ASSA Online Programs

Specially written programs based upon verified research and designed for maximum results. Its the Ranell way !

***Please note – Ensure you download these programs to desktop or laptop only and then you can transfer to a mobile device is required. The files will not download directly to your phone***

8 Weeks To Speed Program Now Available – $24.95 – For Players in a Hurry to get Faster

ASSA’s special 8 week intense and condensed Speed and Agility program has just gone Online as of January 1st 2018 !!!.

Remarkable changes in just a few months. Transform your game in the off-season and be a whole new athlete next time you play.

For further details head to the 8 Weeks to Speed page of this Website under the Programs tab above.

Including 2 warmups, 2 core and stretching components and 8 weeks of superb training plus over 1.8GBs of videos all for just $AUD24.95! Click the button below to buy now…

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Please note that upon completion of purchase you have 5 days and/or 5 download attempts before the link expires (whichever comes first).

Netball (Court Sports) Speed and Agility Now Available – $19.95
Covering Technical Speed and COD ( 6 weeks )

6 week technical speed and COD

The Program comprises four (4) files : Warm Up ; Technical Speed and Conditioning ; Core Conditioning and finally the PDF Master file.

Use the button below and start training now!

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Please note that upon completion of purchase you have 5 days and/or 5 download attempts before the link expires (whichever comes first).

Technical Sport Speed Training for Field and Court Athletes – $34.95
****Best for all Players/Athletes****

This is Ranell’s Premier Program for all athletes and sports players – designed to teach you the skills of how to run properly – 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 spectacular program

Want to increase your technical capacities for explosive speed ? Our Technical Sport Speed Training Program is specifically designed for field and court players to develop the technical skills required for explosive on field speed and change of direction. The program can be modified depending on needs to either be used as a complete training session (1 hour) or you can use segments of the program (Example: 5 warm up activities and acceleration mechanics ) for a 20 minute session before a conditioning program.

The program includes 20 warm up activities with video footage to ensure correct technique and execution of the exercises. Straight line speed technical drills including: Acceleration, foot strike, foot recovery and stride cycle plus change of direction technical drills: cross-over steps, open steps, drop steps, braking and lateral shuffle combinations.

Everything is included for multi-directional explosive speed.

  • Includes full dynamic warmup (with video access for technique integrity) and cool down stretches.
  • Can be individual or team-based sessions.
  • Complete 4 – 6 week Program that will redefine your Athletic Development.

Please note that upon completion of purchase you have 5 days and/or 5 download attempts before the link expires (whichever comes first).

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Straight Line Speed Program for Field and Court Athletes – $24.95

Complete 10 week Program including Warmup and Cooldown. This is one of ASSA’s most popular training programs that is now available for you to partake of within your own training schedule anywhere in the world.

The importance of explosive straight line speed in sport cannot be understated. Speed sets you apart from the rest and allows you to be a game changer. “Speed is king” is an often used phrase and it really is one the very first things a coach will look for when selecting their representative players.

When we consider that change of direction is depicted as a unique transitional step between one straight line sprint to another, then including straight line speed into your programming becomes paramount to success.

This program is all about QUALITY SPEED TRAINING. This is very different to fitness conditioning where athletes are made to run endlessly with little if any rest or recovery.

This program is designed to allow your athletes to sprint at 100% effort in every rep. By following the carefully constructed rest periods, your athletes will develop the nervous system to elicit fast contractions which, when combined with their game based conditioning, will give you that competitive edge.

Q:So what is the difference between this program and the RSA program below?

A:The linear speed program develops all out explosive acceleration in players. This is unique in that extended rests allow specific training of the nervous system to generate speed quickly.

The RSA program (below) is designed to develop the capacity to sustain short duration high intensity sprints with INCOMPLETE recoveries with as little drop off speed as possible. They are both unique components that need to be trained within their specific context.

  • Includes full dynamic warmup (with video access for technique integrity) and cool down stretches.
  • Can be individual or team-based sessions.
  • Complete 10 week Sprint Program for all your Straight Line Sprinting needs.

Please note that upon completion of purchase you have 5 days and/or 5 download attempts before the link expires (whichever comes first).

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assa explosive sprint speed

Repeat Sprintability Program – $24.95

Sprinting skills of sports players (soccer) are becoming of vital importance as the game and the players are becoming faster (Haugen et al, 2014; Wallace & Norton, 2014) and the amount of sprinting required within a game is ever increasing (Andrzejewski, et al. 2013; Di Salvo et al, 2010).

Training players to have the physical competency required to maintain high intensity sprints with brief recoveries is integral to any field sport program. This competency is known as a players Repeat Sprint Ability.

The ASSA Repeat Sprint Ability program is 12 weeks in duration with progressions on physical capacity every week. You could quite easily extend this program out to last the entire season by running each weekly program for 3 weeks. It includes a full dynamic warm up including links to 12 videos demonstrating the execution of each exercise.

