FAQs

No. All sessions are by appointment or at designated dates/time slots as determined at the start of a coaching engagement. When someone signs up, they sign up for a dedicated timeslot.

With adequate notice ( > 24 hours), any canceled session may be made up at a later agreed-upon date and time.

Once you book a time slot, that time slot is yours each week as long as you remain a paid client or change with mutual agreement.

Cancellation within 24 hours does not allow us time to find someone else to take that spot. We do understand that emergencies and last-minute illnesses happen, and if so, late cancellations will not always result in forfeiture as long as it does not continue.

Our makeup time slots are extremely limited, so frequent cancellations may lead us to end our coaching.

All sessions are held outdoors, rain or shine, in the Lewis Center area. We do not have a brick-and-mortar facility.

In the event of extreme weather conditions, your sessions may be postponed or rescheduled due to our weather policy.

We prefer outdoor training as it best reproduces and simulates your athlete’s conditions during most outdoor sports.

In the event that members arrive late for a scheduled private training session, coaches may be forced to end the session at the regularly scheduled time due to scheduling conflicts.

Arriving more than 5 minutes late may force us to change the specific workout schedule to another modified workout due to the time needed to warm up, conduct the workout properly, and cool down afterward.

In most cases, the answer is often “yes.” You should contact us in advance to discuss your specific situation. If we feel training will not be beneficial or may make the situation worse, we will not conduct training.

One of the things we do best is develop training that fits every circumstance, and this includes cases of minor injuries. We simply adjust what / how we train. This may mean changing your workout to focus more on mobility or strengthening, or working around the injury in other ways.

Research and years of anecdotal evidence suggest that recovery and return to fitness will be significantly faster if you train safely and appropriately while recovering from the injury.

In the event we determine that you should not participate due to injury, we will make up your session in the future or refund any unused sessions.

Yes and No. If your definition of sport-specific is any training that develops speed, power, strength, endurance, or agility, then yes, we do sport-specific training.

If you’re expecting “training for blocking, tackling, or catching” or “specific training just for volleyball defenders or dribbling or shooting a basketball,” then you might be slightly disappointed. We are not going to coach you in specific techniques, but we will make you faster, stronger, more agile, and more explosive. For Track, we do teach techniques for starts and start blocks, and for soccer, we will sometimes incorporate ball handling as part of our agility drills, but those are typically the exceptions.

Younger athletes should train largely as generalists and progress to greater and greater sport specificity over time. This is what years of sports science research recommends, and this is how we train our athletes.

As a principle, we do not coach athletes during their season. This is so we don’t interfere with the team’s primary sports coaches and their training progressions. We strongly believe each athlete should work with their primary sports coach and communicate to them any needs while the season officially underway.

If you had an off-season coaching engagement with us, we encourage you to contact us for generalized advice, if needed during the season through phone or email, and we can help you navigate the season while still respecting our boundaries, plus we LOVE hearing from our athletes and how their season is going!

In most cases, it depends. Due to the state of Ohio and league rules, coaches are mostly prohibited from conducting organized team practices unless sanctioned(for example, indoor track meets).

Therefore, practices are often student-led basic conditioning or assigned as a take-home plan. These sessions are voluntary (although encouraged).

Our training is more specific, with specific goals and outcomes, and programmatically assigned to go beyond general conditioning.

We build our training around your school’s off-season team conditioning so your athlete can start building team camaraderie while saving more specific training and advanced training workouts during our in-person sessions.

Since we conduct training outdoors (all year around), we are subject to occasional weather delays and cancellations.

We cancel and reschedule during severe weather that involves lightning, storms, or extreme weather conditions (too hot or too cold). We try to make all weather decisions based on the best information we have at the time (radar, weather, looking out the window, etc.) and will be in contact with you by email. Phone and/or text.

Historically, we have only needed to cancel about 1-2 times on average during the Winter months and approximately 1-2 times during Spring/Summer. We can usually train when an athlete is properly dressed and prepared for the weather. We can help you with cold and wet weather gear suggestions if needed.

If we cancel, we make up the session at a mutually agreed time or refund any unused sessions at the end of the coaching agreement. You never pay for sessions canceled due to weather cancellations.

We are not a “general fitness” health club. We are a sports performance training organization with years of experience. We did not just take a random weekend certification.

The level of instruction and individual attention we give means that we cannot compete with the high-volume, lower-priced facilities. For every hour you spend with us, another 30-60 minutes outside of our sessions goes to monitoring your athlete’s progress, training modifications, and programming. When you break it down to how much time we spend on each athlete, our coaching fees are more than reasonable.

We don’t just hold a group class and run our athletes through random drills. That is exercise, and while it will make you fitter, that does not always translate to making you fast, more agile, or the best you could be if you had more individualized training.

We do not use cookie-cutter programs. Every workout we conduct has a purpose as part of an overall training program. Every workout is chosen for you or your athlete so you can get real results.

