Session 10 - The anatomy of a class

Anatomy of a class:

Every Fly Feet class follows a similar schematic.  While the workout every day is always different, there are always five distinct parts.  This allows the coaches to effectively lead our flyers through a meaningful, dynamic training session, get to know them, ensure they move well, and keep them safe.  



The very first few minutes of class.  The energy needs to be high. This sets the tone.

  • The assist opens the door and welcomes flyers into class with energy, a smile, and a piece of chalk to write their name down behind their treads.

  • Lead coach is in the room on the mic and introduces the coaches to the participants by name and quickly organizes the room directing people where to go.  (Tread, floor, etc.)


Warm up + Team Building

Let’s people settle into their training mindset and gets them ready to work.  Get people moving on the tread at a pace that feels good to them - either walking or running.  We will never our flyers what speed to go.

  • If it’s not a partner workout, both the assist and the lead can go down the treadmill line individually checking in with flyers.

  • One on one, ask how people are feeling and injuries they’re dealing with so you know what to watch for for.  Lead and assist should connect after the check in to make sure they know who will need modifications.

  • Create connections and help frame the workout based on people’s limitations.  Assess and watch where people are – i.e. gait.

    • You have to coach each group and person differently and this check in allows you to understand where you need to scale and modify.  

  • After the check-in you can start to prep people for their run.  Don’t check in with people while they’re building for their faster efforts.  They need to start getting dialed in and shouldn’t be able to talk. :)



This is where 80% of your coaching takes place.  We go over all of the movements for the training session.  Make sure people move well. Slow it down for people and use it as time to teach.  Find and fix faults here!! Make the invisible visible for people.

  • Hard skills  - Find and correct faults. Show scaling options. Have people practice moving well.  

  • Soft skills - You have to be authentic. You have to gain buy-in and connectedness of your flyers. Make your 1:1 connections meaningful.

  • Connect before you correct.  Make sure you’re developing that relationship with people before you go in for a correction.  And when you do, make sure it’s tactful and intimate so that they feel comfortable - like it’s a 1:1 conversation.  Don’t just shout a correction standing in front of them.



This is what people come for.  Be on. Be specific about what you want.  Be inspiring. Coach them through it.  YOU ARE THEIR COACH. You’re not just talking them through a workout.


  • Stay connected to people.  Look at it as one big personal training session vs. a big class.

  • Make it dynamic.  The last round should feel meaningfully different than the first round.  

  • Read the room.  Scale the workout where you need to.

  • Continue to find and fix faults.  People will fall apart during the workout and it’s our job to help them hold it together.  

    • If you ask someone to do more - run faster, up their weights, then you just signed up to be in their back pocket the rest of the workout.  


Cool Down + Mobility

One of the most important moments in the hour.  Praise people for what they just did and help them understand the “why”.

  • This is where we deliver the why and help people understand why they did what they just did.  

  • Give the training session meaning.  

  • Make them feel amazing about what they just did!!  

  • Soft tissue mobilization – i.e. shin to wall.  Must mobilize from a position of restriction.

  • Announcements.