Jack Cosgrove

My qualifications include more than 20 certifications obtained across two nations and three states. My coaching expertise encompasses a wide spectrum of athletes, from introductory levels through the collegiate ranks. I have had the distinct privilege of contributing to the success of five high school programs and numerous international initiatives, including various academies.

A four-year Varsity football career in high school preceded 12 years of playing experience in semi-professional, arena, and international leagues. During this time, I earned multiple All-Star selections and an All-Star Game MVP award. My coaching experience extends to numerous NFL camps, where I've had the privilege of working with accomplished players such as Tyler Lockett, Justin Jefferson, Brock Purdy, Dre'Mont Jones, Christian McCaffrey, and Davante Adams.

Key Focus Areas:
* Dynamic Warm-up & Movement Preparation
* Linear Speed Mechanics & Acceleration
* Lower Body Strength Development
* Core Engagement & Stability
* Cool-down & Flexibility

Dynamic Warm-up | Arm circles, leg swings (forward/lateral), torso twists, high knees, butt kicks, walking lunges | 10 minutes | Increase body temperature, improve range of motion, activate key muscle groups. Emphasize controlled movements and proper form. | Cones (optional for markers) | Encourage a full range of motion without pushing into pain. Modify exercises based on individual limitations.

Speed & Acceleration | A-Skips, Acceleration drills (10-20 yard sprints focusing on first few steps), Flying 20s (build to top speed) | 20 minutes | Develop proper running mechanics, improve explosive power for initial acceleration, increase stride frequency and length. Focus on pushing off the ground. | Cones, Timing device (optional) | Emphasize low shin angles during acceleration. Ensure proper posture and arm drive. Provide individual feedback on technique. |

Strength Training | Bodyweight squats, Push-ups (on knees if needed), Glute bridges, Plank holds (focus on form) | 20 minutes | Build foundational lower body and upper body strength, develop core stability. Emphasize proper form over quantity. Controlled movements. | Mats (optional) | Offer regressions (e.g., incline push-ups) and progressions (e.g., single-leg glute bridges) based on strength levels. Focus on muscle engagement.

Cool-down | Static stretches (quadriceps, hamstrings, calves, chest, shoulders, triceps), light walking | 10 minutes | Reduce muscle soreness, improve flexibility and range of motion. Hold each stretch for 20-30 seconds. Controlled breathing. | Encourage athletes to communicate any tight areas. Focus on major muscle groups used during the session. |

Key Performance Indicators (KPIs):
* Qualitative assessment of running form during speed drills.
* Observation of proper technique during strength exercises.
* Athlete feedback on muscle fatigue and soreness.

Post-Session Review: Observe athlete engagement and effort. Note any common technical errors or areas where the group struggled. Adjust future sessions based on this feedback. Consider individual needs and progress for future modifications.

This is an example of a session. I would like 2 sessions a week, with one session being focused on strength, conditioning, speed, and agility, and the other being focused on drills having to do with their sport.