Book Lessons with Coach Sebastian

I’m a performance and speed coach with a passion for helping athletes reach their full potential through personalized, high-level training. My background combines collegiate and international soccer experience with advanced education in exercise science, allowing me to bridge the gap between performance training and real game results. I’ve worked with athletes ranging from youth players to semi-professionals, focusing on speed, agility, strength, and sport-specific development. Every session I design is individualized, built around each athlete’s goals, position, and current level, so they can improve efficiently and with purpose. In addition to coaching, I have a strong foundation in teaching, which shapes how I communicate and connect with athletes. I break down complex concepts into simple, actionable steps and create an environment that is both challenging and supportive. My goal is not just to help athletes perform better, but to help them understand their training, build confidence, and develop habits that translate beyond sport. Whether you’re looking to gain a competitive edge, return from injury, or take your game to the next level, I’m here to help you get there.

I help you improve your game by focusing on the areas that translate directly to performance, speed, strength, movement quality, and sport-specific skills, through a plan built specifically for you. First, I assess where you are right now (i.e., how you move, how you run, your strengths, and what’s holding you back). From there, I design training sessions that target those gaps, whether that’s getting faster in your first few steps, improving change of direction, building strength, or sharpening technical skills. Every session is intentional. I don’t just run you through drills; I coach you on how to move more efficiently and why it matters so that you can apply it directly in games. Over time, that leads to real improvements like quicker reactions, better positioning, more explosiveness, and greater confidence on the field. I also focus on consistency and accountability. You’ll have a clear plan, measurable progress, and ongoing feedback so you always know what you’re working toward. At the end of the day, my goal is simple: help you train smarter, perform better, and stand out when it matters most.

A typical session is structured, high-energy, and tailored specifically to you and your goals. Here’s what you can expect:

1. Movement Prep and Warm-Up (10–15 min)

We start with a dynamic warm-up focused on mobility, activation, and proper movement mechanics. This isn’t just to “get warm,” rather, it sets the foundation for speed, injury prevention, and performance.

2. Speed and Agility Work (15–25 min)

This is a big focus. We’ll work on acceleration, sprint mechanics, and change of direction using drills that translate directly to your sport. I coach you on technique so you’re not just working hard, you’re getting faster and more efficient.

3. Strength and Power (15–25 min)

Depending on your age and experience, we’ll incorporate strength, explosiveness, and body control. This could include bodyweight work, resistance training, or plyometrics, all aimed at helping you move more powerfully and stay injury-free.

4. Sport-Specific/Skill Work (15–25 min)

We apply everything to your sport (especially soccer). This might include technical drills, positional work, or game-like scenarios so you can transfer your physical improvements into real performance.

5. Conditioning/Competitive Finisher (5–10 min)

We finish with something challenging, either conditioning or a competitive drill, to push your fitness and mental toughness.

6. Review and Next Steps (5 min)

We wrap up with quick feedback so you know what you did well, what to focus on, and how to keep improving between sessions.

Every session is personalized, progressive, and built to help you see real results, not just in training, but in games.

I’m a performance and speed coach with a diverse background in high-level soccer, strength and conditioning, and education. I’ve coached athletes from youth to semi-professional levels across private training, high school, and club environments, including serving as a head soccer and strength coach where I’ve led large programs and developed individualized performance plans. As a player, I competed at the collegiate level (NCAA DII and NAIA DI), in semi-professional leagues, and internationally in Europe and South America, gaining exposure to a wide range of playing styles and training methodologies. Academically, I hold a Master’s degree in Exercise Science and Wellness and a Master’s in Teaching, and I’m currently pursuing a PhD in Health Sciences with a focus in exercise and sport science. My dissertation focuses on the integration of mental performance training with strength and conditioning protocols in youth soccer athletes. I also hold multiple industry certifications, including the coveted Certified Strength and Conditioning Specialist (CSCS) certification from the National Strength and Conditioning Association (NSCA), the Performance Enhancement Specialist (PES) certification from the National Academy of Sports Medicine (NASM), and a specialized professional training diploma in strength training for soccer through FC Barcelona. I also hold additional certifications in mobility, conditioning, and mental performance training. My career is defined by a combination of real playing experience, advanced education, and a proven ability to develop athletes through individualized, high-quality coaching.

The best coach I ever had was someone who balanced high standards with genuine care for his players. He demanded excellence every day, attention to detail, intensity in training, and accountability, but he also took the time to understand each player individually, both on and off the field. What set him apart was his ability to teach. He didn’t just run sessions, but he explained the why behind everything, whether it was positioning, movement, or decision-making. That helped me develop a deeper understanding of the game, not just improve physically. He was also a great communicator. He knew when to push, when to encourage, and how to deliver feedback in a way that built confidence rather than breaking it down. You always knew where you stood, but you also felt supported in your development. Most importantly, he created an environment where players were motivated to improve every day. It was competitive, but also positive and growth-focused. That experience has had a big impact on my own coaching style, where I try to bring that same balance of intensity, clarity, and support to every athlete I work with.

Athletes and parents should know that I genuinely care about long-term development, not just short-term results. My goal isn’t to run athletes through a tough workout; it’s to help them improve in a way that’s sustainable, safe, and actually translates to better performance in games, a love of the sport, and long-term health benefits. I bring a structured, professional approach to every session. That means showing up prepared, having a clear plan, and tracking progress over time. At the same time, I keep training engaging and positive so athletes stay motivated and enjoy the process. Communication is also a big priority for me. I make sure both athletes and parents understand what we’re working on, why it matters, and how progress is being made. I’m always open to feedback and adjusting the plan to fit the athlete’s needs, schedule, and goals. Lastly, I take pride in being a role model. With my background as a coach, teacher, and athlete, I emphasize discipline, accountability, and confidence, skills that go beyond sports and help athletes succeed in all areas of life.