This is the third session of our exclusive Speed Academy.

And with the help of our coach Mike Antoniades, you'll be exploding across the track or on the sports field like Marion Jones!

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

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

So follow Mike's training schedule and you could soon be dreaming of standing on that Olympic podium with a medal around your neck.

Best of luck!

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Seven steps

Warm up

Footwork drill

Jump & sprint drill

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

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