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Speed Academy session two
Session two of our speed academy

This is the second session of our exclusive Speed Academy.

Research has shown that this eight-step programme will improve your speed and agility.

Just follow Mike Antoniades' training steps below and you could be turning defenders inside out like Thierry Henry does every week.



This agility drill helps to improve your nimbleness on the pitch.

Speed hurdles
You can use sticks or hurdles instead of speed hurdles


Use sticks or cones lined up in straight line (10 lines) about 20 inches apart like in the picture above.

What do I do?

  • Start by weaving inside and outside the lines either with or without the ball and sprinting to the final cone.
  • Jog back to the start.

    Now try the drill

  • Shuffling sideways through lines. Then run forward with 50% sprint to cone (x4)
  • Shuffling sideways through lines, Running backwards with 50% sprint (x4)
  • Shuffling backwards through lines, turn and run forward with 80% sprint (x4)
  • Shuffling backwards through lines, and run backwards with 80% sprint (x4)

    Remember to stop and stretch the hamstrings and calf muscles after every four runs.

    Seven step to success
    Warm-up, Stretching & Cool-down
    Strength and Power training
    Ballistics and Explosiveness
    Sports loading and resistance training
    Conditioning and speed endurance
    Overspeed training

  • Single legs running
  • Double legs (feet together)
  • Sideways double legs (facing right)
  • Sideways double legs (facing left)
  • Single legs and sprint 10m at end
  • Sideways left and sprint 10m
  • Sideways right and sprint 10m

    3. PRESS-UPS

    Make sure you use the correct press-up technique

    This drill will help to build up your upper body strength.

    How do I do a press-up correctly?

    Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward.

    Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees.

    Try to avoid sticking your bum in the air and make sure your rhythm is smooth.

    How many should I do?

  • Under 13s 4 sets of 10 push ups
  • Over 18s 5 sets of 15 push ups


    Multi-directional sprints
    Set the cones up in a rectangular shape


  • Cones
  • Tape measure

    Layout cones in a rectangular shape, as shown here. The cones or markers are placed 5m apart.

    How do I do it?

    You should start in the start position of the graphic.

    Runs as directed in the instructions towards all cones, returning to the start position every time.

    You should rest for 2-3 minutes in between sets and stretch.

  • Under 13s run for 15 seconds
  • Over 13s run for 30 seconds

    What do I do?

  • Forward running to each cone (x5) (with 15-30 seconds rest)
  • Forward running , backward return (x5) 15-30 seconds


  • Plant the foot and turn to the start
  • Work fast
  • Rest and stretch after every set

    5. WARM DOWN

    Speed Academy session one
    29 Sep 05 |  Health & Fitness
    Speed Academy session three
    29 Sep 05 |  Health & Fitness
    Speed Academy session four
    29 Sep 05 |  Health & Fitness
    Speed Academy session five
    06 Mar 06 |  Health & Fitness
    Speed Academy session six
    29 Sep 05 |  Health & Fitness
    Speed Academy session seven
    29 Sep 05 |  Health & Fitness
    Speed Academy session eight
    29 Sep 05 |  Health & Fitness


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