Online Speed and Agility Coaching - Limited Places only

Be Personally Coached by Ranell in an Online Environment From Your Place Anywhere in the World

The best researched programs to get you achieving the results you want as fast as possible. Written by Ranell and 100% Online with Your very Own Personalised Phone App

Your Best Run Yet

After over 30 years of face-to-face coaching all over the world with athletes from all field and court based sports, internationally respected and highly sought after athletic performance coach Ranell is now offering a very limited number of online training memberships.


You Can Now Be Coached by one of the true experts in the field of maximising running performance. Programs cover strength, mobility, running programming and technique.


From the recreational 5km runner to the elite ultra marathon 300km competitor - your best run ever awaits you from a true running master.


Why Choose Ranell ?

In one sentence – “She is the running coach of my dreams … A genius coach … Simply the very best there is … Gets truly remarkable results” (various runners, athletes and coaches).

Who is Ranell ?

Ranell is a world-wide respected strength and conditioning coach with an expertise in sprinting and Running. She is a conference presenter, world record holding masters sprinter, and speed mechanics and fitness coach for international level players of running sports (football, soccer, baseball, netball, tennis, rugby….)

She has been called “An expert in Speed” by European sporting technical coaches.

She is also the author of various courses and workshop that have been accredited by world-wide organisations – ASCA, NSCA, ESSA, ACE, NASM and FirstForSportUK such as :

-Maximising Running Performance

-Everything You Need to Build Explosive Speed

-Strength Training for Seniors

-Speed Mechanics to Maximise Athletic Performance

-The ASSA Accredited Running Coach Certification Course

2020 represents her first foray into online coaching and programming after 25 years of face-to-face sessions.

Is she respected by her clients and peers ?


“Ranell is truly the best of the best! She can practice what she preaches and makes the gruelling training sessions fly by with her positive and upbeat attitude.” Lottie Richardson, NSW Premier League Netball

Ranell provides the highest quality training and recovery techniques you could ever ask for! With every single session having an amazing, positive and supportive feel! I highly recommend – Mallorie Jansen, NSW Premier League Netball

I have no hesitation using Ranell for any athlete that I work with as I know they will get faster because of her programs” – Dr Craig Duncan International High Performance Coach – Socceroos Asian Cup Winners 2015, Iran Asian Cup 2019 Semi-Finals, NSW State of Origin Rugby League Winners 2015.

“Fantastic program which I highly recommend to all coaches who are serious about developing sub junior, junior and youth players in sport”.Tim Dakis - Head Foundation Coach – FFA/FFV SAP Nunawading City Football Club, Technical Coaching Director Australian Schools of Football.

“Can’t credit Ranell enough for the player development she has provided our programs across Netball from High Performance level right through to our district talent development. Well worth every minute” – Heather Smith, High Performance Manager GWS Fury Netball, BCNA, WSAS Netball.

 “…Ranell is an absolute genius” – Jason Pospishil, High Performance Manager, Australian Baseball.

“Sound principles and great application in team sports!” - Lachlan Wilmot, Former Head Strength & Conditioning Coach GWS Giants AFL, Head of Athletic Development Parramatta Eels NRL, now Athletes Authority

“Fantastic coaching, great passion, brilliant knowledge… one of the World’s best Speed and Movement Coaches” Phil Greenwood Strength and Conditioning Manager, Blackpool FC UK

“Ranell is at the forefront of youth sports development in Australia” - Gary Raffety Head Physiologist, Australian Youth Football Institute

“Ranell's knowledge & application is phenomenal”  James Baker, Aspire Academy Qatar, Child-to-Champion UK conference convenor.

“Ranell is an expert in Speed”  Des Ryan, Arsenal FC Academy Head of Sports Science.

Does She Have Qualifications ?

