Project Description
Strength and Conditioning Programs for Teams and Individual Athletes
Welcome,
Quick Link: Go directly to registration.
About the S&C Team: Coaching Team leader: Emily Dingley (BSc, ASCC)
Emily Dingley is an accredited Strength and Conditioning Coach who specialises in working with university athletes and taekwondo athletes. Her journey in the world of sports began in Taekwondo, where she competed for over 10 years as a teenager and young adult. Emily also played soccer at an elite student level in the USA for three years on a scholarship at NCAA Division 1.
Fuelling her passion for sport and athlete support, Emily pursued a degree in Sports and Exercise Science and graduated from the University of Leeds with a First-Class BSc (Hons) and became the Global Winner in the Global Undergraduate Awards in 2020 for her final year research project. Taking her expertise to the next level, Emily became accredited as a Strength and Conditioning coach with the UK Strength and Conditioning Association (UKSCA) in 2022.
Emily has gone on to lead the Strength and Conditioning support for GB Taekwondo Development Squad, where five of the athletes she supported in 2023 being selected for the prestigious World Class Performance Programme. In addition to her work with GB Taekwondo Development Squad, Emily also serves as a Strength and Conditioning Coach at the University of Leeds. Here, she works with athletes from multiple sports and teams, including the British Rowing Performance Development Academy, Leeds Triathlon Centre, Talented Athlete Scheme, Leeds Sports Scholarship and Renaissance Arts Performing Arts College.
Beyond her coaching endeavours, Emily co-founded Sport Science Insider, providing free user-friendly, evidence-based, actionable sports science content to athletes, coaches, and students. Through this initiative, she has empowered over 500,000 individuals to optimize their performance, training and knowledge based on the latest scientific research.
With a strong foundation in real-world experience and academic knowledge, as well as her passion and dedication to supporting athletes, Emily is the ideal choice for athletes seeking to elevate their performance to new heights.
Benefits of Strength and Conditioning Services
As an athlete, I always strived to be better. I thought if I trained more and tried harder, then I would improve. However, I’ve now learned that training is about structure and using a scientific and evidence-based approach that works towards specific tactical, technical and physical outcomes that underpins taekwondo. Specific benefits include:
- Scientific evidence-based and structured training programme that complements your taekwondo training and takes out the guesswork.
- Work towards a clear outcome that will support your taekwondo development – each programme will have a video explanation of how to perform the programme and how it will support your taekwondo.
- Improve your general athleticism by increasing your ability to move well through a variety of fundamental movement patterns – each exercise will have a video to guide your technique (receive feedback on technique depending on the package).
- Increase your global and reactive strength, which will increase your ability to produce force, conserve energy and be powerful.
- Minimise the risk of injury by increasing the robustness of key areas, including ankles, calves, hamstrings, and hips.
- Develop your energy systems, which will help you to recover faster and repeat high-intensity efforts.
- Track your progress by logging your sets, reps and load.
- Individualised approach that is based on your needs, including your goals, training schedule, training history, injury history, lifestyle, and equipment.
