Book Lessons with Coach Diandra

My name is Diandra, better known as Coach D. I have different segways in my life, such as runway modeling, car enthusiast, fashion stylist, and creative painting. I plan to finish my degree in biology so I can start my own chiropractic practice. I am the oldest sibling of 4 sisters and a first-generation, New York-born, Jamaican-raised child, who now resides in Pennsylvania. I am a black woman of many wonders and trades, but I cannot shell my love and passion for track and field, it's in my DNA- physically and metaphorically.

Natural techniques proven to build strength and speed simply means that sometimes, less is more. For track, I was trained in Jamaica with my mom's side of the family. Our fun always stemmed from the limited resources that were available to us. So during practices, the same applied- use what we have. We learned not only to be mindful of our resources and surroundings, but some things can be made out of nothing. This applies to athletes, especially those who may not have found their athletic segway. Speed development is always a good starting place, as every sport requires speed, strength, agility, and sharp movement. No matter who you are or where you train, you will leave more knowledgeable and more determined to come back. Results show that after just 1 day of natural and foundational training, working on all major areas first, and leveling up.

A typical training session will always start with warm-up and stretching, every day, no questions asked. Then we will always start with what is needed to learn and understand first, such as the athlete's goals and the coach's session goal. Effort, a good attitude, and showing up are all I require as a coach; the rest I will take care of or will be developed in no time. We always prioritize and focus on clean mechanics, foundational drills, and form. All 3 things that will make it even easier to develop strength and speed for track, but also for any other sport of interest.

I played basketball longer than I have run track (backwards, right, I know). I played basketball for 10 years throughout my school career and only ran track officially for 2 years. Nevertheless, while I was playing ball, I was externally obsessed with track and field. I just did not have the opportunity to explore it until my last years of high school. I made it on a high school team while attending a different school. Commuting was complicated, but I was determined to show up every day. After only 1 spring season- my first season, I was yet again spending another summer in Jamaica with my cousins and family. This time, I was on a mission to come back to the States stronger, faster, and better than ever! I trained with my cousin on Team Jamaica and learned the ins and outs of track and field and what it takes to grow to be successful in this sport. When I came back, I started a strong spring season. A couple of weeks in, I was recovering from a quad strain. Time trialing week came around, I ran a 12.13 in the 100m, and then pulled my hamstring during my 200m, and was out for the rest of the season. I was completely discouraged, even more when I found my community college had no track club or even a small running club to join. My discouragement grew right up until Penn Relays in April of the following spring season. All my passion, love, and obsession with track and field quickly filled my mind and body. I was so ready to get out there and run again, or be involved in the best way I could. When Covid hit soon after, I had nothing but time to research and study, putting the science behind sprinting- being a biology major helped, I already loved science. 3 years later, I was called and offered a track and field Head Coach position at the very school I graduated from, a small charter school that had finally started a track program. Going in, I knew everything I needed to about the sport and all things surrounding it. My first year coaching, and they placed me with middle school- blessing and a curse, but balanced. I loved it and stuck around. I learned so much from the kids as they were learning about the sport, but really about themselves and their surprising abilities. Now here I am, still in love with track and field, willing to teach anyone who wants to unlock or develop strength, speed, and skill!

Experiencing different coaches throughout different sports in my life, one thing I learned from all my experiences is this: balance. The best coach I ever had was my junior basketball coach. He was always encouraging, and he knew the game very well. Gentle, firm, and enthusiastic was the best combination, and he brought that with him every day.

I make sure first that I am ready and able to show up enough in all areas on and off the track. Honest and meaningful engagements, teaching about self-confidence, comfort in your discomfort, getting over mental barriers, and picking yourself back up. These attributes often lead to practicing discipline, preparedness, a fun learning environment, and allowing space to learn and grow from mistakes and setbacks. Not only building an athlete, but building the foundations of our future generation.