Ranell has a Masters degree in Sport Coaching with a GPA of 6.5 (High Distinction) along with a Bachelors double degree (Sports Science and Sports Coaching). She also is an Australian Track and Field Level 3 Coach (Sprints, Hurdles, Relays) and Australian Strength and Conditioning Association Level 2 Professional Coach along with a myriad of other accreditations.

What about Industry recognition ?

In 2019 she was awarded the ASCA Performance Development Coach of the Year at their annual International Conference where she presented for the second year in succession.

She has also been awarded a Quality Teacher Award by the Australian College of Educators which is reserved for the top 40 teachers within the entire education system (Tertiary, Secondary, Primary).

She has presented at the ASCA International Strength and Conditioning Conference 2 years in succession.

She also presented at the Asian Fitness Conference in Bangkok in 2019 (and 2020) and the Singapore Expro Convention and will be featuring at the Nike Super-Showcase in Shanghai in 2020.

She will also be presenting at the first ever 2020 Child to Champion conference in Sydney, as it is usually run in the USA and Europe.

She has run coaching workshops at the youth footballing academies of Arsenal. Southampton. Brighton, Crystal Palace and Leicester.

She has presented workshops and consulted to Australian sports clubs at the highest level – AFL, NRL, Super 15 and A League franchises.

She is recognised as one of the leading figures in Strength, Conditioning and Running in Australia.

Does she actually train herself ?


Ranell is a World Record holding masters track sprinter (4x100m relay) and the holder of numerous State, National and Oceania championship track titles and awards. Regularly training up to 20 hours a week whilst holding down a full-time working position, she has walked the walk countless times.

She has also competed at the highest level possible – Masters World Championships – racing the 60m, 100m and 200m events making the final of each event and winning a silver medal in Canada in 2010 and a bronze medal in 2016 in Budapest.

Rarely a day goes by when she is not in the gym or out for a run. Whatever she asks you to do, know that she has done it herself many times before. And she knows you will have your good days and bad days and help you get the best out of yourself every time.

Am I in the best hands possible ?

Put simply - she is the one who coaches the coaches and ticks every box you could ever want:

  • Qualified
  • Respected
  • Award winning
  • Internationally Accredited Courses
  • Competitive
  • Knowledgeable
  • No Gimmicks, Fads or Wasted Time - Just your Best Results yet !

Regardless of the sport, the ability to rapidly and efficiently accelerate, decelerate, change direction and move a body segment or the entire body rapidly is a nearly universal and essential element of success.


At the Academy of Sport Speed and Agility we focus on perfecting the explosive acceleration that gets you to the ball first, or allows you to hit the line at your maximum speed possible.


Our specialised training programs and excellent team of coaches will get you running faster, for longer, through perfect speed and efficient movement mechanics.


These specific programs are best for 1 on 1 solo sessions ($99) or in the speed and conditioning groups up to 12 attendees ($308 per 10 week term).

Podcast excerpt (0.48) : "Our kids don't play enough anymore... movement issues in our developing youth"

The ASSA training system has been designed for progressive athletic development in speed mechanics, acceleration and force production (strength) to make you run faster, for longer.

Based upon decades of experience and world-class research, we specialise in youth long term development for explosive sport speed and reduction in injury through perfect movement mechanics.

The programs are a huge success for all field and court based sports players aged 9 and above and are easily implemented into your pre or post season training plans.

Latest News, Blogs & Podcasts

Ranells Latest Blogs / Articles


By Ranell Hobson CSCS Sprinting skills of soccer players is 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). Straight line acceleration…

Read More


Traditional Phases of the 100m The 100m sprint has four distinct phases that should be addressed by the coach – the start, the acceleration phase, the transition phase and the maximum velocity phase (Winkleman, 2009). The acceleration out of the blocks is depicted by a piston action of the legs (triple extension of the hips,…

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By Ranell Hobson The game of Netball comprises of explosive short acceleration, vertical propulsion, catching, passing, defending and shooting where a team’s success is largely dependent on their ability to maintain and take possession of the ball and accurately shoot to score points. In the modern game, Netballers accelerate, sprint, decelerate, stop, change direction and…