As a legitimate business, we have overhead like taxes, professional fees, and insurance. We also pay the sales tax out of your fees. What is quoted is your price with no contracts and no hidden fees.

And, you aren’t paying overhead for a high-rent facility and large staff.

The first session will be spent doing a series of assessments and info gathering. For example, we will spend time discussing an athlete’s goals, previous experience, injury history, and what are realistic expectations. You will have plenty of time to ask questions, but the ultimate goal is to come away with a plan forward.

We will do different assessments depending on the athlete’s age and sport. We will assess areas like strength, endurance, balance, mobility, reaction time, spatial awareness, muscle weakness and/or imbalances, running form, speed, technique, agility, and more.

In some cases, we will use slow-motion video analysis to point out what we are seeing.

Once the session is completed, you will be given instructions on what to do over the next several days, and we will put together the first part of your training program.

Every session after that is based on the training program we provide. For example, we may work on block starts and technique for sprinters, or for soccer players, we may work on agility work, body control, and acceleration.

In between sessions, you will have take-home workouts to complete 3-4 times during the week. These are usually strength training exercises and/or easy-intensity endurance workouts or other workouts like agility, mobility, etc.

Absolutely! You can reach us by phone, email, or text whenever you need us.

We do not coach hurdles. However, we can make your hurdler faster and have the ability to jump higher or have good starter block/acceleration technique. We do not use hurdles, though, as part of training.

For field events like shotput, discus, or high/long jumps, we do not. This is not an area we feel is our specialty at this time.

Please contact us for pricing if you prefer to train with a friend or sibling. We can train up to 3 people together and still maintain a high degree of individualization. If we double or triple up a session, there is an added cost for each (although at a discount) since we still have to prep and develop training programs for each athlete.

Cross country (and many Fall sports) is based on our Summer session schedule, which runs from May 2024 – August 1st, 2024. Cross Country training is a package and charges one fee for the whole session, payable in advance.

If your athlete is participating in Spring sports and is not finished by mid-May, we will start one week after the end of the season and discount your fees at a prorated amount.

If your athlete does not participate in Winter and/Or Spring sports, starter sooner is better! Cross Country is a sport that takes time to develop, so training year-round, if possible, will lead to the greatest results.

We offer discounts for returning clients and for prepaid packages when paid in advance for 3, 6, or 12-month packages.
We do not discount fees by running sales or other promotions.

Please get in touch with us using our contact form above. Once received, we will contact you to discuss coaching options, available time slots, and start dates.

Once we chat, we will send you an email invoice, which you can pay securely online using a Debit or Credit card via Square Payments.

Payment is due in advance, and your session time slots are confirmed once paid.

Summer and Winter training is priced as a package (e.g., Summer XC and Winter Track programs); payment for the package is due in full at Signup.

We offer month-to-month payment options, due each month in advance, if you are an ongoing client training with us outside of one of our package deals. If this applies to you, your billing date starts on the day of your first in-person session and is due every 30 days thereafter. We do not auto-bill. You will receive an invoice about seven days before your renewal date. It is due before your next training session. You will get a better rate if you commit to a longer term paid in advance. Contact us for details.

There is no contract. However, you should be willing to commit to at least two months, if not more, of coaching. You need time for the training to work to see the best results.

If you only want one month of coaching or a single session, please get in touch with us first, as we may be able to fit you in. It is hard for us to fill spots for Summer and Winter sessions once started if you drop mid-session. We can usually fit you in at other times while keeping those longer-term spots open for longer-term clients.

We do require each athlete (and parents if the athlete is a minor) to sign a general liability waiver. This waiver is similar to most sports participation waivers. It acknowledges that you or your athlete is healthy and medically cleared to participate in a sports and exercise program, and you are aware of all risks of doing so.

We also include a statement allowing us permission to use video and pictures for slow-motion video analysis and other business purposes. If you prefer us not to use video or photography, simply let us know at the first session.

Absolutely! We require all minors to have an adult on-site during the workout. You can sit in your vehicle or watch. With younger children, we will often teach you several drills so you can monitor your child throughout the week and help them develop outside our sessions.

We ask that parents always remain positive and encouraging around their youth athletes. Remember, these children are still developing and will develop lifelong skills and behaviors as long as their experience is positive. We want training to be fun; the more a child enjoys training, the better their results will be.

We suggest you take advantage of the time to do your own workout, read a book, or take a walk around the track or on the adjacent trail; we just ask that you be in the general area.

We run off-season track training from now until February 24th. (or to the start date of your school’s Track program, whichever is later).

Due to the size of track participation and the number of returning athletes, we fill up by early November, usually as XC and Fall sports end. To reserve your spot, contact us as soon as possible.

Our typical coaching clients are between the ages of 12-70, with most attending middle, high school, and college. We also coach adults in learn-to-run programs, 5k’s, 10k’s, half marathons, and ultramarathon.

In special cases, we will coach someone younger than 12; however, we focus more on having fun and learning good technique vs. a scheduled training approach.