NIcholas Q.

I have over a decade of experience coaching and developing athletes across multiple competitive levels—from grassroots and academy players to collegiate athletes preparing for advanced play. As the CEO and Director of Coaching of Royal United FC, I lead a comprehensive training program emphasizing speed, agility, technical mastery, and overall athletic intelligence. My coaching approach integrates biomechanics, performance psychology, and progressive overload principles to help athletes maximize efficiency and explosiveness on the field.

I currently hold two professional certifications through the International Sports Sciences Association (ISSA): Certified Strength and Conditioning Coach and Certified Sports Performance Specialist. These credentials have deepened my expertise in speed mechanics, plyometric programming, and injury prevention.

I have coached athletes ranging from ages 8 through 22, tailoring development plans for youth foundations, elite club players, and collegiate prospects. My work blends the rigor of evidence-based strength and conditioning with the mentorship of a coach who understands both the physical and mental demands of performance.

My goal in every session is simple: develop athletes who move with confidence, compete with purpose, and carry those qualities beyond sport.

I competed at the Division I level as a student-athlete at Mount St. Mary’s University, where I played men’s soccer throughout my collegiate career. Competing at that level taught me the discipline, tactical awareness, and resilience that now shape my coaching and performance philosophy. I trained and competed against nationally ranked programs within the Northeast Conference, gaining firsthand experience in the intensity, structure, and preparation required to perform at an elite level.

During my collegiate career, I was recognized for leadership and consistency, earning a reputation as a technical, high-work-rate player who led by example on and off the field. Following graduation, I continued to compete in regional semi-professional environments while transitioning into coaching and performance development.

Those experiences—training under top-tier coaches, managing the physical and mental demands of Division I play, and contributing to a program built on integrity and accountability—became the foundation of my coaching philosophy. Today, that same competitive spirit and respect for process drive how I train and mentor athletes: with a commitment to excellence, discipline, and the continuous pursuit of improvement.

Speed & Agility Training Session Plan

Coach: Dr. Nicholas, Ph.D., CSCS, ISSA-CPT, Sports Performance Specialist
Duration: 75 minutes
Objective: Develop linear acceleration, multidirectional quickness, and reactive agility while reinforcing proper mechanics and recovery patterns.

1. Dynamic Warm-Up (10 minutes)

Goal: Elevate core temperature, activate stabilizers, and prepare the neuromuscular system.
20 yd jog → high knees → butt kicks → karaoke → side shuffles
A-skip / B-skip / straight-leg bounds
2x10 yd linear build-ups (progressing to 80%)
Activation: mini-band lateral walks, glute bridges, plank shoulder taps

2. Acceleration Mechanics (15 minutes)

Goal: Improve first-step power and body position.
Wall Drill Series (3x5 seconds each leg)
Falling Starts (5x10 yd)
3-Point Starts (4x15 yd)
Coaching Cues: forward lean, positive shin angle, arm drive, dorsiflexed foot strike

3. Max Velocity & Sprint Technique (15 minutes)

Goal: Refine sprint form, stride frequency, and relaxation under speed.
3x30 yd sprints at 90% effort (walk-back recovery)
Fly 20s (build for 10 yd, sprint through 20 yd)
Contrast Sprint Drills: 1 resisted (sled/band), 1 free sprint (unloaded)

4. Multidirectional Agility (20 minutes)

Goal: Train deceleration, cutting, and reactive change of direction.
Cone “Z” Drill (4x10 yd patterns)
5-10-5 Shuttle (4 reps, 60 sec rest)
Mirror Reaction Drill (partner or light system)
T-Drill Variation (3 reps, focus on posture, hips low, eyes up)
Cue: “Slow to load, fast to explode.”

5. Competitive Reactive Series (10 minutes)

Goal: Link agility with decision-making.
Ball Drop Reaction Races (3x)
Random Light / Visual Stimulus Drill (3 rounds, 15 sec work)
Small-Space Chase Drill (2x20 seconds per player)

6. Cool Down & Recovery (5 minutes)

Goal: Lower heart rate, maintain mobility, and reinforce posture.
Static holds (hamstrings, quads, hips, calves)
Box breathing (4-count inhale, 4-count hold, 4-count exhale)
Recovery chat: self-assess effort, technique, mindset

Coaching Emphasis

Reinforce technique before intensity.
Prioritize posture, rhythm, and control.
Encourage athletes to “own” recovery as part of performance.