Building the Athlete within the Player

Speed, Acceleration, COD, Mobility Face to Face Coaching to Change Your Game.

Remote Private Coaching to Help You Achieve Your Goals.

  • Sydney : (+61) 02 8310 9946
  • Adelaide : (+61) 08 7477 7967
  • International : (+61) 412 632 544
ranell asca 1


**** Please note these must be downloaded to a Desktop-based computer due to file restrictions ****

Use our Training Programs in Your Time at Your Where-ever

Specially written programs based upon verified research and designed for maximum results for those that want to train within the ASSA system but can't physically get to one of our sessions . 

Movement Prep / Pre Training

$AUD 39.95

8 Weeks to Speed Program

$AUD 54.95

6 Week Netball Speed and COD

$AUD 49.95

10 week Acceleration and Explosive Speed

$AUD 49.95

12 Week Repeat Sprintability

$AUD 49.95

Movement Preparation – Pre-Training Routine

Movement Prep / Pre-Training Routine Now Available – $39.95 - Do this before your training to achieve maximum results.

mini-isometric hold

This athlete Pre-Training Routine can be used by ANY athlete prior to training.

The routine has a focus on improving tissue quality, activating gluteal and core muscles and increasing the readiness of the back-line musculature for the Dynamic and Functional Warm Up to come.

The routine also contains exercises for those athletes struggling with a lack of lumbo-pelvic stability.

The Movement preparation and pre-training routine pack contains a 3 page instruction manual, a routine card to take to training and a video of the complete routine for athletes to follow.

The routine contains: Pressure Wave rolling, Dynamic Flexibility, Back Line Fascial release, Gluteal Activation, Lumbo-Pelvic Stability and Ankle Mobility Exercises to improve athlete function and performance.


Use the button to view and purchase now!

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

8 Weeks to Speed Program

8 Weeks To Speed Program Now Available – $54.95 – 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 $AUD54.95! Click the button below to buy now…

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

Court Sports Speed and COD Program

Netball (Court Sports) Speed & Agility Now Available – $49.95 - Covering Technical Speed & 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 to view and purchase and start training now!

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

Acceleration and Explosive Speed Program

10 Week Acceleration and Explosive Sprint for Field Athletes – $49.95


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.

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. 

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

Repeat Sprintability Program

Repeat Sprintability Program – $49.95


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.

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


Robert Sestan

“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.”

Brooke Casserley

“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.”

Steven (Surname withheld by request)

“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.”

Michael So (Son Joshua 16 yr old Rugby Union)

“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.”

Melanie Vassallo (mother of Brodie and Chaise)

“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.”

Tony Chambers

“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.”

Lynn Van Putten (Grandson Ashton 9 yr old Soccer)

“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!

Name withheld by request

“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.”