Schools & grass roots

Experience of athletics starts in school and with grass roots sports

Athletic fitness is also the cornerstone to all other sports

The faster a youngster is, the more competitive they are at their chosen sport.

No matter whether they want to take up competitive athletics or improve their performance in other sports (team or individual) – maximising speed should be a high priority.

We work with schools to teach pupils and staff how to sprint faster. We can also work on jumping further and higher and on throwing events.

We focus on the right posture, as well as flexibility and strength, through encouraging good biomechanics to reduce the risk of growth-related injuries – like sore joints, muscles and ligaments.


We work with numerous schools, junior and senior (state and independent). We offer a number of options: Breakfast Clubs, After School Clubs as well as Gifted & Talented Coaching.

Schools include

Ascot – The Marist (Prep), The Marist (Senior), LVS, St Francis (Primary)

Reading – Bradfield College

Camberley – Hawley Hurst (Prep), Hawley Hurst (Senior)

Wokingham – Hawthorns Primary, St Pauls Primary

Finchamstead – Wellington College

Bracknell – Brakenhale (Senior), Holly Spring (Junior), Jennets Park (Primary)

We offer

Breakfast Clubs – Athletics or General Fitness sessions (circuit training)

After School Clubs –  Athletics or General Fitness sessions (circuit training)

Gifted & Talented Coaching – These sessions will be tailored to the children’s needs as required: sprinting, long jump, high jump, hurdles, etc.

Staff Coaching – For schools that cannot find a compatible time slot, we can coach your staff to take the training session.

Sessions can be tailored to your school’s requirements.

Grass roots – weekly sessions

The sessions are open and aim to further athletic experience. We work on improving youngsters’ technical ability and event fitness.

Sessions will cover Athletics Academy’s (RUN THROW JUMP). This means sprinting, hurdling, long jump and strength & conditioning.

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.


Provides an opportunity to try all athletics events: RUN, THROW, JUMP. The session will include: sprint, endurance, hurdles, long jump, shot, Nerf Howler, junior hammer (plastic), circuits & flexibility.

See up-to-date timetable

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

See up-to-date timetable

SPRINT DEVELOPMENT – 10 years plus
Working on maximum Sprint Speed and how to Accelerate rapidly whilst developing good Sprint Posture.  We will use various training methods to develop Speed of Movement, Agility, Fast Reactions and Flexibility.

See up-to-date timetable

Improve your skills for Long Jump. We will try different techniques to improve all aspect of the jump.

See up-to-date timetable

STRENGTH & CONDITIONING – Various sessions Circuit Training (10 years plus)
Equally important to an athlete’s development is ‘Strength & Conditioning’. It helps the body to become strong and flexible and to take the rigours of training whilst remaining relatively Injury Free.

See up-to-date timetable


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 aim to 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.

We aim to take you on your personal journey to reach your goals and be an amazing you.

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 you 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.

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