Session 7 - Warm up and prep

Fly Feet Prep



The purpose of the warm up and prep

The warm up and prep typically takes the first 15-20 minutes of class.  It’s different each day because it’s specific to that day’s workout. The way we coach people through this is a core differentiator for us.  We know that practice doesn’t make perfect. Perfect practice makes perfect. So, by spending time each training session ensuring people are performing the movements correctly (even if they’ve done a pushup a million times) we are setting them up for success long term.  We know poor mechanics is the number one cause of injury, so we practice every time to make sure we do them right.


Warm up

The purpose of the warm up is to:

  • Get people moving and ready to train

  • Built rapport with the group

  • Connect with the flyers and allow them to connect with each other

  • Assess readiness to train and injuries

  • Start to determine scaling options for individuals



The purpose of the prep is to be able to slow things down for people and get them moving correctly.  We have to identify faults and fix them for people in a way that feels good both short and long term.  We should know both. Make the invisible visible. I.e. “My back hurts and I don’t know why.”


You have to be able to articulate the why.  Th short term why and long term why. Short term brings meaning in the moment.  “Drive your knees out to create stability in your hip”. Longer term is all about position is power.  “If you do this properly, you’ll be able to lift heavier loads in your front squat and not get hurt.” Give them the ability to scale and customize.


Four rules of prep:

  1. Demonstrate in 15 seconds – short, actionable cues.

    1. i.e. squat – butt back knees out back flat.  Toes forward …

  2. Give the why.

    1. “Because that’s how you RUN” … (the why)

  3. Get people moving.  Has to happen quickly.

  4. Assess.  – Give yourself some time to assess people’s faults and make corrections


Four tips:

  1. Keep it simple – as new coaches, less is more.  As you grow as a coach you can add in complexity.

  2. Be very direct – act like you’re coaching small children.

  3. It’s about THEM; not you.

  4. Make it measurable – this helps bring the workout to life.  Otherwise, it falls on you.


There are three types of cues:

Our language has to be common and consistent for our flyers to understand which is why we created a movement chart.  Connect one on one with people and help them move well and understand their limitations.


  • Visual - Most of us learn by visual cueing.  Show them what you mean by knees driving out.

  • Verbal - Verbal cues need to be direct and actionable.  Drive your knees out away from your midline.

  • Tactile - Touching someone can be the most effective, but needs to be specific and discrete.  Move someone’s knees to where you want them.