Chasing a time, getting ready for a season, or just wanting to move better than you did last year — a coach here works the same way for all of it. They measure what your body is actually doing, teach you what to change, build the training around it, and retest. You stop guessing whether it is working, and you stop looking like everyone else who is just training harder.
Your coach’s read. Two things are holding the rest back — where the foot lands and what the shin does at contact. Fix those and speed moves on its own.
This is not a program you finish. It is a loop that runs for as long as you train with a coach, and every turn of it starts with a measurement.
Timed, tested and filmed from the side in slow motion. The same tests every time, so a number in March means something against a number in September.
Your coach shows you what your body is actually doing — on film, with the angles drawn on it — and gives you two or three things to fix, in order.
Drills to correct the mechanics, then speed and strength built on top. That order matters more than anything else on this page.
Weeks later, the same tests on the same equipment. You see both side by side, so progress is a number rather than a feeling.
At full speed your foot is on the ground for less than two tenths of a second. No coach alive can judge what happens in that window by watching. So nobody guesses — it gets filmed and measured.
The eight ways to train, each scored out of 100 from your marks and your film. Two or three get flagged — that is what you work on. Weeks later you run it again, and the retest shows what the work did. Both screens are drawn in full on the See inside page.
You are timed, tested and filmed. If a coach tells you something is wrong, they can show you the frame it is wrong in.
So you never have to take anyone's word for it.
How you move gets fixed before you are asked to do more. Change the movement and the speed comes with it, because it was built on something.
So progress doesn't fall apart under pressure.
You leave each session knowing what you are working on and why, explained in plain words rather than jargon.
So you can coach yourself between sessions.
Every score on your card traces back to a mark or a frame of film with a date on it. Nothing is a coach's opinion of how you looked.
So the progress is yours, not a story.
Someone who has never trained and someone chasing a season need the same mechanics and completely different loading. The loop does not change. What goes in it does.
Mechanics get technical, in plain language. Structured sessions, how to sprint properly, and strength that fits what your body can hold.
Work specific to your event or sport, real loading, and how to prepare for and recover from the thing you are training for.
Full programming built around a season and a calendar, with marks that hold up when someone checks them.
The assessment is this whole method run one time, with the scorecard to keep. Every coach on this platform is taught to deliver it the same way.