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Working With Your Coach

Drills & Exercises

Your coach can assign drills and exercises tailored to your form — specific practice routines to work on between video submissions. This guide covers how to find and use your assigned drills.

Finding Your Drills

Drills assigned by your coach are accessible from your subscription detail page:

  1. Go to your Subscriptions page
  2. Click on the subscription with the coach who assigned your drills
  3. Look for the Drills or Exercises tab
  4. Your assigned drills appear in an expandable list

Viewing Drill Instructions

Each drill in your list can be expanded to reveal full instructions:

  • Click on a drill name to expand its details
  • Drills may include written instructions, coaching notes, or a YouTube video demonstration
  • Read through the instructions before attempting the drill

YouTube Drill Videos

When your coach has linked a YouTube video to a drill:

  • A video player appears embedded within the drill card
  • Watch the demonstration video to understand the movement pattern
  • Pause and rewind as needed to study the technique
  • The video plays directly in the app — no need to leave FormLab

Tip: Watch the drill video several times before your first practice session. Repetition helps you internalize the movement before trying it yourself.

Written Instructions

Some drills include detailed written instructions instead of or alongside a video:

  • Step-by-step instructions break down the drill into manageable parts
  • Look for form cues — specific things to focus on during the drill
  • Coaching notes may explain why this drill targets your specific improvement area

Practicing Your Drills

To get the most from your assigned drills:

  1. Review the drill before your practice session so you know what to focus on
  2. Start slow — focus on correct form before adding speed or distance
  3. Film yourself doing the drill and compare to the demonstration video
  4. Submit a video of your drill practice for your coach to review

Important: Drills are assigned based on your specific form issues. Focus on the drills your coach assigned before moving on to other exercises — targeted practice produces faster improvement.

Submitting Drill Practice Videos

Your coach assigned drills to address specific form elements. One of the best ways to accelerate improvement is to submit videos of your drill practice:

  1. Film yourself performing the assigned drill
  2. Go to your Subscriptions page and click Upload Video
  3. Title the video clearly (e.g., "Drill: Weight transfer - March 2024")
  4. In the notes, mention which drill you're practicing and what you're working on
  5. Submit for your coach to review

Your coach can then compare your drill execution to the target movement and provide targeted feedback on your progress.

Common Questions

My coach hasn't assigned any drills yet. Some coaches assign drills based on what they see in your video submissions. Keep submitting videos and your coach may assign targeted drills as they identify your key improvement areas.

Can I do other drills not assigned by my coach? Absolutely. Your assigned drills target your specific form needs, but you're welcome to practice any drills. You can even ask your coach via messaging to recommend additional practice routines.

How often should I practice the drills? Ask your coach for guidance on frequency. In general, short, focused practice sessions (15-20 minutes) with drills are more effective than longer, unfocused sessions.

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