This is the second session of our exclusive Speed Academy.

Our coach Mike Antoniades will give you a turn of pace like Michael Owen or Thierry Henry 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

Research has shown that this eight-step programme will improve your speed and agility so by the end of it you should notice a significant increase in your speed.

Just follow Mike's training schedule and you could be turning defenders inside out like Henry does every week.

Good luck!

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Seven steps

Warm up

Agility drill

Press ups

Sprints

Warm down

Session one

Session two

Session three

Session four

Session five

Session six

Session seven

Session eight

Wanna know more?

Contact Mike at Sport Dimensions on 0208 563 0007 Some facts about our speed coach He played professional football in Greece He trains the British Olympic bobsleigh team He coaches Chelsea and Ipswich If you turn your head your body will automatically follow - this is how top players turn defences inside out Mike Antoniades Speed coach

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