7. What are the steps of the coaching framework and how to create an impactful workout?


1. Name the movement you are going to coach.

2. Name the movement standards. Standards are the criteria in the movement that must be met in order for the repetition to be completed. Think of this as if a judge were going to say “good rep” or “no rep.”

3. Show 3 to 5 good repetitions of the movement.

4. Explain the points of performance. Points of performance keep you safe and efficient.

5. Show 3 to 5 more good repetitions. You can also show how the movement can be done incorrectly, but always finish with good repetitions. This helps to prevent mistakes.

6. Have the athletes perform the movement or movements.

7. Provide each athlete feedback and correction.

Steps 1 to 5 should not take more than 20 percent of your Skill coaching time. Spend the rest of the time on steps 6 and 7. 



Give verbal instructions on how to improve the standards of the movement, points of performance, or technique.

Example: “Push your knees out.”


Demonstrate to athletes exactly how you want the movement to be performed.

Example: Show the group exactly how you want the movement to be performed. If you are not confident in your ability to perform the movement well, ask an athlete who moves very well to show the correct way to perform the technique.


Depending on the gender of the athlete or social situation, you can physically move athletes into proper positions or use external objects to get them into proper positions.

Example: If an athlete doesn`t squat low enough, ask them to touch their bottom to a medicine ball.


  1. Break down the complex movement into 4-6 elements and work each one of them separately. Finish by connecting them together. If an athlete has 3 or more errors, try to determine the most critical one and focus on its correction first. First fix any mistake that potentially could cause injury.
  2. Give assignments to repeat the movements. Sometimes repeat them with a heavier load; sometimes use light weights. Give them different conditions (resistance bands), or different starting positions. Repetitions are important for the athlete to learn the movement and create muscle memory, but it is more important that the repetitions are done correctly - technique first!
  3. Make sure that athetes rest between repetitions. The heavier the load they use, the more time they need to restore the muscle energy. After every set, during the recovery time, ask athletes to share with their partner an answer to question #4. Q4: What have you done since the last workout to implement what you learned? (“I will” statement; Sharing with others; training others; healthy lifestyle habits). For more info go back to “7 Questions to Ask During the Workout.”
  4. If an athlete does the movement incorrectly with the risk of injury, scale the movement based on their “relative intensity.”
  5. Give every athlete a homework assignment – to be able to explain the movement standards and points of performance to another person. This method helps them to remember the complex movements and perform them efficiently next time. Suggest to the athletes to write the method down in the Journal of Success, so they can review it later when they coach others as the home assignment.
  6. Continue teaching the same movements (repetition is key). Before you coach, ask your athletes, “How many remember this movement?” Give them 30 seconds to think about the standards and the points of performance.
  7. Create a safe environment where everyone feels comfortable making mistakes. Never make fun of someone`s failure. A coach needs to understand that failure is a sign of effort. By your removing the stress of the fear of failure, they can use their energy to improve the skill or movement. This is also part of the Mind training of TOTALFIT. 

Main Movements Foundational.pdf
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