Football π lessons with
Coach Tyrone Sellers
Get a free trial lesson
Pay $0 today$86per lesson after trial
Football π lessons with
Coach Tyrone Sellers
Get a free trial lesson
Get a free trial lesson
Pay $0 today$86per lesson after trialβ¨
Tyrone is getting started on TeachMe.To. We don't yet have enough data to assign this coach a Happy Student Score, but you can read reviews left by their students.
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Coach Rating
5.0β’2 reviews
β¨
Tyrone is getting started on TeachMe.To. We don't yet have enough data to assign this coach a Happy Student Score, but you can read reviews left by their students.
We strictly vet every instructor so you can book with confidence. Satisfaction is guaranteed.
Coach Rating
5.0β’2 reviews
About your football coach
Football is more than just a game β it's a school of resilience, teamwork, and strategic thinking. With 15 years of experience, I'm dedicated to fostering a love for the sport while nurturing each athlete's unique potential. Let's hit the field and build your skills.
π
Teaches: Not specified
π±
Levels: Beginners, Intermediates, Experts
π
Lives in: Phoenix, Arizona
π
Years Playing: 32 years
π₯
Given: 2 lessons
TS
Tyrone Β· usually replies in 3 min
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Near Phoenix, Arizona
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Accomplishments
βExperienced leader with a diverse background in fitness, athletics, and security management, boasting over three decades of experience. As a former NFL player (1993-1994) and a Nebraska football scholarship athlete, I bring a unique blend of leadership, discipline, and performance excellence. My passion for mentoring young athletes is backed by a strong foundation in Kinesiology, Exercise & Fitness, and CPR, AED, and First Aid certifications. I am committed to coaching youth in footballβhelping them develop skills on the field while instilling life lessons in teamwork, discipline, and character. With a proven track record of leadership and relationship-building, I thrive in roles that allow me to guide and inspire the next generation of athletes.
Beginner training plan
Your first lessonObjective: Teach basic movement patterns, assess fitness level.
β’ Warm-up (5-8 min):
β’ Arm circles
β’ Bodyweight squats x 10
β’ Hip bridges x 10
β’ High knees x 30 sec
β’ Workout:
β’ Bodyweight Squats β 3 sets x 12-15
β’ Push-Ups (modified if needed) β 3 sets x 8-12
β’ Dumbbell Deadlifts β 3 sets x 10
β’ Plank Hold β 3 x 30 sec
β’ Light Jog or Fast Walk β 5 min cool down
β’ Stretch: Lower back, hamstrings, chest, shoulders
βΈ»
Lesson 2: Lower Body & Core Focus
Objective: Strengthen glutes, legs, and core control.
β’ Warm-up: Jumping jacks x 30 sec, Hip mobility stretches
β’ Workout:
β’ Goblet Squats β 3 x 12
β’ Glute Bridges β 3 x 15
β’ Dumbbell Step-Ups β 3 x 10 per leg
β’ Side Plank Holds β 3 x 20 sec each side
β’ Bicycle Crunches β 3 x 15 per side
β’ Cool Down: Hip flexor stretch, hamstrings
βΈ»
Lesson 3: Upper Body Introduction
Objective: Build pressing and pulling strength.
β’ Warm-up: Band pull-aparts x 15, Arm swings
β’ Workout:
β’ Incline Push-Ups β 3 x 10-12
β’ Dumbbell Rows β 3 x 10 per side
β’ Dumbbell Overhead Press β 3 x 12
β’ Dumbbell Curls β 3 x 12-15
β’ Triceps Dips (Bench) β 3 x 10-12
β’ Cool Down: Shoulder and chest stretches
βΈ»
Lesson 4: Full Body + Intro to Conditioning
Objective: Improve endurance and work capacity.
β’ Warm-up: Dynamic mobility + light jog 2-3 min
β’ Workout (Circuit Style x 3 Rounds):
β’ Bodyweight Squats x 15
β’ Dumbbell Rows x 12
β’ Push-Ups x 10
β’ Kettlebell Deadlifts or DB Deadlifts x 12
β’ 30 sec Jump Rope / Fast Feet
β’ Core: Leg Raises x 15
β’ Cool Down: Stretch full body
βΈ»
Lesson 5: Lower Body Strength + Stability
Objective: Build strength and joint stability.
