Choose the goal. Personalize the route.
Every plan begins with an assessment, but the work can take several forms. Choose the path that most closely resembles what you are working toward. Dakota will refine the details with you.
One-on-One Strength & Movement Coaching
Individual coaching built around your goals, training history, current ability, schedule, and the activities you care about. Sessions may combine strength, conditioning, mobility, coordination, technique, and athletic skill.
Best suited for:
- Building general strength and capacity
- Returning to regular training
- Improving movement confidence
- Developing mobility without abandoning strength
- Training consistently around a demanding life
Return-to-Activity Coaching
Progressive strength and movement coaching for people rebuilding confidence and capacity after rehabilitation, recurring setbacks, or a prolonged interruption in training.
The objective is to move from simply being cleared for activity toward being physically prepared for the activity.
Coaching begins only when exercise is appropriate. Dakota does not diagnose injuries or replace a physician, physical therapist, or other licensed healthcare professional. Medical clearance may be requested when appropriate.
Athletic Performance
Assessment-led development of strength, speed, power, coordination, conditioning, and other physical qualities connected to the athlete's sport.
Test what matters. Train what can improve. Retest to confirm progress.
Assisted Mobility & PNF Stretching
Coach-guided sessions combining active mobility, assisted stretching, PNF contract-relax methods, end-range control, and practical strategies for improving usable range of motion.
Sessions can stand alone or support an existing strength and performance plan. The objective is not simply to become more flexible. It is to develop movement options the client can use and control.
Youth Athletic Development
Small-group athletic development for young athletes, teammates, and parent-organized groups. Sessions build foundational strength, speed, landing ability, coordination, confidence, and sport-relevant movement skills.
Two-Hour Discovery & Assessment
A focused first appointment used to understand the person before building the plan.
$250
Up to two hours
- Goals and priorities
- Coaching expectations
- Health, injury, and training history
- Work, lifestyle, schedule, and recovery context
- Current activity and sport demands
- Relevant movement observations
- Appropriate strength, balance, mobility, coordination, gait, or performance measures
- Discussion of current sensitivities or doubts about training
- Exercise or movement sampling when useful
- Initial coaching priorities
- Recommended service tier
- Brief written Coaching Map after the appointment
Not every client requires every possible test. The session may conclude before two hours if the necessary information has been collected. The assessment does not provide medical diagnosis. The assessment fee is separate from monthly coaching and is not automatically credited toward the first month.
Choose a starting structure. We will build the details around you.
These retainers provide a clear starting point. Dakota confirms the final recommendation after the Discovery & Assessment based on goals, coaching frequency, independent training needs, schedule, and the level of support required.
Best for someone who wants one coached session most weeks and a clear plan for independent training.
- 4 full 60-minute coaching sessions per monthly billing cycle
- Individualized programming for up to 2 independent training days per week
- Program adjustments as needed
- Up to 2 form-review requests per month
- 1 monthly progress review
- Reasonable business-day messaging for brief coaching questions
A strong fit for clients who can train independently but benefit from regular instruction, accountability, and plan refinement.
Begin with an AssessmentBest for someone who benefits from more direct coaching, is learning complex movements, or wants two coached exposures most weeks.
- 8 full 60-minute coaching sessions per monthly billing cycle
- Individualized programming for approximately 1 independent training day per week
- Ongoing program adjustments
- Up to 4 form-review requests per month
- Brief weekly readiness or progress check-in
- Reasonable business-day messaging
- Monthly progress review
Enough contact to build momentum while maintaining an independent part of the training week.
Begin with an AssessmentBest for someone whose sport, schedule, return-to-activity process, or performance goals benefit from three directly coached sessions most weeks.
- 12 full 60-minute coaching sessions per monthly billing cycle
- Coordination of coached and independent training
- Ongoing readiness and recovery-based adjustments
- Up to 6 form-review requests per month
- Weekly progress communication
- Formal progress review every 8-12 weeks
- Priority scheduling where available
- General nutrition education and sustainable habit support within Dakota's qualifications
The highest-contact option for clients who want Dakota closely involved in the full training process.
Begin with an AssessmentEvery session is a full 60-minute coaching appointment. Typically one, two, or three sessions per week.
