ASSA Speed Team/Club Pre-Season Coaching.
Working with Coaches to help Players achieve their Maximum Athletic Potential.

”Every single player has improved….. “
Phil Moss Head Coach Central Coast Mariners A League 2014

Team Training Benefits

  • Increase your player’s speed and acceleration.
  • Increase your player’s robustness.
  • Increase your player’s running efficiency.
  • Increase your player’s confidence.
  • Increase your player’s athleticism.
  • Increase your player’s strength.
  • Increase your player’s elasticity.
  • 6 – 8 – 10 – 12 session programs ready right now!
Get in Touch Now for Your Pre-Season Speed Training Needs – Call (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

World Class Speed Training at Your Club

Often when a season finishes, the previous season is reviewed and any weaknesses or areas for improvement are identified.

If any one of these is a desire for more explosive speed to get to the ball first or separated from your opponent, less injuries or greater endurance to finish the game stronger than your opposition, then contact ASSA. We will gladly present to you our training philosophies and how they can benefit your individuals, teams or organization as a whole.

We can also assist with your team’s pre-season speed and agility training. allowing your coaches to concentrate on game specific skills and general fitness routines. ASSA has recently been approached to present to Club Committees and Board rooms of major sporting organisations within Australia with a view to implementing our Speed and Agility programs within their current training schedules. These sports range from elite Soccer and AFL organisations to any code where speed and movement is a priority of success.

We now have a greater coverage of the Sydney area due to an increase in coaching team brought on by the success of our programs. ASSA would love to meet with you to discuss ways in which we can help your club or organisation be the absolute best that it can be, whether in Elite competition or weekend warrior level.

Get in Touch Now – Call us on (02) 8310 9946!


sprint speed explosive

Foundations of Training

ASSA has programs already written and being introduced into teams every week. These are based upon a 6, 8, 10 or 12 week program with natural progression from beginner foundational drills to more complex ones as the players adapt and become more proficient.

A basic summary is below but please note that all teams advance at different rates. It is a waste of time and effort to perform a drill just for the sake of doing it, as opposed to correctly and with purpose and direction.

Videos of Ranell demonstrating these 3 foundational drills can be found under the “Coaching Videos” tab on the top menu.

Stage 1 (Sessions 1 – 3)

Athletes commence biomechanical correction for correct force application and neural pathway development. Here we focus on three specific drills:

The ankling drill is used to teach a strong ankle and fast foot position. By maintaining a dorsi flexed position and making short sharp circles around the ankle, the foot learns to “rip” the ground and maximize the force applied to the ground on each foot strike.

Wall Slides
The wall slide drill is used to teach a quick recovery of the foot up and off the ground. The athlete imagines they are standing with a wall behind them. Imagining the buttocks and the heels in contact with the wall, the athlete slides their heel up and down the wall. The foot stays in a dorsi flexed position and slides from the ground upwards til it makes contact with the buttocks. The Athlete does this drill travelling forward with an emphasis on a quick, sharp contraction of the hamstrings.

Step Overs
This drill combines the ripping of the foot ground contact (ankling) with the quick recovery of the foot off the ground (wall slide), we then add a small step up and over the opposite knee to return the foot to the ground. The athlete needs to keep the foot under the knee and NOT flick the foot forward. This is a short step but rapid turnover of the legs maintaining correct technique throughout.

Stage 2 (Sessions 4+)

Athletes then advance to plyometric training and agility training, explosiveness through triple extension of the hips, knees and ankles, lateral speed and acceleration / deceleration training.

In stage two of our program we also pay special attention to the athletes weight based strength & conditioning to transfer strength created in the gym to an explosive first three steps (neuromuscular co-ordination and maximum motor unit recruitment) the development of maximum strength is crucial for starting strength and explosiveness.

Click on the file below referencing your sport to see how the ASSA program will assist you in your specific sport speed generation.

Soccer / Football Information Sheet

Rugby League Information Sheet

Netball Information Sheet

Get in Touch Now! Call us on (02) 8310 9946