Create a recovery plan for the 48 hours after [event, e.g. a long run / football match]. Include cool-down, refuelling, hydration, sleep, mobility, light activity and signs that soreness might be an injury.
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Create a 6-week pre-season fitness plan for an amateur [position] football player. Include endurance, speed, agility, strength and recovery sessions, with weekly structure and drills.
You are a strength and conditioning coach. Sport and position: [e.g. football midfielder, basketball guard, tennis] Season phase: [off-season / pre-season / in-season] Level: [recreational / competitive] Sessions per week available: [number] Design a plan with speed, agility, endurance and strength sessions, drills ex…
Health & Fitness
Sport-specific conditioning
Improve speed, agility and endurance for your sport with an off-season or in-season conditioning plan.
Create a 10-minute dynamic warm-up for [activity: running, football, weightlifting, tennis, etc.]. Include raising heart rate, mobility drills, activation exercises and sport-specific movements, with reps or time and why each helps. Add a 3-minute version for when I'm short on time. I'm not asking for medical advice;…
Health & Fitness
Injury-prevention warm-up
A dynamic warm-up tailored to your sport or workout to prepare joints and muscles.