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THE 'LIGHTNING QUICK' SPRINT SYSTEM

Based on nearly 30 years of experience (competing and coaching), I have created a system of training I call 'The Lightning Quick Method'. Tried and trusted combinations of technique, plyometrics, drills, resistance, overspeed and strength work that come together to GUARANTEE results.

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  • Force production

  • Creating and recognising perfect angles

  • Shaping your technique

  • Creating positive muscle memory

  • Balance

  • Co-ordination

  • Resistance training

  • Plyometrics & Power

  • Efficient Overspeed

  • Reaction/Anticipation games

  • Contrast training

  • Warming-up & Cooling-down components

  • Minimising leakage

  • Maximising efficiency

  • Creating explosion

  • Recognising and breaking bad habits

  • Video analysis

  • Testing for weaknesses

  • Speed endurance

  • Recovery strategies for performance

  • Chaos/Robust training

  • Specific strength training - Core & Trunk

  • Specific strength training - Upper & Lower limbs

COSTS & INFORMATION

INDIVIDUAL SPEED TRAINING

EACH SESSION LASTS 90-120 MINUTES

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We will meet at a venue to suit yourselves, and deliver sessions to arm you with the knowledge, tools and ideas to assist with the ongoing speed development of your child 

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NO. OF SESSIONS     TOTAL COST     COST PER SESSION               COMMENT

       3                   £180.00                £60.00             Includes Video analysis x 2 & Timing gates x 2

       6                   £330.00                £55.00            Includes Video analysis x 3 & Timing gates x 3

       9                   £450.00                £50.00            Includes Video analysis x 4 & Timing gates x 4

       12                  £600.00                £50.00             Includes Video analysis x 5 & Timing gates x 5

SMALL GROUP TRAINING

(MAXIMUM 4 ATHLETES)

EACH SESSION LASTS 90 MINUTES

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Includes Video analysis and booklet on Session 1, plus feedback where 'homework' will bring benefits. 

We will meet at a venue to suit yourselves, and deliver sessions to arm you with the knowledge, tools and ideas to assist with the ongoing speed development of your child. You will be left with an pngoing plan to run alongside existing sporting commitments 

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* Cost per session shown assumes 3 athletes *

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NO. OF SESSIONS   TOTAL COST   COST PER     COST PER PERSON          COMMENT

                                          SESSION         PER SESSION *            

       3                 £225.00          £75.00            £ 25.00  Includes Video analysis x 2 & Timing gates x 2

       6                 £432.00          £72.00            £ 24.00  Includes Video analysis x 3 & Timing gates x 3

       9                 £594.00          £66.00            £ 22.00  Includes Video analysis x 4 & Timing gates x 4

       12                £720.00          £60.00            £ 20.00  Includes Video analysis x 5 & Timing gates x 5

LARGE GROUP TRAINING

(MINIMUM 5 ATHLETES - MAXIMUM 20 ATHLETES)

EACH SESSION LASTS 90 MINUTES

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Includes booklet x 2 on Session 1. 

We will meet at a venue to suit yourselves, and deliver sessions to arm you with the knowledge, tools and ideas to assist with the ongoing speed development of your child. You will be left with an pngoing plan to run alongside existing sporting commitments. 

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* Cost per session shown assumes 20 athletes *

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NO. OF SESSIONS   TOTAL COST   COST PER     COST PER PERSON          COMMENT

                                          SESSION         PER SESSION *            

       3                 £240.00          £80.00            £ 4.00            Includes Timing gates x 1

       6                 £420.00          £70.00            £ 3.50             Includes Timing gates x 2

       9                 £540.00          £60.00            £ 3.00             Includes Timing gates x 3

       12                £600.00          £50.00            £ 2.50             Includes Timing gates x 4

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