This is the first session of our exclusive Speed Academy.

Our coach Mike Antoniades will have you sprinting as quick as Michael Owen or Jason Robinson in no time!

Mike has devised a simple programme which will feature on the Academy over the next few months.

Mike is a speed demon

By the end of it you should notice a significant increase in your speed.

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

So follow Mike's training schedule and you could be turning defences inside out like Owen every week.

Good luck!

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Seven steps

Warm up

Agility drill

Footwork drill

Sprint starts

Warm down

Session one

Session two

Session three

Session four

Session five

Session six

Session seven

Session eight

Speed coaching is not only for elite athletes. It can be introduced to children as young as 5 years old to improve lightness of feet, grace of motion, flexibility, agility and speed Mike Antoniades Speed coach

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