Beginner training plan
Your first trainingFor a beginner, the first lesson would focus on building confidence, introducing fundamentals, and assessing movement quality, not on running fast. My goal is to establish good habits from day one.
Training 2-3After the first lesson, the focus shifts from introducing movement to reinforcing proper mechanics. The second and third sessions should continue building a strong technical foundation before increasing intensity.
Training 4-10By Lessons 4–10, your athletes should transition from learning the fundamentals to applying them consistently under greater speed and intensity. The emphasis should remain on quality over quantity.
Training 11+By Lessons 4–10, your athletes should transition from learning the fundamentals to applying them consistently under greater speed and intensity. The emphasis should remain on quality over quantity.
Lesson 4 – Acceleration Development
Goal: Create a powerful start.
Dynamic warm-up
Wall drills
A-skips and ankling
6 × 20 m accelerations
4 × 30 m accelerations
Basic core work (planks, side planks)
Cool down
Focus: Body angle, pushing the ground, and explosive first steps.
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Lesson 5 – Sprint Mechanics
Goal: Improve efficiency at higher speeds.
Dynamic warm-up
Arm action drills
Dribbles and wicket runs (if available)
4 × 20 m accelerations
4 × 40 m sprints (85–90%)
Single-leg balance and stability exercises
Stretching
Focus: Relaxation, posture, and foot placement.
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Lesson 6 – Speed Endurance Introduction
Goal: Maintain good form over longer distances.
Dynamic warm-up
Sprint drills
3 × 60 m at 85–90%
4 × 30 m accelerations
Bodyweight strength circuit
Recovery
Focus: Holding technique as fatigue begins.
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Lesson 7 – Coordination and Reaction
Goal: Improve athleticism and responsiveness.
Dynamic warm-up
Reaction starts (visual or verbal cues)
Cone drills
6 × 20–30 m starts
Light plyometrics
Core training
Focus: Quick reactions and controlled movement.
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Lesson 8 – Power Development
Goal: Produce more force into the ground.
Warm-up
Bounding
Medicine ball throws (if available)
Resisted sprints (sled or resistance band)
4 × 30 m free sprints
Stretching
Focus: Powerful ground contacts.
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Lesson 9 – Putting It Together
Goal: Blend acceleration with top-speed mechanics.
Warm-up
Sprint drills
20 m acceleration into a 20–30 m fly sprint
3–4 repetitions with full recovery
Mobility and recovery
Focus: Smooth transition from acceleration to maximum velocity.
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Lesson 10 – Progress Evaluation
Goal: Measure improvement and reinforce confidence.
Dynamic warm-up
Review all drills learned
Timed 20 m and 40 m sprints
Video analysis (if possible)
Discuss strengths and next goals
Cool down
Focus: Celebrate progress while identifying the next areas for improvement.
What you should expect after 10 lessons
A dedicated beginner should typically show:
Improved sprint posture
Better arm mechanics
More efficient acceleration
Increased coordination and balance
Greater confidence during training
Better flexibility and mobility
Improved body awareness
Faster sprint times over short distances
A clear understanding of warm-up routines and sprint fundamentals
By the end of Lesson 10, athletes should have a solid technical foundation and be ready to begin a more structured speed development program that includes advanced acceleration, maximum velocity work, plyometrics, strength training, and speed endurance. This progression helps reduce injury risk while setting them up for long-term improvement.
Advanced training plan
Your first trainingEvaluate movement, introduce sprint fundamentals, and establish expectations.
Training 2-3By Lessons 2 and 3, the athlete will already understand the basic positions and terminology from the first session. Now the goal is to reinforce those fundamentals while gradually introducing more speed and coordination.
Training 4-10By Lesson 4, the athlete will have a solid understanding of posture, arm action, acceleration mechanics, and the expectations of each session. From this point on, the emphasis shifts Once an athlete reaches Lesson 11 and beyond, they should no longer be considered a true beginner. At this stage, training becomes more individualized based on their age, event (100m, 200m, 400m, hurdles, jumps, etc.), strengths, and weaknesses. learning movements to developing speed and athletic performance.
Youth players
Working with kidsWhen coaching younger athletes (roughly ages 6–12), my goal is to build athleticism first, not specialize too early. Workouts will be shorter, more engaging, and focused on movement quality rather than volume or intensity.
Working with teenagersFor teenagers (approximately ages 13–18), I begin training them more like a competitive athlete, but the workload is still be based on the athlete's training age, maturity, and technical proficiency, not just their chronological age.
What you need to bringRunning shoes and/or sprint spikes (if required for the workout)
Athletic clothing appropriate for the weather
A large water bottle (at least 32 oz.)
Sports drink or electrolytes (for longer or hotter sessions)
A small healthy snack (banana, granola bar, fruit, etc.)
Towel
What I can bringI will have all necessary equipment required for each training session.
Frequently asked questions
Cancellation Policy
We totally understand that life can be unpredictable and plans might change. That's
why we've got your back with our flexible cancellation policy, designed to give you
peace of mind when booking private sports lessons with our awesome local instructors!
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!