Read More


Speed is a complex component of athleticism, but one that EVERYONE WANTS. The pillars of explosive Speed are: SPRINT TECHNIQUE Sprint Technique – Athletes who apply the most force relative to body mass and in the right direction, are faster athletes.  Without efficient sprinting technique you lose a lot of force as energy leaks. Athletes…

Read More

Ranell's Podcasts (Excellent knowledge sharing, tips and advice)

kikoff logo

*** Ranell was just interviewed by Kikoff Football Pathways Australia for a podcast about running mechanics, acceleration, cueing for coaches and a host of other information that she happily shares. It has been getting excellent feedback worldwide. For access to the audio please click the button below : ”


*** Ranell was recently interviewed on “Behind the Game” podcast where she talks about Sprinting in Australian Football. Click below to be taken to the interview :

strength of science logo

Ranell was recently interviewed by the PaceyPerformance Podcast UK, a service for knowledge sharing by elite coaches from all over the world. Click below to be taken to the website and listen to her sharing coaching hints, tips and tricks for speed and COD excellence.

ranell podcast

"Lace ‘em up, we’re going running with speed coach Ranell Hobson. Ranell is the Training Director and Head Coach at the Academy of Sport Speed Australia, who is an award winning speaker both domestically and internationally who focuses on building strong athletes for speed in their sports. ASSA - Academy of Sport Speed Australia

Today we talk about the pillars of speed every athlete should be strengthening, and every coach should be studying, ensuring athletes stay injury free with correct technique, amongst other points in this effervescent discussion.

A coach who isn’t out to steal your S&C job, and only wants to make you look good by way of strong and fast athletes, Ranell brightened our podcast room the moment she joined us, and we’re excited to share this interview with you all."


Ranell Hobson, Training Director

Ranell Hobson Coaching Director, ASSA
M.Sp.Coach, B.SpSc & Coach, CSCS, ASCA L2, ATFCA L3

“Ranell is an expert in Speed” – Des Ryan, Head of Sports Science and Athletic Development, Arsenal FC Academy UK


Ranell Hobson has been involved in Strength and Speed Coaching & Coach Education for over 25 years. Ranell has a passion for explosive speed, athletic function and maximising performance. She recently was awarded the ASCA 2019 Performance Development Coach of the Year at the Annual International S & C Conference where she has presented at consecutively since 2018.

As the Head Coach at ASSA Ranell develops the athleticism and speed of athletes across a myriad of sports including but not limited to: Athletics, Netball, Soccer, Rugby League, AFL, Baseball, Softball and Basketball.

Ranell has a Masters degree in Sport Coaching, a Bachelors degree in Sport Science & Coaching & is a highly experienced Strength & Conditioning coach ASCA L2 Pro & CSCS. Ranell's speciality is in Sprint Mechanics and Strength and Conditioning for Speed.

At the Academy (ASSA) Ranell assesses an athlete's overall athletic function and running mechanics. Her programs address movement function, mobility and stability, strength and technical competencies in both linear and multi-directional speed. By assisting athletes in this specialised way, she works with their full-time coaches to minimise injuries & maximise on-field performance.

Ranell has also been the Strength and Conditioning coach of the GWS Fury Premier League Netball franchise since 2016.

Ranell is an award-winning educator & presenter, travelling worldwide to conduct her Running, Speed, and athletic development Coaching courses, Player Clinics and Assessments.

Ranell is also an internationally respected masters athlete, specialising in the 60 & 100m sprints, winning medals and titles at World, Oceania, National and State levels for over 15 years. 

Ranell brings to her workshops and courses an environment that facilitates discussion and coach interaction, where evidence-based coaching is paramount and participation is encouraged.

Ranell coaches select individuals ($150/hr) and teams ($275/hr) these sessions are held at Blacktown International Sports Park and Homebush. Team coaching can be held on-site at the Clubs facility if required. These can be organised via [email protected] with your enquiry.

