2 employees
11 years in business

About this pro

Pull Up One Sports

My name is Coach Gil Wrice and I have coached football and basketball for well over 20 years.

I am the CEO and founder of Pull Up One Sports INC. And the SNIPERS Basketball club. 

I enjoy working with Athletes of all ages and all skill levels helping them find there passion and live out their dreams. I especially enjoy the challenge of coaching/teaching skill sets and the mental aspects of the game. I feel that I have made the biggest difference in my players lives when i am able to sit down and talk about priorities, passions and the ability to set a road map for success in their game and in there lives. Caring about the whole person is how I approach coaching. 

I have coached Pop Warner, Middle school, High school, Jr. College and Semi players. My specialties include Quarter backs, Running backs, Defensive Back's and Line Backers, I have also work with all five positions in basketball. 

The reason for this letter is my desire to improve how my players experience their sessions with me so I am asking for equipment donations. It does not have to be new as long as it can be used. 

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Charlotte, NC 28273
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What is your typical process for working with a new student?

Dynamic Stretches

  1. 300 yard jog
  2. High knees speed drill, good form
  3. Butt kicks
  4. A Skip rapped fire 2x20
  5. B Skip kick leg out 
  6. C Skip Skip, side lift and kick out
  7. Scissor run
  8. Karaoke, hip flexor important 
  9. Sprint lunges form slow 2x20
  10. End with Jog. 

A. Seated form running. Arms and legs. 

B. Resistance band, hold for 5 seconds (lye on your back running motion) 

C. 5-10-5



QB Quru

Steve Clarkson

George Whitfield 

WR DRILL- start 


2. Exp. shuffle explores 

Catching drills

3. Diamond hand position

Vision side tuck

A. Back to ball

B. Side catch drive hands 

C. Straight on catch

D. Over shoulder both sides 

Side line catch. 

E. One hand catch

Cone drills

A. Training days 

Squats 3 x 10 w/ 315 lbs 

Frt Squats 3 x 5 w/ 225 lbs 

Lunges 3 x 20 w/ 135 lbs 

RDL 10-8-6 w/ 275-315-335 lbs 

SLDL 3 x 10 w/ 135 lbs 

Calf Raises 3 x 25

Leg extensions 3 x 15

Leg curls 3 x 12

Sd Calf Raises 3 x 25

Leg press 3 x 30 (close-mid-wide) stance

What education and/or training do you have that relates to your work?

Certified coach trainer Coachup sports

National association youth sports. 

Lessons offered