Mia M.

I have extensive experience coaching and training athletes at the high school, collegiate, and Olympic levels. As a former Division 1 track and field athlete at the University of Oklahoma, specializing in hurdles, I earned 3× Second Team All-American honors.

My coaching background includes serving as a coaching assistant for the University of Oklahoma track and field team, working with both the men’s and women’s sprints programs. I have also coached at the high school level, where I led a boys’ team to a state championship. Additionally, I have worked with athletes competing at the Olympic level, focusing on speed, technique, and overall performance development.

I typically work with high school, collegiate, and elite athletes, helping them refine their skills and reach peak performance. I am also in the process of obtaining my personal training certification, which I will complete in May.

I competed at the collegiate level as a Division 1 track and field athlete for the University of Oklahoma, specializing in hurdles and sprints. Throughout my career, I earned multiple honors and accolades, including three Second Team All-American selections.

Some of my key achievements include:
• 2018 NCAA West Regional Qualifier (400 Meters)
• 2018 Big 12 Outdoor Scorer (400 Meters)
• 2018 NCAA Indoor Second Team All-American (4x400-Meter Relay)
• 2018 Big 12 Indoor Scorer (600-Yard Run, 4x400-Meter Relay)
• 2017 Big 12 Outdoor Scorer (400-Meter Hurdles)
• 2017 Big 12 Indoor Scorer (4x400-Meter Relay)
• 2016 Big 12 Outdoor Champion (4x400-Meter Relay)
• 2016 Big 12 Indoor Scorer (Distance Medley Relay)

My experience competing at this level has given me valuable insight into elite performance, which I’ve carried into my coaching career at the high school, collegiate, and Olympic levels.

A typical session with me is structured to maximize an athlete’s speed, efficiency, and overall performance while focusing on proper mechanics and injury prevention. My coaching is informed not only by my experience as a collegiate All-American hurdler and sprinter but also by the high-level collegiate and Olympic-level coaches who have mentored me throughout my career.

Session Breakdown
1. Warm-Up & Mobility (15–20 min)
• Dynamic warm-up (high knees, A/B skips, lunges, etc.)
• Mobility drills for hips, ankles, and shoulders
• Sprint-specific activation (drills to engage fast-twitch muscles)
2. Technical Drills & Mechanics (20–30 min)
• Acceleration drills (sled pushes, resisted sprints)
• Sprint mechanics (knee drive, arm action, foot placement)
• Hurdle mobility and drills (if applicable)
• Reaction time drills (for starts and explosive movements)
3. Main Workout (30–45 min)
• Sprint work tailored to the athlete’s event and goals (e.g., block starts, top-end speed development, speed endurance reps)
• Strength and power exercises (sled pulls, bounding, plyometrics)
• Race modeling for track athletes (hurdle rhythm, pacing, stride pattern)
4. Cooldown & Recovery (15 min)
• Light jogging and stretching
• Mobility and flexibility work
• Recovery techniques (foam rolling, breathing exercises)

Coaching Focus

I emphasize proper sprint mechanics, explosiveness, and efficiency, ensuring that every movement is intentional. For hurdlers, I refine stride patterns, lead/trail leg mechanics, and hurdle clearance efficiency. My sessions are tailored to each athlete’s strengths and areas for improvement, whether they need more speed, power, or technical refinement.

By combining my personal competitive experience with insights from the elite coaches who have mentored me, I provide athletes with a training approach that is both technically sound and highly effective. My goal is to help athletes reach their full potential by optimizing their biomechanics, improving their strength and speed, and building confidence in their performance.