What a full 60-minute session includes
Each appointment may include a readiness check-in, movement preparation, strength or athletic training, technique instruction, education, program discussion, and a brief closing plan. The allocation of time changes according to what the client needs that day.
Appointments are scheduled for 60 minutes. Dakota may occasionally extend a session briefly when scheduling permits, but additional time is discretionary and is not included as a recurring plan benefit.
Standalone Services
Individual Coaching Session
One full 60-minute appointment. Focused movement, strength, technique, or athletic coaching. Available primarily to current clients, returning clients, or for defined short-term needs.
Standalone sessions do not include an ongoing independent program, regular remote support, or monthly progress management.
Assisted Mobility & PNF Session
One full 60-minute appointment including active mobility, assisted stretching, PNF contract-relax methods, end-range control, movement exploration, and individual strategies for independent practice.
Four full 60-minute appointments. Sessions used within the specified block period. No complete strength program or ongoing remote coaching unless separately arranged.
Custom Coaching
Some goals do not fit neatly into a tier.
Hybrid coaching, remote programming, short performance blocks, group instruction, youth programs, and other defined projects can be structured after an initial conversation.
Youth athletic development built around the sport.
Dakota works with small groups of young athletes, teammates, and parent-organized groups. Programming begins with age-appropriate observation and testing, then develops physical qualities that support the demands of the athletes' sport.
Choose age-appropriate measures connected to the sport and developmental level.
Develop strength, speed, coordination, landing ability, confidence, and general athletic capacity.
Use small-group practice, progressive challenges, and useful feedback.
Review progress and refine the next block.
Starting at $30 per athlete per session. Four-athlete minimum.
Final pricing depends on group size, location, facility or field cost, session duration, travel, frequency, and program length.
- Parent or guardian involvement
- Age-appropriate progressions
- Clear behavioral and attendance expectations
- Emergency-contact information
- Appropriate facility and supervision arrangements
- Group-specific proposals
No guarantee of team selection, scholarships, injury prevention, or competitive outcomes.
Pricing & Policy Summary
The full Coaching Agreement governs all services. This is a plain-language summary. Read the complete Coaching Terms before starting.
Monthly Billing
Plans are billed monthly in advance and include 4, 8, or 12 in-person sessions during each monthly billing cycle. The listed session total controls the plan. Plans renew monthly until canceled according to the Coaching Agreement. No initiation fee.
Renewal & Cancellation
Clients may stop the next monthly renewal by providing written notice at least seven days before the next billing date. Canceling renewal does not ordinarily create a refund for the current billing cycle, except where required by law.
Appointment Cancellations
Sessions canceled with at least 24 hours' notice may be rescheduled during the current billing cycle, subject to availability. Late cancellations and no-shows generally count as completed sessions. One session may carry forward for up to 30 days when timely notice is given but no make-up time is available.
Coach Cancellations
A session canceled by Dakota will be rescheduled, carried forward, or credited appropriately. It will not be forfeited by the client.
Late Arrivals
Appointments begin and end at the scheduled times. A client arriving late receives the remainder of the reserved appointment. The session may be extended only at Dakota's discretion.
Messaging
Messaging is intended for brief coaching questions, scheduling, readiness updates, limited feedback, and clarification of the assigned plan. Messages are reviewed during business days and normally answered within one business day. Messaging is not emergency support, medical care, unlimited consultation, or an immediate-response service.
Form Review
One form-review request equals up to two short video clips showing the same movement or exercise, accompanied by one focused question or request for feedback. Unused reviews do not accumulate indefinitely.
Pauses
One planned pause of up to 30 days during each six-month period when requested with at least seven days' notice. Recurring appointment times may not remain available. Medical, disability, military, or other legally protected circumstances are handled according to the agreement and applicable law.
Facility & Travel Costs
Published coaching prices do not include a separate gym membership, guest pass, facility charge, field rental, admission fee, or travel charge unless the client's proposal expressly says otherwise.
Refunds & Statutory Rights
All cancellation and refund rights required by law are preserved. The full Coaching Agreement governs. Have a North Carolina attorney review the agreement before accepting recurring payments.
Ready to begin?
Start with a brief intake. Dakota will review your context and recommend the next step.