β’ Warm-up: Air squats, dynamic hip openers
β’ Workout:
β’ Goblet Squats β 3 x 12
β’ Romanian Dumbbell Deadlifts β 3 x 12
β’ Dumbbell Lateral Lunges β 3 x 8 per side
β’ Standing Calf Raises β 3 x 15
β’ Seated Russian Twists β 3 x 20
β’ Cool Down: Hip flexor & glute stretches
βΈ»
Lesson 6: Upper Body + Core Finisher
Objective: Build balanced upper body strength and core endurance.
β’ Warm-up: Arm circles, wall slides
β’ Workout:
β’ Dumbbell Chest Press β 3 x 10-12
β’ Dumbbell Shoulder Press β 3 x 12
β’ Lat Pulldown or Assisted Pull-Ups β 3 x 10
β’ Dumbbell Bicep Curls β 3 x 15
β’ Plank Shoulder Taps β 3 x 20 taps
β’ Core Finisher: Deadbugs or Reverse Crunches β 3 x 15
β’ Cool Down: Stretch shoulders, chest, arms
Lesson 2-3
Lesson 11+Mental preparation
Advanced training plan
Your first lessonEstablish a performance baseline, assess mobility and strength imbalances, reinforce proper movement patterns, and prepare the client for the intensity of advanced programming.
βΈ»
1. Introduction / Program Brief (5-7 min)
β’ Discuss program goals: Strength, hypertrophy, performance, injury prevention
β’ Explain the importance of assessment even at advanced levels
β’ Review clientβs training history, injuries, or concerns
β’ Outline todayβs session focus: Assessment + Foundation Reset
βΈ»
2. Dynamic Warm-Up / Movement Prep (10 min)
β’ Jump Rope or Rower β 3 min to elevate heart rate
β’ Dynamic Stretch Series (Hip Openers, T-Spine Rotations, Worldβs Greatest Stretch)
β’ Activation Circuit (2 rounds):
β’ Banded Glute Bridges x15
β’ Scapular Push-Ups x15
β’ Lateral Band Walks x10 each side
β’ Deadbug x10 each side
βΈ»
3. Movement & Strength Assessment (20 min)
Compound Movement Test:
β’ Trap Bar Deadlift (or Barbell) β 3 sets x 3-5 reps @ Moderate Effort
Assess form, grip, hip hinge mechanics, and strength levels
Upper Body Push Test:
β’ Barbell Bench Press or Push-Ups to failure (strict form)
Assess pressing strength and stability
Lower Body Single-Leg Stability:
β’ Rear Foot Elevated Split Squats (Bodyweight or Light Load) β 2 x 8 per leg
Check balance, knee tracking, and hip mobility
Core Strength / Anti-Rotation:
β’ Pallof Press Hold (30 sec per side)
Test bracing and core control
βΈ»
4. Conditioning Baseline (Optional / Time-Dependent, 5-7 min)
Row Sprint Test:
β’ 500m Row for time
β’ Monitor breathing recovery and mental resilience
βΈ»
5. Cool Down / Mobility Reset (8-10 min)
β’ Foam Roll: Quads, Glutes, Lats
β’ Static Stretches: Hip Flexor Stretch, Pec Stretch
β’ Breathing Reset: Diaphragmatic breathing β 3 min
βΈ»
6. Homework & Next Steps (Wrap-Up, 5 min)
β’ Review assessment observations: strength gaps, mobility restrictions
β’ Assign mobility or activation work based on findings
β’ Preview the next session: βPower & Explosivenessβ
Lesson 2-3Advanced Training Plan β Lesson 2: Power & Explosiveness
Objective:
Begin developing explosive strength, speed, and power output through compound lifts, Olympic lift variations, and plyometric work. Reinforce proper form and controlled intensity.
