UrAvgCoach Podcast

Episode 1: Feed The Cats w/ Tony HollerWelcome to UrAvgCoach, the podcast that dives deeper than the stop watches & X’s and O’s. Hosted by sprint coach Anthony Woods, this show brings you real conversations with coaches from all levels and all sports. We’re here to learn what drives them, not just as coaches, but as people. What motivates them, what challenges they’ve overcome, and what makes them more than just your average coach.Tune in for more episodes featuring raw, insightful, and inspiring stories that go beyond the game or meet. First guest: the legendary Tony Holler, founder of

UrAvgCoach Podcast is a sports podcast hosted by Anthony Woods, with 9 episodes on record and a Required Pod Score of 80.

Anthony Woods hosts UrAvgCoach Podcast, a sports show with 9 episodes published.

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  Episode #11

  “From Athlete to Coach.” - 400m, Leadership & Indiana Track | Valerie Brown • 012

  Oct 2, 202653 min

  Indiana University Associate Head Coach Valerie Brown joins the UrAvgCoach Podcast to share her journey from late-starting track athlete to NCAA All-American, professional sprinter, college head coach and Power Four associate head coach. Coach Brown and Anthony Woods discuss her transition from the 800m to the 400m, running 51 seconds, strength training, becoming a collegiate coach, leading Austin Peay to an OVC championship, joining Indiana Track & Field, coaching men and women, developing the whole athlete, trusting the process and why coaches must continue adapting. Brown also opens up about faith, representation for women in coaching, leadership, athlete development and the lessons she has learned throughout her career. ️ UrAvgCoach Podcast • Episode 012 #TrackAndField #IndianaTrackAndField #ValerieBrown #Coaching #400m

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  Episode #11

  “A Ticking Time Bomb.” - ACL, Achilles & Youth Sports Injuries | Dr. Nirav Pandya • 011

  Sep 18, 202640 min

  Why are ACL tears, Achilles ruptures, and serious sports injuries appearing in younger athletes? Anthony Woods sits down with UCSF pediatric orthopedic surgeon and sports medicine specialist Dr. Nirav Pandya for a wide ranging conversation about sports injuries, surgery, recovery, youth athletics, and athlete health. Dr. Pandya explains why ACL surgery is different for growing athletes, how surgeons choose ACL grafts, why younger athletes typically use their own tissue instead of cadaver tissue, and why female athletes experience ACL injuries at higher rates. They also discuss Jimmy Butler’s ACL injury, Achilles ruptures in younger professional athletes, Moses Moody’s patellar tendon injury, the demands modern sports place on the body, and why early sports specialization may contribute to injury risk. Dr. Pandya also shares his personal journey from Chicago track athlete to medical school, orthopedic surgery residency, and pediatric sports medicine. For coaches, athletes, parents, and sports fans, this episode provides an easy to understand look at what is actually happening inside the body when athletes get hurt and what can help athletes stay healthy. Dr. Pandya’s biggest advice for young athletes is simple: play multiple sports when possible, sleep, eat well, build strength, and tell someone when something hurts. ​Follow Dr. Nirav Pandya on X: @DrNiravPandya ​ https://x.com/DrNiravPandya ​Subscribe to Dr. Nirav Pandya’s Podcast ​ https://peds-ortho.simplecast.com/ ​Follow UrAvgCoach on X: @UrAvgCoach ​Podcast X: @UrAvgCoachPod ​ https://x.com/UrAvgCoachPod ​YouTube: UrAvgCoach Podcast

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  Episode #10

  “Consistency Compounds.” - Coaching Cooper Lutkenhaus & 800m Training | Chris Capeau • 010

  Sep 4, 20261h 28m

  What does it really take to develop an elite 800m runner? In Episode 010 of the UrAvgCoach Podcast, Anthony Woods sits down with Coach Chris Capeau to talk about coaching Cooper Lutkenhaus, building successful middle distance athletes, and why consistency compounds over time. Coach Capeau breaks down his approach to 800m training, including the balance between speed and endurance, individualized mileage, threshold work, strength development, and understanding what each athlete actually needs instead of blindly following a training system. We also dive into Capeau’s own journey as an athlete and coach, the experiences that shaped his philosophy, and the importance of communication, athlete feedback, and long term development. Whether you coach the 400, 800, distance events, or simply want to become better at developing athletes, there are plenty of lessons in this conversation. Topics include: • Coaching Cooper Lutkenhaus • 800m training and race development • Speed development for middle distance runners • Threshold training and mileage • Individualizing training • Strength and specificity • Athlete feedback and communication • Coach Capeau’s journey through the sport • Why consistency compounds Follow Cooper Lutkenhaus on Instagram: @cooper.lutkenhaus ️ UrAvgCoach Podcast • Episode 010

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  Episode #3

  S2 Episode 3: Chris Parno (Minnesota State) | UrAvgCoach Podcast

  Dec 5, 202531 minS92

  Anthony Woods sits down with Chris Parno, Associate Head Coach at Minnesota State University, Mankato, to talk about his path from student teaching in Belize to becoming one of the top sprint and hurdle coaches in Division II. Chris breaks down: • Going from GA to full-time coach at 24 • Trackflation and how fast athletes need to be now • How he blends old-school coaching with new-school tech • Using Brower, Freelap, and timing apps the right way • Teaching the 400H rhythm and developing both legs • Recruiting, relationships, and building a national-level program Perfect for high school and college coaches who want real insight into elite development.

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  Episode #2

  S2 Episode 2: Cameron Dietz (University of Cincinnati)

  Nov 28, 202535 minS2

  Cameron Dietz is the Assistant Director of Sports Performance at UC and brings experience from Delaware, Northern Colorado, North Texas, Utah Valley, and more. In this episode, he and host Anthony Woods dive deep into athlete development from both the weight room and the field. Topics include: • What truly correlates with throwing velocity and exit velo • Force plates, impulse, speed, and jump testing • Why lower body power matters more than you think • The role of skill versus physical capacity • Trap bar deadlifts, unilateral work, and staying healthy • How he uses VBT and PERCH to monitor intent • Building autonomous teams and athlete leadership • Cameron’s journey, mentors, and approach to continuing education A valuable episode for strength coaches, track coaches, baseball coaches, and anyone trying to understand what actually drives performance at the D1 level.

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