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My TEC portfolio
Log in with the email address you bought your course with, and your portfolio opens here.
BirdBox Learn
My TEC portfolio
Your course tasks, saved to your account, grouped by course and unit. Come back to them any time, update them as you grow, and download a copy whenever you like.
Course tools
My starting point — endurance training
Before you begin The Endurance Course: what you understand about endurance training today.
Open →Me and the TEC methodology
The Endurance Course, Methodology: the laws, rules and hierarchy held up against your own training or coaching.
Open →My engine
The Endurance Course, Physiology 1: which parts of the engine your training develops most, and which it leaves behind.
Open →Holding it
The Endurance Course, Physiology 2: where your pace fades, which intensity domain your training sits in, and how you could train durability.
Open →Spending and recharging
The Endurance Course, Physiology 3: where you spend your work above the line, how you recover between efforts, and how you pace.
Open →← My TEC portfolio · The Coaches Course · Methodology
Self-perception spider diagram
A simple way to see where your view of your coaching matches how others experience it — and where it does not.
My qualities and ratings
| Quality | Me | Colleague | Athletes |
|---|
Biggest differences
- Add your qualities and ratings to see where the views differ.
My reflections
← My TEC portfolio · The Coaches Course · Methodology
Concern for the athlete or the task?
Find out whether your everyday coaching leans towards your athletes or towards getting the task done — and whether that matches what you think.
Step 1 — Where do you think you sit?
Before the quiz: on a scale of 1 to 10, how athlete- or task-centred are you? 1 = highly athlete-focused, 10 = highly task-focused.
Step 2 — The quiz
Answer for your average coaching week — what you really do, not what you think you should do.
My result
Answers that pulled you towards the task
My reflections
← My TEC portfolio · The Coaches Course · Knowing Yourself
My reactions in coaching
Reactions are fast and often automatic. Behaviours are chosen. This task helps you see which is which in your coaching.
What I want to change
My reflections
← My TEC portfolio · The Coaches Course · Knowing Yourself
Personality test — the four colours
For each line, pick the one word or phrase that best describes you. Go with your first instinct — there are no right or wrong answers. It takes about 5 minutes.
My colours
Most people are a mix. Your main colour shows how you tend to think and act — especially under pressure — not everything you are.
About my main colour
Coaching the four colours
Every class has all four. The colours that are lowest for you are the athletes you will find hardest to read — plan for them.
My reflections
← My TEC portfolio · The Coaches Course · Communication
Video review — non-verbal communication
You cannot expect instant changes. This task builds new habits over 2–4 weeks — film, review, practise one thing, then film again.
Video 1 — my starting point
My action plan
Video 2 — after 2–4 weeks
Once you have practised your action plan for 2–4 weeks, film your coaching again and review it here.
Before and after
| Area | Video 1 | Video 2 |
|---|
My reflections
← My TEC portfolio · The Coaches Course · Communication
Listening skills test
A 14-point personal perception listening skills test (Weinberg & Gould, 2019). For each statement, choose how often it is true of you. Be honest — nobody else sees your answers.
My result
Listening habits to work on
My reflections
← My TEC portfolio · The Coaches Course · Motivation
What makes athletes anxious?
Spend 10 minutes answering two questions. Think about yourself and about the athletes you coach.
What my answers show
My reflections
← My TEC portfolio · The Coaches Course · Leadership
Four-way coaching model reflective report
Think about some of your recent coaching sessions. Using the four-way coaching model — Hersey and Blanchard's (1977) four leadership styles — reflect on the style you used, the situation you were in, and whether it was the right fit.
The four styles
Top row: high relationship (supportive). Bottom row: low relationship. The numbers show how often you used each style in the situations below.
Coaching and being coached
For each style, can you think of a time you coached this way — and a time you were coached this way? How did it feel to be on the receiving end?
My reflections
← My TEC portfolio · The Coaches Course · Multidimensional Model of Sport Leadership
The athletes I coach
Spend 10–15 minutes reflecting on the different people you coach regularly. Give each type a character name, note the traits you have seen, and what makes them different. Aim for 5–10 characters of your own.
What makes my athletes different
How often each factor came up across your characters.
My reflections
← My TEC portfolio · The Coaches Course · Multidimensional Model of Sport Leadership
My facility values
Spend 10–15 minutes outlining 5–10 key values for your facility, and therefore your coaching practice. If you already have written values, review each one with what you have learned so far.
