Developing each athlete’s talent

We develop athletes of all ages ‘to be the best you can be’

We coach athletes of all ages and abilities: children (from age 7), teenagers, seniors and masters.

 

Sprinting is a LTAD (Long Term Athletic Development) sport.

We offer specific training with the aim of improving ‘How you Sprint’ working on:

  • Agility

  • Flexibility

  • Reactive Speed

  • Speed Strength

  • Power – sessions specific to age

Injuries occur by pushing too hard too soon, my coaching is based around LTAD (Long Term Athletic Development) principles. Building base fitness first will support the movements required for sprinting and help to keep as injury free as possible.

For teenagers it is important to build strength to help them get through the growth stages. We achieve this by learning to sprint correctly and putting a lot of focus on strength & conditioning.

‘To be the best you can be’ requires the following disciplines: nutrition, sleep, mind-set & customised training.

We also offer the opportunity for children and adults with disabilities to try athletics, running 2 sessions per week covering sprints and sprints & long jump (split session).

Maximising your speed is necessary for all sports and can be achieved by training smart. 

Our coaching philosophy is based around ‘Less is More’ meaning targeted sprint training accounts for approximately 30%, whilst strength & conditioning is nearer to 70%.

We hold training sessions (group) early morning, day time and evening to fit with your busy life style.  

We appreciate that not everyone has time to attend our sessions, but may still have the desire and motivations to train elsewhere. Sprint Dynamics can help with customised training plans.

One-to-one sessions can also be arranged to suit.

View the current session timetable

 

Weekly sessions (sprints/hurdles/jumps/throws)

These weekly sessions are open to all youngsters (from age 7) to further their athletic experience.

We will work on improving technical and event fitness.

Please bring plenty of drink and energy replacement food for example bananas, cereal bars etc, and warm clothing for warm-up and for the ‘rest’ period

 

Sprints
Maximising sprint speed, developing good sprint posture and learning how to accelerate rapidly.

Using various training techniques we will develop speed of movement, agility, fast reactions and flexibility.

1-hour sessions cost £8 and includes track fee. Pay on the day.

Hurdles
The session will concentrate on developing hurdling technique and is suitable for beginners through to experienced hurdlers

Steeplechase performance is greatly enhanced by learning to hurdle well. This, combined with strength & conditioning, can allow an athlete to make considerable performance improvements. Sessions can be customised to include endurance and dealing with fatigue.

The 1-hour session costs £8 and includes track fee. Pay on the day.

Long jump
We will try different techniques to improve all aspect of the jump. Breaking down the movements to develop your performance.

The 1-hour session costs £8 and includes track fee. Pay on the day.

Strength & conditioning
Equally important to an athlete’s development is strength & conditioning. This, in tandem with sprint training, will ensure the best possible improvement.

Strength & conditioning helps the body to become strong and flexible, to take the rigours of training and remain relatively injury free.

We will cover many techniques of strength & conditioning including, Medball, plyometrics, circuit training, weight training, resistance bands, sledges, etc.

The 1-hour session costs £8 and includes track fee. Pay on the day.

Throws
Concentrating on shot and javelin we will develop movement skills to compete in multi events.

The 1-hour session costs £8 and includes track fee. Pay on the day.

Multi events
For those wanting to give multi events a try, I can offer a training plan to achieve success in all events or events you do not currently have a coach for.

 

These sessions are ‘Pay As You Go’ paying on the day. Or you can pay monthly for either one or two sessions per week.

Please email to confirm you will be attending so we can best plan the session.

The importance of speed

Sporting success is often underpinned by speed

Ken was fortunate to have speed and endurance as an athlete. He developed these by: studying videos, having a terrific coach, working hard, always looking at how he could improve and by competing against international athletes like Steve Ovett.

Ken made adjustments to his running style and posture after observing top athletes like Sebastian Coe, Steve Cram, Don Quarrie, and Alberto Juantorena. All of those athletes had significant speed and another gear when it counted in competitions.

At 10,000m, 5,000m 1,500m and 800m speed will nearly always win out. Think of Sir Mo Farah – at the end of a 10,000m race he was capable of running a 52 sec last lap.

What we offer

Strength & conditioning (S&C)

S&C is for everyone irrespective of age. It strengthens the body and stabilises movement. It also reduces the risk of injury greatly.

To achieve your potential, you need to be strong and flexible. Through the athlete’s growth cycles and as the body matures, different elements need to be worked on.

We can offer strength and conditioning plans to suit the individual – based on your age, your level of fitness, the sport you are training for, or whether your goal is just to get fit.

Rehab & recovery

We can offer plans with the right balance of rest and recovery, both during and after training, to get you back to fitness as quickly as possible.

We will work closely with physiotherapists, chiropractors (and doctors on request) to ensure that we create a fitness/training plan suitable to your individual needs. We'll review and adjust plans frequently to ensure best results.

One-to-one sessions

One-to-one sessions are dedicated to looking at your specific needs and goal setting. They allow us to assess your movements, strengths, weaknesses and abilities in granular detail. This will form the basis of developing a customised training plan that works for you.

We will address elements such as your sprinting posture, agility, reactions and speed of movement. Video analysis may be required and will be used when/if necessary.

*Customised plans require a minimum of two one-to-one sessions. 

Training plans

There are two kinds of training plans available – generic and personal.

Generic plans are existing plans modified to suit the individual’s training background, aims and goals.

Personal plans are entirely bespoke and based on a minimum of two one-to-one assessment sessions.

To ensure you achieve your goal(s) your progress needs to be assessed regularly. This enables us to update Personal plans.

We appreciate that not everyone has time to attend our sessions, but may still have the desire and drive to train elsewhere – Sprint Dynamics can still help.

 

Health & wellbeing advice

Health & wellbeing advice moves beyond the track. We look at what you need to start or regain fitness and provide advice to help you lead a long and healthy life. Read more here

Physical & learning disabilities

Physical & Learning Disability does not have to hamper any individual’s desire to do well

We will take you from basic skills and develop your ability to achieve your potential. If we look at the Para Olympic events we can see how inclusive they have become. They are a shining example of how many events are possible and truly show what an individual can achieve.

Ken has worked with a variety of people with disability both mental and physical, from amputees to autistic and cerebral palsy. He works with Berkshire Active and was one of the coaches used by Wokingham Borough Council on their Disability Sports Taster Session (March 2017).

Currently one of his athletes has progressed enough in confidence and ability to train with the Sprint Squad in addition to his regular training.

Please contact Ken to discuss your needs, we believe in inclusion at every level whenever possible.

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Get in touch – It's the first step to becoming Quicker. Faster. Stronger.

M +44 (0) 7718 626 019   |   E ken@sprint-dynamics.com