If you're looking for speed training in Sydney, here's exactly what we do. We start with an assessment on electronic timing gates and 240 frames a second film, write a report naming what's costing you the most, then coach you face to face at Georges Hall, Roselands or Homebush. Every session is timed and every session gets a mechanical review on film. It's built for athletes 13 to 24 who are already on a high-level pathway, in any sport.
Watch: how we find what's holding an athlete back (8 min)
At the level you're playing at, being a bit better isn't enough anymore. Everyone around you can play. The ones who move up are the ones who get there first.
Who our speed training in Sydney is for
Football, AFL, rugby league, rugby union, basketball, athletics. Academy, rep, state league, semi-professional, professional. If you're already on that pathway, this is for you.
If you're not on a high-level pathway yet, speed probably isn't the only thing in your way, and we'll tell you where to start instead. And if you want a quick fix three weeks before a trial, we're not that either. We'd rather tell you now than later.
Step one: find what's holding you back
Every athlete starts with an assessment. You run through electronic timing gates, split by split: 0 to 5 m, 0 to 10 m, through to top speed. Every run is filmed at 240 frames a second from multiple angles. Then specific jumps and hops that line up with real performance, and change of direction specific to your sport.
Every number is set against the elite standard for your age and against the world's best. You get a written report that names the things costing you the most, and a 10 to 15 minute voiceover on your own footage, so you hear exactly what we see.
Then we tell you straight whether a program is worth doing. The full breakdown of the test is in speed testing for athletes Sydney.
Step two: fix it in the right order
Knowing what's wrong and fixing it are two different things. The order matters. The load matters. What your body does when it's tired at the end of a session matters too.
Get the order wrong and you can spend years doing the right exercises and never getting faster. So we work through the limiting factors one at a time. Assess, find what's costing the most, fix coordination, then build strength, and measure every step.
We don't base the work on theories off social media. We base it on physics and the laws of mechanics. Physics hasn't been disproven, and every movement fundamental sits underneath it.
What a training week with us looks like
You train with us one or two sessions a week, in small semi-private groups. Every session is timed, and every session gets a mechanical review on film, so the work never drifts back into the habit we're trying to change.
Semi-private doesn't mean everyone does the same thing. If you played a big game on the weekend, you might do less volume than the athlete next to you, because that's what you need that week. Running fast all the time doesn't get you faster. Running fast when it's needed gets you faster.
It works alongside your club, not against it. We don't want you turning up to your game fatigued. Got more than two games this week? You rest from the program. Programming is about being strategic, not just about the exercises.
Between sessions, your program lives in your own private WhatsApp group. Every exercise is on video, with how to do it and how to progress it. Every week you send us videos of your work, and we send back feedback and your next progression. You never have to wait for a report to know if it's working, because the numbers are right there in the group. Does that make sense?
What we ask of you
We're not a daycare. We're here to develop athletes, and the goal is world class. So we ask four things:
- ✓Turn up on time to every session.
- ✓Listen.
- ✓Do the work between sessions.
- ✓Send your videos every week.
Train like the level you're going to, not the level you're at. We protect the groups because the sessions stay high level only because of who's in them and how they listen.
Who's coaching you
I've run 40 km/h on my own and 43 km/h with overspeed, and I played professional football for more than eight years before I built this system. That's 23 years of trial and error behind every session. Our coaches have run 38 km/h and 36 km/h themselves. Our head coach Hais started at 17 to 18 km/h, below average for a footballer, and now runs 38 km/h. He's been measured on the same gates you'll be measured on.
So when we coach you on speed, we're not reading it out of a book. We've been there, at the speeds you're chasing.
We've tested more than 1,000 athletes. Some of the most driven ones went a long way: Sean Dulic went from the German third division to a five-year deal at Hoffenheim in the Bundesliga. Dylan went from 28 km/h to 34 or 35 km/h and plays NPL first team. Jonathan Wong won Paralympic gold for Malaysia. Those are some of our best results, and every one came from athletes who turned up every week and did the work when nobody was watching. See the pattern?
If you want to know whether speed is something you can actually change, read can you get faster or is speed genetic.
You can play. The question is whether you get there first.