Program
First step wins.
Size helps. Explosiveness decides. Natural speed and strength for smaller ballers. One short, age appropriate session a day beside club. Speed and strength lead, skills stay sharp, and everything is natural.
First step winsThe whole picture
Explosive. Naturally.
Speed and strength are built in the session, then finished at the table and in bed. Six parts. One player.
Mindset
Smaller is not slower. Believe it, then train it. Mindset is everything.
Age appropriate S&C
Body weight strength, jumps with soft landings and short sprints. Built for academy age kids, not mini adults.
Natural only
No creatine. No shortcuts. Vitamins and minerals only when the doctor says so.
Food groups
Protein to build, carbs to go, colour on the plate and water all day.
Rest and recovery
Big sleeps and easy days. Speed is built when the body rests. Recovery and match week taper.
Coaches and skills
Speed and strength coaches for the engine. Club and academy for the craft. Skills never drop off. Skills & Tips.
Every session
Same shape. Every day.
Know what is coming. Finish strong. Log it.
Wake it up
- Ankle bounces and leg swings
- Three easy run throughs
Main block
- Explosive starts, strength or turns
- Short efforts. Full rest. Best quality
Skill add in
- First touch straight into a sprint
- Receive on the half turn and go
Close
- Water. Breathe. One cue for club
- Rate it in the Train log
Two tracks
Start where you are.
Same fifteen minutes. Different gears.
Beginner
Clean movement first. Longer rests. A parent nearby. Perfect for younger ballers and anyone new to speed work.
Intermediate
More reps, sharper starts and harder strength holds. For juniors who already move well and want more.
Rules we train by
- Quality over junk miles
- Full rest between sprints
- Stop for sharp pain
- Club nights always come first
What we train
Three engines. One player.
Explosive speed
Falling starts, split stance starts, reaction races and acceleration over five and ten metres.
Strength
Squat jumps with soft landings, push ups, planks, lunges and shielding games. Body weight only.
Skill add in
First touch into the sprint, half turns, stop and go dribbles. Touch that keeps up with your legs.
New program
Frankie’s Explosive Wing Strength (Elite 5 day)
Power, strength, change of direction and max speed. Five days built for Frankie on the wing.
Fifteen minutes. You can do this.
Short enough to finish on a school night. Strong enough to change the first step.