βΈ»
1. Warm-Up / Activation (10 min)
Dynamic Movement Prep:
β’ Jump Rope or Skater Hops β 2 min
β’ Dynamic Lunge w/ Rotation β 10 per side
β’ A-Skips / High Knees β 20 yards
β’ Med Ball Slams (lightweight) β 2 x 10
Activation Circuit (2 Rounds):
β’ Banded Broad Jumps x5
β’ Scapular Pull-Ups x8
β’ Banded Lateral Walks x10 each way
βΈ»
2. Olympic Lift Primer (Optional / Scaled) β Technique Focus (15 min)
Movement: Hang Power Cleans or Dumbbell Snatch (depending on experience)
β’ 5 sets x 3-4 reps (Light-to-Moderate load)
β’ Focus: Explosive hip drive, fast turnover, controlled landing
βΈ»
3. Primary Lift β Lower Body Power (20 min)
Trap Bar Deadlift or Barbell Power Clean Pulls:
β’ 4-5 sets x 3-5 reps @ 75-85% effort
β’ Rest 90 seconds between sets
β’ Focus: Speed through the lift, maintain form
Contrast Set (Optional):
Pair each deadlift set with Box Jumps or Broad Jumps β 5 explosive reps
βΈ»
4. Upper Body Power Push / Pull (15 min)
Incline Barbell Press or Explosive Push-Ups:
β’ 4 sets x 6-8 reps
Superset:
Bent-Over Rows or Weighted Pull-Ups:
β’ 4 sets x 6-8 reps
Focus: Explosive concentric, controlled eccentric
βΈ»
5. Core / Rotational Power Circuit (10 min)
β’ Med Ball Rotational Slams β 3 sets x 10 per side
β’ Landmine Press β 3 sets x 8 per side
β’ Hanging Knee Tucks or Toes-to-Bar β 3 sets x 10-12
βΈ»
6. Conditioning Finisher (Optional / 5 min)
EMOM (Every Minute on the Minute for 5 min):
β’ 10 Calories on Rower or Assault Bike
β’ 5 Burpee Broad Jumps (max distance focus)
βΈ»
7. Cool Down & Mobility Reset (8 min)
β’ Foam Roll: Hamstrings, Glutes, Lats
β’ Static Stretch: Hip Flexors, Shoulders, T-Spine rotation
β’ Breathing / Recovery Work: Box breathing β 2-3 min
βΈ»
8. Homework / Takeaway:
β’ Reinforce explosive hip drive mechanics
β’ Assign light mobility work for tight areas identified
β’ Prepare for Lesson 3 β Strength Progression & Time Under Tension Focus
Lesson 4-10Lesson 4 β Max Strength Focus (Lower Body Emphasis)
Objective: Build pure strength in posterior chain and legs.
β’ Warm-up / Activation: Dynamic leg drills + banded glute activation
β’ Back Squat or Safety Bar Squat: 5 sets x 3-5 reps (85-90% 1RM)
β’ Romanian Deadlift: 4 sets x 8-10
β’ Weighted Step-Ups: 3 sets x 10 per leg
β’ Sled Push / Pull (Heavy): 3 rounds x 20 yards
β’ Core: Hanging Leg Raises 3 x 12
β’ Stretch & Recovery
βΈ»
Lesson 5 β Explosive Upper Body Power
Objective: Increase upper body speed and pressing power.
β’ Warm-up: Med Ball Chest Pass, Plyo Push-Ups
β’ Incline Barbell Press: 4 sets x 5-6 reps
β’ Weighted Pull-Ups / Weighted Rows Superset: 4 x 6-8
β’ Landmine Push Press: 3 sets x 8-10
β’ Plyo Med Ball Chest Pass (max effort): 3 sets x 10
β’ Core / Anti-Rotation: Pallof Press Holds 3 x 30 sec
βΈ»
Lesson 6 β Conditioning & Agility
Objective: Athletic speed, agility, and work capacity.
β’ Warm-up: Ladder Drills, Skater Bounds, High Knees
β’ Sprint Intervals: 6 x 30-yard sprints (walk back recovery)
β’ Agility Circuit (Shuttle runs, cone drills): 3 rounds
β’ Farmer Carries (Heavy): 4 x 20 yards
β’ Assault Bike / Row Sprints: 5 rounds x 20 sec max effort
β’ Cooldown: Stretch + Breathing Reset
βΈ»
Lesson 7 β Total Body Strength & Hypertrophy
Objective: Muscle growth and overall strength.
