The flying 30m is an excellent indicator of your Speed Potential and can be used very accurately to setup all of your target times for training to get FASTER!! Give it a go and post your times. Even better, send me a video and I will give you some tips on how to improve and what you might need in your program. Happy sprinting!!

Here we work on getting new athletes more familiar with the posture positions they need to be in for block starts to be more effective

This is a session from Saturday with an AFL and cricket athlete Wes, who is 15 years old. Wes is super driven to improve and is that type of athlete that likes to know how he’s tracking and appreciates feedback. We set up the drills at the start to work on postural positions for the A skip foot placement and especially the arm switching. I also use mini bands for activation as well. I really like his turnover speed at the moment and what we’re working on is him being able to produce more force off the ground. So, today I decided to use the slight incline hill to get him really driving and then we transferred to the track to do some 20 m sprints. Wes is sitting at about 3.2 seconds at the moment and we’re looking to develop him over the next couple of years to run 3.00 seconds. What are some drills and activations that you use and how do you feel it transfers to the track or field of play?