Coaching Explosive Speed Online Course
A World Class Educational Environment Created by an Internationally Acclaimed Presenter and Athlete.
In the interests of continual improvement please know that there is a newer platform of this course now available by clicking the button below. This will take you to the new platform where you can enter your password and continue. Please note that the actual content has not been changed in any way and what you will find here is exactly reproduced on the new site - it's just a new visual interface that you may prefer.
If not just come back here.
As each module is it's own self contained process of video followed by assessment and so on, you can easily pick up where you left off as all passwords have been kept the same on each platform if you do decide to move.
Any queries or questions please don't hesitate to contact me via [email protected] and I will get it sorted for you.
Until then enjoy the course whether on this site or via the new one located by clicking the button below :
Welcome to Ranell's online "Coaching Explosive Speed" course.
Here are some handy tips to help get you started:
There are 4 modules (plus the practical component), each with accompanying videos and multiple choice assessment and you can use the buttons below to quickly navigate to your next module. It is strongly suggested that you follow the modules in order.
There is no password required to access the Module 1 assessment. Upon successful completion you will receive a congratulatory email which contains the password for the assessment for Module 2 and so on. After completing Module 4 in this way you will then receive your course completion certificate to download and keep.
The Practical component is there for you to challenge yourself as you learn to apply the technical knowledge out on the field. It's something we expect you to enjoy immensly.
First step is to download the course manual via the red button below ! Click to access and then use the Adobe Acrobat button to open the file where you can save it to your computer or print out straight away.
If the videos are affected by your local internet service then click in the bottom right of the video and select the 3 horizontal buttons to bring up the download option and save them to your computer for easier access as shown here :
Enjoy the content and remember we are here to help. Feel free to contact us via [email protected] - and also remember to look out for more of Ranell's courses and webinars in the very near future by following our social media pages via www.academyofsportspeed.com.
Quick Links - Click the Button below :
Module 1 : Coaching Sport Speed
A World Class Educational Environment Created by an Internationally Acclaimed Presenter and Athlete.
Module 1 Coaching Speed Multiple Choice Assessment
Module 2 : Linear Speed
A World Class Educational Environment Created by an Internationally Acclaimed Presenter and Athlete.
Module 2 Linear Speed Multiple Choice Assessment
Module 3 : Multi-Directional Speed
A World Class Educational Environment Created by an Internationally Acclaimed Presenter and Athlete.
Module 3 Multi Directional Speed Multiple Choice Assessment
Module 4 : Building Physical Qualities for Speed
A World Class Educational Environment Created by an Internationally Acclaimed Presenter and Athlete.
Module 4 Building Physical Qualities for Speed Multiple Choice Assessment
Raw Footage from a Ranell Coaching Session (25minutes)
This coaching video commences at the beginning of technical instruction after movement prep and a functional and specific warm up have taken place. This is the first session for a 17 year old Football (Soccer) player. The following drills are coached in the video:
- Ranell’s ‘A’ series consisting of: Postural Walk, A march, Stability Switches, Up Swing and A Skip
- Ankling March to Ankling Bounce to Speed Ankling drills
- Wall Slide to Wall Slide Bounce drill
- Step Over Marching to Step Over Bounce to Speed Step Overs
After the technical drills the athlete who is prone to hip impingement felt tightening at the front of the hips so we deviated slightly from the program to perform
- Banded distraction for hip impingement using both static hold and oscillations
To free him up for the short acceleration work to come.
- 3-4 x (Side shuffles to 10m sprint 1 x ES into 2x 10m Heavy Sled Sprint)
- 3-4 x (multidirectional drill into 30m sprint)
Technical Sport Speed Training for Field and Court Athletes 12 week Program
Instructions for Program
This program is designed to develop the technical skills required for explosive on field speed and
change of direction. Acceleration, linear speed, change of direction, braking and landing are all
covered in this program.
Frequency recommendations: Frequency recommendations are based on the time of season.
Off – Season: twice a week; Pre-season: One to Two times a week; In-season: Once a
week.
Sun Salutation
Inchworm to Spiderman
Glute Max, Glute Med, ITB/TFL
Cossacks/Mountain Climbers/Dynamic Calf
Morning Yoga Routine
Butterfly to Adductor Stretch
3 Way Hip Stretch
Hip Mobility and Movement Preparation
Down Dog to Plank
Plyo Lunges to Start Throw and Chase
Rapid Squats to Explosive Upward Throw
Vertical Squat Jump and Throw
Stability Knee Drive
Overhead Throw to Turn and Chase
Alternating Start Leg Throws
Double Squat Jump to Throw
Vertical Squat Jump and Throw
Med Ball Sit Up to Stand Up
Glute Bridges with Isometric Hold
Walking Glute Bridges
Glute Bridge with Heel Walkouts
Donkey Kicks
Fire Hydrants
ASSA Core Exercises
“The Core includes the shoulder girdle, pelvic girdle (hips) and everything in between (back and front). A strong Core is vital for athletic performance”
– Ranell Hobson, Director of Coaching, ASSA.
Dead Bug with Progressions
Sky Diver with Progressions
Helicopters
Multi-Directional Speed Drills
“Multidirectional Speed requires athletic properties of Strength, Power, Mobility and Stability. Technical competency in Change of Direction tasks are required to position the body for appropriate muscle activation and force production to drive the athlete explosively toward their target. Athletes also require skill in defensive manoeuvrability and readiness tasks which enable constant adaptation within reactive unpredictable sporting environments.”
– Ranell Hobson, Director of Coaching, ASSA.
Side shuffle to Return Sprint
Base Position to Turn and Sprint
Cutting
Defensive Slides
Drop Step
Jockeying
Lateral Shuffles to Brake
Push up and Reverse Push up to Sprint
Reactive COD Patterning