ON TRACK PERFORMANCE & NUTRITION
Follow us on Instagram: @speedcoachjo
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Follow us on Instagram: @speedcoachjo 〰️
JoAnna Mills (Coach Jo)
CPT, Certified Sports Nutritionist
Nutrition and Health Coach
USATF Track & Field Coach
Strength and Conditioning Coach
Building Complete Athletes: Speed, Strength & Nutrition
My goal and passion is to develop athletes who are fast, strong, and fueled for success. Through our Speed & Agility, Strength & Conditioning, and Nutrition Consult & Planning programs, we take a holistic approach that goes beyond drills and workouts. Athletes learn how to move with power and precision, build the strength to stay durable, and fuel their bodies with simple, student-friendly nutrition strategies. Whether in small groups or larger team settings, every session is designed to help athletes perform at their highest level—on the field, on the track, and in life.
Our Programs
SPEED & AGILITY
This session begins with a dynamic warm-up, consisting of mobility, mechanics and drills. Next, the athlete is guided through several agility drills, with a focus on acceleration, deceleration, multi-directional speed and body control. Lastly, the athlete will complete a speed endurance or speed workout. Each session concludes with a cool-down. Depending on the age , skill level, and group size, sessions are 50-75 minutes during the academic year. Throughout the summer, sessions may be longer. Small Group Sessions consist of 2-5 athletes.
Large group sessions are 6-20 athletes, with a duration of 75 minutes.
STRENGTH & CONDITIONING
Each session begins with a dynamic warm-up designed to improve mobility, activation, and movement quality. Athletes are then guided through foundational strength training, emphasizing proper technique, progressive overload, and balanced development of both upper and lower body. Sessions incorporate power-based movements, core stability work, and conditioning drills that build endurance, resilience, and overall athletic performance. Depending on the age, skill level, and group size, sessions last 50–75 minutes.
How it differs from Speed & Agility:
While Speed & Agility sessions emphasize acceleration, deceleration, and quickness, Strength & Conditioning builds the foundation that allows athletes to stay strong, durable, and explosive in their sport. Together, the two programs complement one another — one develops fast reactions and body control, the other builds the power and resilience needed to sustain peak performance.
NUTRITION CONSULT & PLANNING
Each consultation begins with an assessment of the athlete’s current eating habits, daily energy needs, and performance goals. From there, we identify nutrition gaps and provide evidence-based recommendations for fueling, hydration, and supplementation when appropriate. Athletes receive a customized, student-friendly meal plan designed to support recovery, endurance, strength, and overall performance both in training and competition.
Sessions are tailored to the athlete’s age, sport, and schedule, ensuring the plan is realistic, sustainable, and aligned with academic and athletic demands. Ongoing support and adjustments are available as the athlete progresses through the season.
Team training sessions at YOUR location are available at a special rate. Reach out to Coach Jo at otpcoaching@gmail.com for scheduling.
Team Training can include:
ACL Basics: How to decelerate, accelerate, and land properly to avoid contact ACL injuries. Foundational mini-band work that ALL athletes should incorporate into their routine.
Speed & Agility Team Training: Team speed and agility training consists of basic sprint mechanics, acceleration and lateral movements. Five sessions are recommended for visible progress.
Mobility/ Recovery: 30-60 minute classes to increase flexibility, promote blood flow, and decrease soreness.