A Week in the Life: Friday – Resetting for What’s Next
#68 - Strength & Speed Coaching - Pursuing Your Best ⚡️
It’s been a few weeks since the last newsletter went out. I didn’t intend for that gap. Between playoff football, my dad’s health scare, and fully refinishing my boys’ room at home, I simply fell behind.
Thanks for your patience — and for being part of this work.
We’re closing out our four-part series, A Week in the Life, by looking at the day that often gets overlooked.
Monday sets the tone.
Block Day reinforces the culture.
Thursday sharpens the standard.
Friday resets for what’s next.
Not a recovery day.
Not a check-the-box day.
And definitely not a wasted day.
Friday is where we reset through athleticism and connection.
Why Friday Matters
By the end of the week, athletes aren’t thinking about load, velocities, or sets.
What they need is movement, energy, and a great way to kickoff the weekend.
That doesn’t mean “easy.”
It means intentional.
Friday is where we reconnect the dots between:
Athleticism and confidence
Competition and community
Movement quality and enjoyment
Training and long-term development
Fridays remind kids how good it feels to just move — speed, agility, throws, and games.
This day resets their mindset so we can start strong on Monday.
The Flow
Our Friday sessions follow a simple, athletic, and student-centered rhythm:
Kickstarter → Low Level Plyo → Quick Dynamic Warm-Up → Sprint/Jump/Throw/Agility Circuit → Transition → Games
Here’s what each block accomplishes:
Kickstarter & Low Level Plyo
Quick games, footwork, rhythm, and reaction.
It sets the energy without overwhelming kids.
Dynamic Warm-Up
Booms, skips, bounds, pogos, balance and single-leg work.
Coordination + elasticity + posture = better athleticism.
Sprint, Jump, Throw, and Agility Variations
This is the heart of our Friday reset.
High intent, low wear and tear.
A typical block includes:
Linear acceleration variations
Vertical jump, broad jump, triple jump, and skater jump
MB scoop side throws
MB step-and-throw patterns
Agility games (Bucket Games, Tennis Ball Retrieval and Chase Games, Cone Games)
Everything is short, crisp, and purposeful.
Transition, Vote on Game, & Explain Rules
Students get a voice.
We offer the structure.
Game Block
On Fridays, we build connection.
Games bring out competitiveness, leadership, teamwork, and joy — all the things that bring culture to life.
Reset
Kids head into the weekend with positive energy, not fatigue. Preparing them for big games, tournaments, and the week ahead.
That matters more than they realize.
Coaching Emphasis
Our coaching priorities stay consistent:
Movement quality over volume
Speed over strain
Connection before correction
When done well, Friday builds athletes who can move, think, and adjust — the real fundamentals of sport.
Takeaway
Friday is not the finish line.
It’s preparation for what’s next.
When students sprint, jump, throw, react, and compete alongside each other, they reset physically and mentally. They reconnect to why training matters. They leave the gym better than they came in.
A strong Friday is an investment in a strong next week.
Interested in advancing your coaching career? Check out the 12-month online UWRF Strength & Conditioning Master’s Program — flexible format, no GRE, and they cover your CSCS exam. Learn more HERE.
What’s Next
This wraps up our four-part series.
Coming up next: we’ll launch a new series and continue building the Pursuit PE library of practical tools, templates, and real-world systems.
If you’re looking to build or refine a Strength & Speed program inside the school day, I can help.
Pursuit PE Consulting offers both on-site and virtual support for schools who want sustainable, system-driven Strength & Speed PE.
Reply to this email or reach out directly.
Keep pursuing excellence,
Preston ⚡️