen): form, gait, foot-strike; Garmin Run-HRM biometric data tools; Speed Ladders, Speed Sack/Harness/Sled, Plyometric/Jump Box, Wicket Hurdles: gait/form; Leg-Drive Resistance Bands, Multi-Cones: form/speed runs; Starts/burst speed/1-2 step, Hurdles: Drills/Stretches (for hip strength, quicker leg turnover, and increased stride length, POC over COM); and more...
60 or 90-minutes.
1. Adequate warm-up/warm-down for injury prevention and to initiate the recovery process.
2. Proper drills to optimize form/gait, cardio fitness, and speed/strength development.
3. Athlete-specific (1-on-1) coaching to maximize your training benefits w/ customized key workouts (cardio, speed/agility, strength/flexibility) to achieve your performance goals.
4. Our purpose together is to do the LEAST amount of work necessary to achieve your goal. We train consistently SMART, not constantly hard.
*** 24-hr. notice is required for session cancellation. Unused session-hours expire after 90-days. ***
SCHEDULING Your SESSIONS:
Outlined below is the best, and easiest, method to reserve coaching sessions with FGS Coaching. (Access to public tracks/turf fields, changing weather forecasts, and high demand for FGS Coaching services can make scheduling not as turn-key as we like-- but still quite easy with a couple of quick messages exchanged early in the week.) Our goal is to get your sessions reserved and conducted as soon as convenient for you!
*** NOTE: Please do not use the CoachUp Calendar/Online Scheduling Tool to request your session. I receive session requests from numerous sources, not just CoachUp. Currently CoachUp does NOT have this multi-source functionality. So we have to go “old-school” and utilize email/text messaging to reserve your sessions. ***
Your coach is typically available WEDNESDAY – SUNDAY for in-person coaching sessions. (M/Tu sessions are by special request only-- for extra technique, cardio/speed, strategy prep for late season championship meets/games, etc.)
COACHING AVAILABILITY – MESSAGE (Weekly):
I send out a message via CoachUp on MONDAY to all my client/athletes which outlines the possible days and locations I can coach during the week, W-SU. Please take a moment to read the entire message each week, so you are familiar with any changes to the session request process, coaching locations, upcoming race/game info, etc. Like training smart, it will save you time and effort later!
Due to high demand, session times are reserved on a "FIRST REQUESTED / FIRST RESERVED" basis—so the EARLIER you reply via email/text to the Coaching Availability email, the more likely you are to get your preferred time/location. Please indicate your preferred training time, day, and location-- from the options outlined in the email/text.
- WEEKENDS + PEAK SEASONS:
SA/SU mornings are the most requested days/times. In case we can’t accommodate your initial request, please also provide additional times (or days)-- if your availability is flexible. (Note: We are typically 100% booked, with a Wait List, for weekend sessions by Tuesday evening— best to submit your request ASAP.)
LOCATION(s) / TIME(s):
We cluster sessions geographically based on the location the MAJORITY of clients requested for that day. (Typically, I’m unable to travel between same-day sessions, due to high client demand.) Once this “geo-clustering” process is complete, I’ll reach back out to you ASAP to confirm the exact time/location for your upcoming session.
- Sessions can only be requested/booked for the CURRENT week, not in advance-- due to variability of public training locations, weather, and session/site demand.
- WEDNESDAY sessions are confirmed on TUESDAY.
- THURSDAY – SUNDAY sessions are confirmed on WEDNESDAY.
*** Session confirmation can be delayed due to changing weather forecast, track/facilities availability, and flow of session requests/confirmation replies. We are also highly dependent on school administrators for “timely” updates re: track/field availability. ***
EXPIRATION & CANCELLATION:
To promote and sustain your athletic progress, unused sessions expire 90-days after purchase. Due to strong demand for limited in-person training slots, 24-hour advance notice is required to cancel a session without incurring the full fee. (This ensures your FGS Coaching teammates have fair access to coaching, as well.)
>>> CONSISTENCY in applying/practicing your expanding training skill set is key to your success! <<<
INTRO PAK - First Sessions: Message #4
You'll receive your forth (of four) New Client Message immediately after your FIRST SESSIONS: Intro Pak is scheduled. It will include full details re: logistics for your initial sessions with your coach.
for reading this entire “Scheduling” message. I wish it were a simpler process--but for all the reason outlined above, it’s a dynamic challenge each week. We appreciate your patience and being a supportive FGS Coaching teammate.
Looking forward to working with you on your quest to achieve your athletic goals!