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SPEED & AGILITY PROGRAMS

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Our Speed & Agility Programs are designed to help youth athletes aged 8–18 move faster, react quicker, and perform with greater confidence in their chosen sports. We focus on developing sprint speed, acceleration, deceleration, change of direction, and reactive agility — the movement skills that give athletes a competitive edge in any game situation.

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How the Program Works

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To measure progress, every athlete completes performance testing at the start and end of the program. This allows us to track improvements in sprint speed, agility, and jump performance, while giving athletes clear feedback on their development.

Each weekly session then follows a structured, progressive format:

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  • Dynamic Warm-Up & Movement Preparation – Preparing the body for high-intensity work while teaching correct movement patterns.

  • Sprint Mechanics Training – Drills to improve posture, stride length, foot placement, and arm action for efficient, powerful running.

  • Acceleration & Deceleration – Short bursts and controlled stops to improve first-step quickness and game-changing reactions.

  • Change of Direction & Agility Drills – Sport-specific patterns to improve reaction time and movement efficiency under pressure.

  • Reactive Agility Games – Fun, competitive challenges that develop decision-making speed alongside physical ability.

  • Cool Down & Mobility – Recovery-focused work to maintain flexibility and reduce injury risk.

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Sessions are age-appropriate and progressive — younger athletes focus on mastering fundamental movement skills, while older athletes work on refining advanced techniques and applying them in game-like situations.

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Benefits for Sport

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Speed and agility are vital in almost every sport, including:

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  • Rugby & Rugby League – Beating defenders, covering ground faster, and improving tackle recovery.

  • Football (Soccer) – Quick changes of direction, explosive sprints, and reaction to play transitions.

  • Netball & Basketball – Sharp pivots, defensive footwork, and breakaway speed.

  • Hockey & Cricket – Rapid acceleration, field coverage, and explosive starts.

  • Athletics – Sprint performance, block starts, and efficient running mechanics.

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By combining structured training with performance testing, athletes not only see tangible improvements in movement efficiency, reaction speed, and control, but also gain the confidence to perform under pressure — while reducing injury risk.

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