Beginner training plan
Your first lessonLessons 2 and 3, we begin layering in structured progressions. The emphasis is on mastering form and introducing low-impact resistance training (bands, light weights). Each session includes:
• Dynamic warm-up + ladder or cone drills
• Strength circuits with progressive reps (e.g., squat to box, banded rows)
• Speed & coordination drills (A-skips, lateral shuffles)
• Short conditioning finisher
Education continues: we discuss recovery, hydration, and goal setting. By the end of Lesson 3, they should feel empowered and confident in foundational movements.
Lesson 11+By Lessons 11 and beyond, the athlete transitions from “beginner” to “developing athlete.” Sessions now focus on refining skills, increasing intensity, and building performance consistency. Expect:
• Sport-specific training progressions (e.g., position-based drills, game-like scenarios)
• More advanced strength and power work (introducing plyometrics, resistance training, and speed mechanics)
• Tactical awareness and decision-making drills (if applicable to their sport)
• Performance testing checkpoints to track measurable improvements
• Individualized feedback and adjustments based on goals, strengths, and areas of improvement
The goal at this stage is to prepare the athlete for competition, increase self-discipline, and develop leadership, focus, and resilience through training. Sessions are challenging, fun, and personalized.
Lesson 4-10These sessions build momentum and target athletic development. Athletes can expect:
• Progressive overload in strength work (introducing tempo, circuits, and stability work)
• Agility & reaction drills using cones, partner cues, or light ball work
• Core & posture-focused routines
• Mental focus drills (reaction time, visual tracking, quick decision-making)
We also assess weekly progress and make drills more sport-specific (if applicable). Each session ends with a review of what’s been learned and next goals. These lessons are where confidence grows, and performance starts to show.
