This is the seventh 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 put together a simple programme which will continue on the Academy over the next few weeks.

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.

Best of luck!

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Hill sprints

Press ups

Sit ups

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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