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14d •
Come join the Speed Squad! 🚀
🏁 ONE RACE. FOUR MOMENTS. WHICH ONE IS COSTING YOU? This clip was filmed trackside at the World U20 Championships in Lima, Peru, and back home on Victorian tracks. The best young sprinters on the planet and the athletes we coach here all go through the same four moments in every race: 1️⃣ START: One breath. Ready now The race is won or lost before the gun. Calm body, sharp mind, one breath, and you go. 2️⃣ ACCELERATION: Run faster. Rise higher. Low and patient out of the blocks, pushing the ground behind you, rising gradually. Most juniors pop up too early and leave speed on the track. 3️⃣ PRESSURE: Fear > Fire. Every athlete feels the nerves in the call room. The good ones learn to turn that fear into fuel. 4️⃣ PURSUIT: Run fearless. Run true. Hold your form when it hurts. Relaxed face, tall hips, arms driving. No tightening up in the last 20. THIS RACE IS MINE. 🔥 👇 YOUR TURN: comment 01, 02, 03 or 04 with the phase you think is your weakest link (or your athlete's). I'll reply to every comment with one drill or cue you can use at your next session. Want it coached properly, in person or online? 🌐 www.power2adapt.coach 📞 Call Coach Al: +61 434 679 395 Every Athlete. Every Journey. Creates a Story.
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Jul 25 •
START HERE 👋 Welcome to the Speed School
Whether you're an athlete, a parent, or a coach — you're in the right place. Here's how to get moving in your first 10 minutes: 1. Introduce yourself below (this is how you unlock Level 2 and the drills library): • Who you are and where you're from • Athlete, parent, or coach? • One thing you want to improve in the next 90 days 2. Run the speed assessment → [speed-assessment.online] — benchmark your 20m sprint, flying 30m and vertical jump so we're working from real numbers, not guesses. 3. Come to Weekly Wins on Friday — post one win from your week, however small. It's the heartbeat of this community. The rhythm here: Daily posts worth reading, Weekly Wins every Friday, a live mini-masterclass every month, and challenges each term. I read everything and reply to everyone. — Coach Al
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Aug '25 •
Welcome to the Power2ADAPT Speed School
Power2ADAPT Speed School: Get Faster, Build Confidence Our mission is to help youth athletes run faster and perform better in their sport through expert coaching, personalized programming, and real accountability. Who is it for? Youth athletes aged 12 to 18 who want to get measurably faster—whether for track and field, football, rugby, cricket, or any sport where speed matters. How we get you faster: We teach you how to accelerate explosively, diagnose exactly where your technique needs work, and build the specific strength or execution skills holding you back. Every approach is backed by twenty years of professional coaching experience and tested methods that actually work. What you get: Speed assessment and personalized recommendations. One-on-one discovery call to build your training plan. Weekly one-on-one check-ins with Coach Al. Access to the My Athletic Journey app with structured training modules. Personalized video feedback on your technique from Coach Al himself. Real progress tracking so you can see exactly how you're improving. Expected outcome: Members consistently improve their twenty meter sprint time within four to six weeks. What to do next: Join the community, complete the speed assessment guide, and we'll take it from there.
1d •
Improving the first three steps for Soccer
⚽ Push first. Build speed. Run tall. Working with this young soccer player on two different parts of his sprint: how he gets moving, and how he runs once he’s up to speed. Over the first three steps, we’re encouraging him to push himself forward rather than lift the front foot to get going. We’re also developing ankle stiffness — a firm, springy contact with the ground, rather than deliberately locking the ankle. As he builds speed, the focus shifts towards coordinated arm drive and an upright running position. We practise these pieces separately, with one clear focus at a time, then bring them together. Small improvements that we’re working towards carrying onto the pitch.
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2d •
Eyes on the Prize
Something I keep coming back to with the sprint groups, and it saves a lot of talking. When an athlete’s posture breaks at speed — low hips, arching or excessive forward lean, head back— give their eyes a job before you touch anything else. In acceleration, eyes on the track a few metres ahead, so the body can stay in its push and rhythm. As they come upright, have them pick one fixed point at eye level well past the finish and run at it. Head settles, spine aligns and posture corrects. It works because it’s an external target, not a body-part instruction. “Chest up” and “stay tall” ask a kid at full speed to think about their torso, and you usually get tension or a “head back” position. A target out past the line gives them something focus on and lock on to a 🎯 Costs nothing, works on an eight-year-old or an open sprinter, and you can layer it under almost any other fix you’re working on. What’s the external cue that earns its keep most with your group — the one that quietly fixes two or three things at once?
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