Interview with Kelley Watson

November 10, 2017

Sprint coach interview tips

Today I'd like to introduce a good friend and fellow soccer player, Kelley Watson. She's also an Assistant Coach, Sprints and Hurdles for the San Jose State Track Team. Kelley and I recently played soccer after about a year of not having played together and she shocked me with her speed. She's always been fast, but this game, she looked a different person.

I asked her to share some details about recent changes in her lifestyle that lead to this tremendous improvement in speed. Here's what she had to say.

FV: What brought about this change?

KW: As a coach I ask for the best from my athletes. That means training for 20+ hours per week and maintaining good nutritional habits. My "ah-ha" moment came after a team meeting when for lunch I ordered a less than healthy option. This was just after coaching my athletes on making healthy food choices. This made me reconsider how I was managing my own eating habits and I realized that something needed to change.

FV: You've always been fast but what changed in the last 6 months?

KW: I lost about 40 lbs. I haven't significantly increased my training volume, instead I joined my mom and sister who decided to enroll in Weight Watchers. Small changes in my food choices enabled me to lose about a pound per week.

FV: What was your main goal?

KW: I tore my meniscus in February of 2016 and ever since I've been more tentative about playing soccer. I wanted to alleviate as much pressure as possible on my knees, so I figured losing some weight would help. But my main goal is really to feel good and be able to play soccer til I'm 50 years old.

FV: Did you have any surprises along the way?

KW: The beauty of Weight Watchers is that you get to make your own food choices. You can have cake at a birthday party, or eat at a restaurant. The toughest part about managing your food choices is when you want to celebrate. Sometimes it's tough to know when the celebration ends. One question I ask myself when I'm thinking about food is, "Am I hungry enough to eat an apple?" Usually, if the answer is "no," I'm looking to satisfy some craving. If the answer is "yes," then most likely I'm actually hungry.

FV: Before we go, are there any exercises that you included to help with your knees?

KW: I learned that my quad strength would help keep my joints stable and aid in the maintenance of my healed meniscus. So I am consistently doing squats (maximum four sets of four, twice per week). I am also doing accelerations. I started 6 times by 30 meters and worked up to 10 times by 100 meters (once per week).

FV: Thanks for your time Kelley.

I hope you enjoyed hearing from Kelley. Here are some of my favorite tips she's shared:

If you've recently had a meniscus tear or other injury make sure you check with a doctor before starting any exercise.

In good health,


Get In Touch

Thank you for your interest. I am excited for the opportunity to work together. The best way to reach me is through Twitter.


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