Book Lessons with Coach Xan

Track & Field Background

I competed as a sprinter for the University of Pennsylvania Men’s Track & Field team, where I developed a strong foundation in sprint mechanics, race strategy, and high-performance training. Following my collegiate career, I transitioned into coaching and have worked with athletes at both the high school and middle school levels. I coached at University City High School in Philadelphia and currently coach at Cantwell Middle School in Middletown, DE.

In addition, I spent three years as an ACE-certified personal trainer at Philadelphia Sports Club, where I gained experience in strength, conditioning, and injury prevention—skills I incorporate into my coaching to help athletes improve performance safely and effectively. My coaching focuses on developing proper technique, building speed and confidence, and helping athletes understand how to train and compete effectively.

Pickleball Background

I am a competitive pickleball player and a PPR-certified coach, dedicated to helping players improve their fundamentals, strategy, and overall game. I earned a Silver Medal in the 3.5 50+ Singles division at the Keystone Pickleball Classic held at Dill Dinkers in Newport, DE. I enjoy working with players of all levels, focusing on skill development, shot selection, and match play awareness to help them elevate their performance.

I take a highly individualized approach to coaching, starting with careful observation of each athlete’s movement, habits, and current skill level. From there, I identify the areas where they have the greatest opportunity for improvement and tailor each session to maximize their growth. No two athletes are the same, so I prioritize meeting them where they are and building a plan that fits their needs.

I also place a strong emphasis on understanding each athlete’s goals—whether that’s making a team, improving times, competing at a higher level, or simply building confidence. By aligning training with those goals, I create sessions that are both purposeful and motivating. My aim is not just to coach, but to help athletes see measurable progress and develop a deeper understanding of their sport.

A typical training session is designed around the athlete’s age, experience level, event focus, and specific development needs. I focus on several key areas of sprint performance, including running form and technique, starting mechanics, understanding and executing the different phases of a sprint race, plyometric training to build explosive power, CNS (central nervous system) speed development, and speed endurance.

Sessions may also incorporate acceleration training, max velocity work, relay exchanges, race strategy, mobility, and injury prevention fundamentals to help athletes become more complete and efficient runners. My goal is not only to make athletes faster, but to help them understand why they are training a certain way so they can develop confidence and race IQ along with physical ability.

Every athlete is different, so training sessions are tailored to the individual’s strengths, weaknesses, goals, and event focus to ensure they get the most out of every workout.

With a passion for developing athletes both technically and mentally, I bring competitive experience and proven coaching success to every training session. As a coach, I’ve helped lead the #1 boys and girls 4x400m relay teams among Delaware middle schools, as well as the #2 girls 4x100m relay team in the state. My coaching focuses on speed development, race strategy, teamwork, and building confidence under pressure.

As an athlete, I was a top-10 performer in the Ivy League in the 55m dash in 1998, giving me firsthand experience competing at a high level. I’m committed to helping athletes improve their mechanics, develop discipline, and reach their full potential both on and off the track.

The best coach I ever had was my college coach who was named NCAA Coach of the Year. He had a major impact on both my development as an athlete and the way I approach coaching today. He emphasized discipline, attention to detail, proper mechanics, and building athletes the right way rather than chasing quick results.

Much of my coaching philosophy comes from what I learned under him — focusing on technique, consistency, mental preparation, and creating an environment where athletes can build confidence while maximizing their potential. His influence continues to shape how I teach, motivate, and develop athletes today.

I believe great coaching goes beyond just making athletes faster — it’s about building confidence, discipline, work ethic, and a love for the sport. I create a positive but structured environment where athletes are encouraged to compete, learn, and grow while being held accountable to high standards.

My coaching style focuses heavily on proper technique, injury prevention, and long-term athletic development rather than simply pushing athletes through workouts. I want athletes to understand the “why” behind their training so they can become smarter, more confident competitors.

I also understand that every athlete develops differently. Some athletes need technical refinement, some need confidence, and others need help learning how to compete mentally. I tailor my coaching approach to each athlete’s individual needs, goals, and experience level.

For parents, communication and trust are important to me. I strive to create an environment where athletes feel supported, challenged, and motivated to improve both on and off the track. My goal is to help athletes maximize their potential while developing habits that will benefit them long after their track career ends.