S&C Services Summary
| INTRO
Club training program review & consultation for only £55* (Non-Student Teams = £68.75) |
BASIC
£113/month* plus £5 /athlete /month for BSTF member student athletes Non-Student Teams = £141/month plus £6 /athlete /month |
STANDARD
£188/month* plus £5 /athlete /month for BSTF member student athletes Non-Student Teams = £234/month plus £6 /athlete /month |
PREMIUM
From £325/month* plus £5 /athlete /month for BSTF member student athletes Non-Student Teams = Starting at £399/month plus £6 /athlete /month |
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Online Consultation |
Included | Included | Included | Included |
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Team programme and monthly support |
– | Included | Included |
Included |
| Team programme and weekly support | – | – | Included |
Included |
| Team programme with individualisation & enhanced coaching | – | – | – |
Included |
S&C Services Information Tables
(i) Intro/ analysis > (ii) Basic S&C program > (iii) Standard S&C program > (iv) Premium S&C program
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INTRO: TAEKWONDO MARCO PROGRAMME REVIEW & FEEDBACK |
Fees |
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Students Teams = £55 Non-Student Teams = £68.75 |
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BASIC: TEAM PROGRAMME & MONTHLY SUPPORT |
Fees |
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A monthly rolling service for taekwondo teams looking for a bespoke 4-week strength and conditioning programme and monthly support for your team’s taekwondo development that is specific to your team. It will include: Info Gathering Initial 45-minute online consultation with captains, coaches and/or assistant coaches to discuss your team’s goals, training history, injury history, training schedule and competitions. Create, Write and Review Team Programme The consultation will be used to create an evidence-based bespoke 4-week strength and conditioning programme designed to support your team’s taekwondo development based on your needs. You will receive a full explanation of the programme by video, with clear instructions on how to approach, read and complete your programme. The programme will be delivered through a coaching app (TrainHeroic) and will come with video demonstrations to guide the correct technique. You will then have a couple of days to ask any questions about the programme and/or let me know if you need any small adjustments. Perform You will then go solo and complete your 4-week strength and conditioning programme. Each athlete will be asked to document their progress (video technique, sets, reps, load, notes) through the coaching app. Monthly Rolling Support and Review Following the completion of the team’s 4-week programme, team captains, coaches and/or assistant coaches will be asked to complete a questionnaire to review how your team’s training went. For the monthly rolling support (for those renewing), we will have a 45-minute consultation to discuss your answers and review the past 4-weeks, which will be used to create and write the next 4-week strength and conditioning programme, where we will repeat the process above. |
Students Teams = £113/month plus £5 per athlete on the team Non-Student Teams = £141/month plus £6 per athlete on the team |
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STANDARD: TEAM PROGRAMME & WEEKLY SUPPORT |
Fees |
|
A monthly rolling service for taekwondo teams looking for a bespoke 4-week strength and conditioning programme and weekly support for your team’s taekwondo development that is specific to your team. It will include: Info Gathering Initial 45-minute online consultation with team captains, coaches and/or assistant coaches to discuss your team’s goals, training history, injury history, training schedule and competitions. Create, Write and Review Team Programme The consultation will be used to create an evidence-based bespoke 4-week strength and conditioning programme designed to support your team’s taekwondo development based on your needs. You will receive a full explanation of the programme by video, with clear instructions on how to approach, read and complete your programme. The programme will be delivered through a coaching app (TrainHeroic) and will come with video demonstrations to guide the correct technique. You will then have a couple of days to ask any questions about the programme and/or let me know if you need any small adjustments. Perform & Weekly Support You will then complete your 4-week strength and conditioning programme. During this time, we will communicate on a weekly basis (up to 20 minutes), either using messages/voice notes on TrainHeroic, or on a video call to discuss how the team’s training is going, make small adjustments and/or answer any questions the team may have. Each athlete will be asked to document their progress (videos, sets, reps, load, notes) through the coaching app. Monthly Rolling Support and Review Following the completion of the team’s 4-week programme, team captains, coaches and/or assistant coaches will be asked to complete a questionnaire to review how your team’s training went. For the monthly rolling support (for those renewing), we will have a 45-minute consultation to discuss your answers and review the past 4-weeks, which will be used to create and write the next 4-week strength and conditioning programme, where we will repeat the process above. |
Students Teams = £188/month plus £5 per athlete on the team Non-Student Teams = £234/month plus £6 per athlete on the team |
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PREMIUM: TEAM PROGRAMME WITH INDIVIDUALISATION & ENHANCED COACHING & WEEKLY SUPPORT |
Fees |
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A monthly rolling service for taekwondo teams looking for multiple bespoke 4-week strength and conditioning programmes. This service is entirely flexible and designed to cater to your team’s unique needs, but could include one/a few of the following:
For more details and to discuss the specific service that suits your team’s requirements, please get in touch. |
Students Teams = Starting at £325/month plus £5 per athlete on the team Non-Student Teams = Starting at £399/month plus £6 per athlete on the team |