Get faster.Stay available.Return stronger.
Individual strength, speed and return-to-play support for competitive footballers who want to get stronger, reduce recurring setbacks and be physically ready to perform every week.
No upfront commitment. Paid monthly. Direct WhatsApp consult.
What 1-1 coaching actually looks like.
A 60 to 90 second video from Sam explaining who the coaching is for, how it works around your season and what happens next.
Your football should not be held back by your body.
You might be playing plenty of football, but still getting injured, missing games or not feeling quick, fit or strong enough. If you cannot stay on the pitch, you cannot progress your game.
Chronic or recurring injury
You have had treatment, rested, maybe even rejoined team training, but still do not trust your body when the game demands maximum speed.
Repeated niggles and poor availability
Every setback costs you more than 90 minutes. You lose rhythm, confidence and the manager's trust while watching from the sideline week after week.
Not fast, fit or strong enough
Your tactical understanding is there, but you are beaten over the first 5 metres, fading in the second half or lacking the power to repeat sprint efforts.
Be available and ready to perform every single week.
The best ability in football is availability. When you are strong enough and have done the right work around your games, your manager can trust you and you can play without worrying about your body.
"A player who is available every week, trusted by their coach and fit enough to sprint, stop, turn and repeat that work game after game, week after week."
Stay available more often
Build strength and tolerance to adapt to the work your body needs to handle, so you stop cycling between playing, breaking down and restarting.
Acceleration, top speed and change of direction
Become quicker off the mark, improve your top speed and change direction with more confidence at speed, while developing the ability to repeat it without a drop-off.
Strength that transfers
Build stronger muscles, tendons and supporting tissues to better tolerate the demands of football.
Built around your schedule
Training volume changes around your actual week, whether you have one game, no games or three games to manage.
When you play fewer minutes
Keep your fitness up when you have only played 20 minutes or come off the bench.
Trust your body again
Build the confidence to sprint, compete and change direction because you have prepared properly.
Football gives you some of the answer. Your individual work fills the gaps.
Matches and team training do not always give you everything you need physically. Your position, role and match minutes decide what you still need outside football.
- Repeated accelerations and decelerations
- Team training, tactics and work with the ball
- Reacting and changing direction
- A lot of running
- Heavy strength and tissue overload
- True 95%+ top-speed sprint exposure
- Strength to slow down, land and take force
- Extra work when you have not played many minutes
- Regular strength and power work, built around your history and schedule
- Speed work prescribed for the qualities you need
- Training volume adjusted around fixtures and recovery
- Step-by-step return-to-play roadmaps
How the 1-1 coaching works
This starts with where you are now, the level you play at, your schedule and your injury history.
Initial call
You submit your details below. We connect on WhatsApp or arrange a quick call to make sure 1-1 coaching is the right fit for your situation.
Send your information
You complete a detailed audit covering your league level, fixture calendar, minutes, injury history, gym access and physical gaps. Scan and physio notes are reviewed if you are rehabbing.
Start your plan
Your plan is delivered through the coaching app with full video demos. When fixtures change or you play extra minutes, your programme is updated.
Your coaching includes.
Built for competitive players. You get a clear plan and direct guidance from an S&C coach who works in football.
I build and adjust the plan around your fixtures. In return, you keep me updated with minutes, fatigue and schedule changes. Proactive communication is required.
What you get with 1-1 coaching
- Personalised training programme delivered through our athlete coaching app
- Strength and power work tailored around your match schedule and recovery
- Speed, acceleration and jump work built into your week when needed
- Conditioning top-ups tailored to your weekly match minutes
- Fixture adjustments for double-game weeks, postponed matches or cup ties
- Complete video exercise demos, cues and technical execution notes
- Direct ongoing WhatsApp communication and voice-note feedback
- Running and lifting technique video reviews when needed
- Help getting from mid rehab back to full football
- I can work with your physio when it makes sense
Real work with real footballers.
Real outcomes with players managing real semi-pro and professional schedules.
Max Cook: hamstring return to play
After breaking down twice with a recurrent hamstring tendon injury, Max worked through early rehab with physio Andy Henson, then came to Sam to build back towards faster running, top speed and full football training.
"I'm feeling the best I've felt since leaving full-time football. My stats are showing that with the amount of HSR I am able to do consistently even with Saturday/Tuesday games."
How Max returned to football after a complex hamstring injury.
Swipe through the full case study
"After suffering a severe Grade 2 MCL tear at the end of the 24/25 season and missing pre-season entirely, I was determined to give myself the best chance of staying fit and performing consistently this year. The strength and conditioning work you've done with me has been a game changer.
In just the first six weeks of the season, I've already played multiple full 90s, contributed with goals and assists, and feel physically stronger and more resilient than I did at this stage last year. After struggling with injuries and playing through a hamstring issue towards the end of last season, the difference in my conditioning has been huge.
Thanks for helping me build a strong foundation and start the season in the best shape I've been in since joining Falmouth."
Experience in football.
I've been coaching since 2011, have coached thousands of athletes, completed a Sports Science degree, and became UKSCA accredited in 2015.
I currently work as the Strength & Conditioning coach for a Step 4 semi-professional football club. That means I am actively on the pitch and in the gym every single week managing real match schedules, congested fixtures and return-to-play timelines.
My work focuses on helping footballers get stronger, move faster, stay available and be physically ready for the demands of their game.
1-1 Coaching
This is not a 30-day quick fix.
If you have spent months dealing with hamstring issues, carrying niggles or feeling below the level physically, getting stronger and fitter takes time.
You can cancel monthly if it is not right for you. But this is an investment in your physical development, not a one-month fix. The players who get the best results see it as a longer-term process and are ready to put consistent work in over at least 6 months.
- Regular access to a gym with free weights
- Access to a pitch or 3G for speed sessions
- Active competitive football schedule
- Willingness to communicate weekly updates
Frequently asked questions
Is this coaching fully online?
Yes. Your plan is delivered through the coaching app with videos and clear instructions. Communication, schedule updates and video check-ins happen on WhatsApp.
What equipment or facility access do I need?
You need regular access to a gym with barbells, dumbbells, and cable or plate equipment for strength and power work. You will also need access to a pitch or 3G surface for high-speed running, acceleration drills and deceleration sessions.
How do you handle my fixtures and match minutes?
Your training is planned around your fixture calendar. If you have two games in a week, strength work is reduced to keep you fresh. If you come off the bench for 20 minutes, we add the extra work needed to keep your fitness up.
Can you help if I am currently rehabbing an injury?
Yes. If you have a clear diagnosis from a doctor or physio and have completed early rehab, I can take you through the next stage back to full-speed running and football. If needed, I work directly with your physio.
What if my match gets postponed or moved?
Just drop me a message on WhatsApp. The plan is built around your real season, not an inflexible PDF. We adjust your sessions immediately to keep your preparation on track.
What is the minimum commitment?
Coaching is paid month by month through Stripe, but I only work with players who are committed to a minimum 6-month process. Better speed, strength and fewer setbacks take consistent work over time.
Who is this coaching not for?
This is not for casual players looking for a generic gym split, quick shortcuts, or athletes who do not want to communicate. It is for competitive footballers who take their physical development and availability seriously.
Stop guessing your physical preparation.
Leave your details below. I'll review your information and message you on WhatsApp to discuss whether 1-1 coaching is the right fit.
Enquiry received
Thanks . I'll review your playing level and send you a message on WhatsApp shortly to talk through your current football schedule.