My values at a glance
My reflections
← My TEC portfolio · The Coaches Course · Multidimensional Model of Sport Leadership
Who I am as a coach
Spend 5 minutes considering who you are as a coach and the values you hold. Write down the key points that would help you explain to someone else who you are, and what you are about when you coach.
My key points
In one sentence
← My TEC portfolio · The Coaches Course ·
← My TEC portfolio · The Coaches Course · Transformational Coaching
My bank of coaching metaphors
For each movement, write the intended task — what you want the athlete to do — and a metaphor that helps them feel it. Start with the movements below, then add your own and build a bank for your coaching career.
My reflections
← My TEC portfolio · The Coaches Course · Transformational Coaching
My coaching philosophy
We have structured building your coaching philosophy into 5 key steps. You may need to think back to topics we have already covered. We will make a start now but not rush to finish — the aim is a complete, personal and solid coaching philosophy by the end of this learning journey.
My coaching philosophy so far
← My TEC portfolio · The Coaches Course · Transformational Coaching
Coaching observation report
Record the room from 5 minutes before your session begins until 10 minutes in. Watch the 15-minute clip and complete this report, making a clear effort to spot humility and vulnerability.
For each area, rate each aspect from 1 (low) to 10 (high), then note in the comments what led you to that conclusion.
My scores
My reflections
← My TEC portfolio · The Coaches Course · Standards, Mastery & Maximum Motor Potential
My standards audit
The standard is the minimum acceptable quality — the lowest common denominator, the point at which anything lower becomes unacceptable. It is not the highest target, and it is not Rx. Use this task to reflect on your standards and the current ability of the members in your gym.
1. Where are your members?
Estimate the percentage of your members at each stage of learning, based on their movement quality — not how long they have trained.
2. My standards at each stage
Pick movements you coach often. For each, write the minimum acceptable quality you hold for a beginner, an intermediate and an advanced athlete. Remember: the standard is the execution of the movement, not just the movement Rx.
3. Why might members stay at beginner or intermediate level?
Be honest. Tick any that apply to your gym, and note what you see.
4. One standard I will raise
My reflections
← My TEC portfolio · The Coaches Course · Standards, Mastery & Maximum Motor Potential
Maximum motor potential calculator
Enter an athlete's best lifts. The calculator compares them with the suggested ratios (Roman, 1986 — give or take 2–3%) to show whether their technical mastery is holding back their strength, or whether their motor potential (strength) now needs to rise.
Leave a lift blank if the athlete has not tested it — the ratios that use it are skipped.
Ratios
What to work on
← My TEC portfolio · The Coaches Course · Understanding Biomechanics
Muscle explorer
Tap a muscle on the body map, or pick one from the list, to see its origin, its insertion, what it does, and why it matters when you coach. When you are ready, test yourself with the quiz.
← My TEC portfolio · The Coaches Course · Reflection & Observation
Reflective practice cycle
Your first deliberate reflection using the RP cycle. Be as thorough as you can — this is a skill you will keep developing through the course.
My reflection so far
← My TEC portfolio · The Coaches Course · Reflection & Observation
Significant event reflections
When something stands out in your coaching — positive or negative — and you feel it is worth investigating, reflect on it here using the six stages of the significant event framework (Rea & Oakley, 2009; Gibbs, 1988). Keeping a record shows who you were, who you are and who you want to become.
← My TEC portfolio · The Coaches Course · Dependence, Independence & Interdependence
Dependent, independent or interdependent?
Answer for how you really coach most of the time, not how you would like to. The quiz shows whether your coaching tends to create athletes who depend on you, athletes who are left to it alone, or an interdependent relationship: independent athletes who still work closely with you.
My result
What to work on
My reflections
← My TEC portfolio · The Endurance Course · Methodology
The training levers
The rules tell us the order; the levers are what we change to follow them. Pick an example week, or choose My own week and set the levers yourself, then see which rule speaks up.
The four levers
The vehicle is what the athlete is. The levers are how the coach drives it.
Training balance
Training stress against the recovery that supports it.
The rules
An illustration of how the levers and rules interact, not a training calculator. There is no validated formula that turns these four levers into a fitness or injury score, so the gauge shows direction, not numbers.
← My TEC portfolio · The Coaches Course · Self-Confidence, Psychological Skills Training & Growth Mindset
Imagery exercise
Sit or lie in a comfortable, relaxed position. Take some deep breaths and close your eyes. Press play and let the audio guide read the exercise to you — or ask someone to read it aloud.
1. The exercise
2. How vivid was it?
Rate each sense from 1 to 10.