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Speed Academy session eight
Join our speed academy

This is last session 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.




Agility sprints

  • Eight cones
  • Three different colour cones/markers

    What do I do?

    Place the eight cones in a row at 2m intervals with the other three markers 10m away from the end cone.

    Weave in between the cones using small steps then sprint to one of the three markers.

    Complete 21 runs, resting for 60 seconds between sets.

    Remember to stretch your hamstrings, quads and calf muscles while resting.


    This footwork drill will help you to speed up your footwork and speed in a match situation.


    Frappier square

    To do the drill correctly, you need to make a Frappier four square plyometric pattern.

    It is made up of two lines of 48 inches forming four squares of 24 inches in each direction.

    How do I do the drill?

    Begin at box number one and with both feet together jump from box to box as fast as possible.

    Try to keep your centre of gravity in the middle of the area and only move their lower part of the body.

  • Box 1-2 for 20 seconds (s)
  • Box 1-2-3 for 20s
  • Box 1-3-2 for 20s
  • Box 1-2-3-4 for 20s

    Now move onto single legs and jump between the numbered areas in a hopping motion.

  • Box 1-2 for 10s (left and right feet)
  • Box 1-2 for 10s (left and right feet)
  • Box 1-2 for 10s (left and right feet)
  • Box 1-2 for 10s (left and right feet)

    4. 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

    5. 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.

    6. 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 six
    29 Sep 05 |  Health & Fitness
    Speed Academy session seven
    29 Sep 05 |  Health & Fitness


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