β’ Warm-up: Mobility + Activation
β’ Trap Bar Deadlift: 4 sets x 6-8
β’ Bench Press: 4 sets x 6-8
β’ Weighted Pull-Ups / Dips Superset: 4 sets
β’ Bulgarian Split Squats: 3 x 10 per leg
β’ Barbell or Cable Curls + Triceps Pushdowns: 3 x 12-15 each
β’ Core: Weighted Plank Holds 3 x 30 sec
βΈ»
Lesson 8 β Rotational Power / Athletic Core
Objective: Build rotational strength and control.
β’ Warm-up: Medicine Ball Rotations / Russian Twists
β’ Landmine Rotations: 4 sets x 8 per side
β’ Med Ball Rotational Slams: 4 x 10 per side
β’ Cable Woodchoppers: 3 x 12 per side
β’ Kettlebell Swings: 4 x 15
β’ Core Finisher: Toes-to-Bar 3 x 10
β’ Stretch: T-Spine and Hip Mobility
βΈ»
Lesson 9 β Upper Body Volume (Hypertrophy Focus)
Objective: Target muscle growth, endurance in upper body.
β’ Warm-up: Band Pull Aparts / Shoulder Mobility
β’ Barbell Overhead Press: 4 sets x 8
β’ Superset:
β’ Dumbbell Bench Press 4 x 10
β’ T-Bar Row or Chest Supported Row 4 x 10
β’ Incline Dumbbell Flys + Push-Ups: 3 x 12 / failure
β’ Rope Face Pulls: 3 x 15
β’ Core: Weighted Decline Sit-Ups 3 x 15
βΈ»
Lesson 10 β Lower Body Explosive Power
Objective: Maximize speed, power, and athletic movement.
β’ Warm-up: Hurdle Hops / A-Skips / Lateral Bounds
β’ Power Cleans or Clean Pulls: 5 sets x 3 reps (moderate to heavy)
β’ Front Squat: 4 x 6
β’ Broad Jumps or Depth Jumps: 4 x 5
β’ Sled Push (Moderate to Heavy): 4 x 20 yards
β’ Core: Hanging Windshield Wipers 3 x 10 per side
βΈ»
Lesson 11 β Strongman / Functional Strength Day
Objective: Build full-body strength and grip endurance.
β’ Tire Flips or Sandbag Cleans: 4 x 5-6 reps
β’ Farmers Carries (heavy): 5 x 20 yards
β’ Yoke Walk or Heavy Sled Drag: 4 x 20 yards
β’ Battle Ropes: 4 x 30 sec bursts
β’ Trap Bar Deadlift (for reps): 3 x 12-15
β’ Core: Heavy Carries or Suitcase Walks 3 x 30 yards
βΈ»
Lesson 12 β Athletic Conditioning / Performance Test
Objective: Test progress with strength, speed, and endurance challenges.
β’ Dynamic Warm-Up / Activation
β’ Max Deadlift or Trap Bar Pull (rep test at 75% 1RM)
β’ Sprint Test: 40-yard dash x 3
β’ Max Push-Ups / Pull-Ups in 60 seconds
β’ Row Test: 1000m for time
β’ Core Burnout: Plank to failure + Hanging L-Sit
β’ Cool Down: Stretch and Recovery Breathing
Youth players
Working with teenagers I am passionate about working with teenagersβhelping them develop not only their athletic skills but also the confidence, character, and life skills they need to succeed both on and off the field.
What you need to bringWorkout clothes, towel, water, supportive shoes
What I can bringBring yourself ready learn, workout gear, shoes, towels, & water bottle
Frequently asked questions
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If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!
If you need to cancel your lesson, no worries! You can get a full refund if you cancel within 24 hours of making your booking. We want to make the process as hassle-free as possible for you.
And if you simply want to reschedule your lesson, change the date and time, or adjust the number of students joining, we've got you covered there too. You can easily make these changes within 24 hours of booking, and up to 72 hours before your lesson starts.
Our goal is to make your experience smooth, enjoyable, and worry-free. So go ahead and book with confidence, knowing that we're here to accommodate your needs every step of the way!