Ranell is also able to assess your current speed and changeof direction mechanics in a solo session ($150). These sessions are usually held at Blacktown International Sportspark and can be arranged via [email protected] depending on her availability.


Ranell's Recommendations :

Products She Uses By Choice and Pays for.

“TR3 – Total Recovery”
Gen-Tec Nutrition




This is the post workout recovery supplement that Ranell uses and has found it to be the best she has ever had. You will always find this mixture in her workout bag. After much discussion with the founder of Gen-Tec Nick Jones regarding suitability for sports teams usage, she can now wholeheartedly recommend it as worthy of your attention.


GEN-TEC NUTRITION’S “TR3” (Total Recovery Phase 3) is an advanced Post Workout Recovery Formula designed for bodybuilders, fitness competitors and strength training athlete’s with a goal of improved recovery, increased strength and lean muscle mass.

PROTEINS: TR3 contains the worlds fastest digesting proteins of Free Form Amino Acids, Di and Tri Peptide’s (hydrolised WPI) and WPI for a fast and direct replenishment of the body’s amino acid pool to create a Positive Nitrogen Balance.

CARBOHYDRATES: Gen-Tec’s sustained release carbohydrate blend of 85% maltodextrin, 10% fructose and 5% dextrose monohydrate is a tried and tested formula to support maximum Glycogen Replenishment and create the Crucial Anabolic Drive post exercise. Chromium Picolinate has been added to support insulin sensitivity thereby enhancing the anabolic (muscle building) effect.

Ranell also uses the Myo-Insure as a morning activation drink.

Full information about these 2 products and the other Gen-Tec offerings can be found on their official web-site - the link is above.

“Trainer Roller and Recoil 360 Bungee ”
SKLZ Australia

Visit for all of your speed and agility equipment needs.

We use SKLZ equipment for all of our practical sessions in courses or when training in the Academy. We have found this equipment to be without flaw and more than equal to the demands that Ranell’s programs place upon them.

Whether foam-rolling before or after a session, creating resistance through use of their Recoil 360 bungee, or challenging the athletes with drills involving the mini-hurdles, SKLZ equipment has always performed at the highest level.

The company statement is below:

“SKLZ offers a wide selection of training equipment and programs to hone and fine-tune your athletic training for any sport. We offer performance training equipment specially designed to increase your speed, vertical jump, strength, agility, flexibility and increase your responsiveness. As well many products will support your muscle maintenance program and help to work on your soft tissue.

You can warm-up with our Mini-Bands and the variety of our Barrel Rollers, train with our innovative Speed Hurdles, Quick Ladders and for example Super Sandbag and afterwards you recover with the Massage Bar and various Accu products like the AccuBall or the AccuStrap that will help you recover quicker.”

To compete effectively in the world’s most popular sports, you need well-trained skills, plenty of practice and in-depth knowledge of the game. That is where SKLZ comes in. We offer the most advanced training equipment because we are passionate about innovation. Our training products can help you refine your talents, develop an effective training routine, and sharpen your unique skills to a fine edge. ”

Recovery Systems - use code ASSA10 for 10% off your purchase - 3 day delivery to Australia

Recovery Systems supercharges recovery by using active compression to accelerate the body´s healing and recovery process by eliminating metabolic waste, decrease inflammation and speed up the delivery of nutrients for repair to the muscles faster than any traditional mode of recovery, massage or rest alone.

If you haven't tried our intermittent pneumatic compression device to increase your circulation, you're missing out! We'll make you feel fresher, faster, better!

Recovery Systems uses active compression to speeds up the bodies natural recovery process by accelerating the elimination of the waste and the healing process for recovery and gains faster than any traditional mode of recovery, compression socks, massage or rest alone.

In other words – out with the bad, in with the good.

Ranell getting some Recovery in between Expro2019 Sessions


Ranell was so impressed she bought one on the spot !