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Speed Academy session six
Join our speed academy

This is session number six of our exclusive Speed Academy.

Speed coach Mike Antoniades has an eight-step programme to improve your speed and agility.

Follow the steps below and you should see a difference in whatever sport you play.




Box sprints

You will need a box, bench or step about 30cm high. Under 12's should use a 20cm step

How do I do the drill?

  • Step onto box at walking pace, leading with the left leg. Counting only the left leg step-ups, perform five sets of 30 repetitions
  • Complete five sets of 30 repetitions as before but at jogging pace
  • With one leg on the box, alternate left and right legs in a jumping motion - perform five sets of 30 repetitions
  • Jump on and off the step with both legs, completing five sets of 10 repetitions

    You should rest for 2-3 minutes in between sets and stretch the calf, quads and hamstrings.


  • Keep light on your feet when landing and jumping
  • Stay on the balls of the feet rather than on your heels
  • Don't lean too far forward.

    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

    4. SIT-UPS

    Strong abdominals give you good core strength, which is essential for all sports.


    How do I do a sit up correctly?

    Start off by lying on your back with your knees bent, making sure your feet are flat on the floor.

    Bring your feet in towards your bottom and lock your hands behind your head.

    Bring the shoulders and the upper body up towards your knees.

    Come up to an angle of no more than 45 degrees - there's no need to go further than this.

    Make sure you are working the abdominal muscles and not the hips.


  • Try to keep your eyes on the ceiling even when you pull forward.
  • Keep your chin off your chest and keep your elbows out by your sides.

    5. WARM DOWN

    Speed Academy session one
    29 Sep 05 |  Health & Fitness
    Speed Academy session two
    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 seven
    29 Sep 05 |  Health & Fitness
    Speed Academy session eight
    29 Sep 05 |  Health & Fitness


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