As well as improving the ability of your players to sprint at a high intensity for the duration of the game, research has demonstrated that this form of training assists in delaying the onset of fatigue and assists hamstring robustness to decrease risk of hamstrings strains in game situations.

High Intensity sprint interval training should be conducted after a full dynamic warm up that prepares the athlete to sprint at 100% effort.

  • Includes full dynamic warmup (with video access for technique integrity).
  • Can be individual or team-based sessions.
  • Sprint repeatedly in your game with ease.

Please note that upon completion of purchase you have 5 days and/or 5 download attempts before the link expires (whichever comes first).

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Get in Touch Now – Call us on (02) 8310 9946.
“We started seeing improvements in his technique. Thank you very much for all the advice and training.
Please know we were very happy with ASSA and we are happy to recommend ASSA to any parent who is seeking specialist speed training for their child.”
Robert Sestan
“Hi guys, I just thought I should let you know that we found out last night that Lachlan made it through to regionals for his sprints. A huge effort considering he wouldn’t even have made it to the finals for zone before he started the program with ASSA. So thanks for your efforts.”
Brooke Casserley
“Our son Thomas started the ASSA Sprint and Agility program in August. We have been delighted with the progress he has made. His speed has improved considerably to the point where other parents within his Soccer team have made comment as how fast he is. At a recent youth league trial one of the comments made by the coach was how fast he is and he at one stage ran down a state sprinter which got the coaches attention and assisted in his selection in this team.
Daniel his coach has been excellent and Thomas has really responded to him, he has also been taking an interest in Thomas and asked him about his games and how he has been going at his trials and building great rapport between them.
We can highly recommend ASSA as professionally run and gets results, basically the improvement we were told to expect after his initial assessment has occurred and more.
Thanks Ranell, Kip, and Daniel.”
Steven (Surname withheld by request)
“My son Josh has been doing the ASSA program for the fourth week and I can see with my own eye how much speed he has put on. Josh is playing Oztag and in the A division for the off-season and in the last 2 games he has scored 4 tries when the teams total was 5. It just shows it was not just luck and I would recommend this program to anyone that is serious about running fast.”
Michael So (Son Joshua 16 yr old Rugby Union)
“Brodie (14) began at ASSA well over a year ago when he decided to concentrate all of his efforts into one sport – Rugby League. With a background in sprints he wanted to not only improve his explosive speed but also his agility as athletics is about running in a straight line. Rugby League requires not only speed but the ability to use that speed while changing direction. Training with Alex from ASSA he has seen a notable improvement in both and has recently achieved his goal of being selected in the Sydney Roosters Harold Matthews squad.”

Chaise (12) participates in a few sports but her passion is Netball. Her training with ASSA is designed around it being a smaller area than a field. She started training with Alex after being selected into the Representative Squad for Hawkesbury District Netball. She went on to make their 12 years State Age team and was named MVP after the 3 day Champiobships. She has now been selected into the 13 years State Age team for next year’s championships. Chaise starts high school next year and her main goal was to go to a sports high school for netball. She achieved this and will be attending the highly selective Westfield Sports High School.”

Melanie Vassallo (mother of Brodie and Chaise)
“Just a short note to thank both yourself and Carlo for the work you have done with Grace over the past few months. With the assistance of ASSA and the impact it has had on her fitness, confidence and determination, she has now been successful in selection in the Women’s State League soccer competition for next year. This has been an enjoyable and valuable experience for Grace who has learned a great deal about the value of good preparation in pursuing the goals that you set yourself in life and she looks forward to continuing her training.”
Tony Chambers
“My grandson 9 yrs is currently participating in your speed and agility program. I have Level 2 and awaiting my Level 3 coaching accreditation for sprints, hurdles and relays but I knew I would find it difficult coaching my grandson. He had some sprint issues that I was unable to resolve. The coaching he is receiving is excellent. The program is excellent as after a few months the improvement in my grandsons sprint mechanics is changing for the better… well done ASSA!
Lynn Van Putten (Grandson Ashton 9 yr old Soccer)
“Amir had the skills and the IQ for soccer, but there was still something missing. After working with you guys… he is finding it much easier to move on the field. I must say his play has definitely changed, doing your training. Your training has improved Amir’s performance on the field and thats a fact.”
Name withheld by request
“I would like to thank you both and Mori for the time and information we received from attending ASSA for the short time Manu was there. We still practice the stretches and strength training programme including the techniques Mori taught him to correct his running style. I would like to think this helped with him been successful in his re- trials at Blacktown City.”
Name withheld by request
“Just wanted to thank you for the progress you have made with Stephen. He had a game yesterday and a few of the
parents commented on how fast he was… no parent knew about the fact that he has been doing sprint training. We
both noticed that he is getting quicker to the ball and is not letting players get away from him. He has developed lots
of confidence and self-belief also. I can’t wait to see how quick he will get to with continued training sessions. Thanks
for your awesome job! We told the parents it was thanks to about 6 sessions of sprint training and they were quite
amazed. Thanks again.”
Name withheld upon request