Speed wins in almost every sport, and the first few steps decide most contests. This article breaks down exactly what we train to make you faster off the mark and higher off the ground, why it works, and how we measure it. Inside you’ll find: • The physics of speed, with a step length and frequency calculator • Our three tools: repeat 20 m sprints, jump squats and plyometrics • A vertical jump rater for your age group • AIS benchmarks for 20 m sprint and vertical jump across 9 sports • What to expect during a program, and the five things that affect your results 👉 Open the article using the resource link below. It works best on your phone or laptop browser. Your task: Rate your vertical jump in the article, then post your rating (and your sport) in the comments https://power2adapt.coach/articles/faster-off-the-mark/

🏁 ONE RACE. FOUR MOMENTS. WHICH ONE IS COSTING YOU? This clip was filmed trackside at the World U20 Championships in Lima, Peru, and back home on Victorian tracks. The best young sprinters on the planet and the athletes we coach here all go through the same four moments in every race: 1️⃣ START: One breath. Ready now The race is won or lost before the gun. Calm body, sharp mind, one breath, and you go. 2️⃣ ACCELERATION: Run faster. Rise higher. Low and patient out of the blocks, pushing the ground behind you, rising gradually. Most juniors pop up too early and leave speed on the track. 3️⃣ PRESSURE: Fear > Fire. Every athlete feels the nerves in the call room. The good ones learn to turn that fear into fuel. 4️⃣ PURSUIT: Run fearless. Run true. Hold your form when it hurts. Relaxed face, tall hips, arms driving. No tightening up in the last 20. THIS RACE IS MINE. 🔥 👇 YOUR TURN: comment 01, 02, 03 or 04 with the phase you think is your weakest link (or your athlete's). I'll reply to every comment with one drill or cue you can use at your next session. Want it coached properly, in person or online? 🌐 www.power2adapt.coach 📞 Call Coach Al: +61 434 679 395 Every Athlete. Every Journey. Creates a Story.

Whether you're an athlete, a parent, or a coach — you're in the right place. Here's how to get moving in your first 10 minutes: 1. Introduce yourself below (this is how you unlock Level 2 and the drills library): • Who you are and where you're from • Athlete, parent, or coach? • One thing you want to improve in the next 90 days 2. Run the speed assessment → [speed-assessment.online] — benchmark your 20m sprint, flying 30m and vertical jump so we're working from real numbers, not guesses. 3. Come to Weekly Wins on Friday — post one win from your week, however small. It's the heartbeat of this community. The rhythm here: Daily posts worth reading, Weekly Wins every Friday, a live mini-masterclass every month, and challenges each term. I read everything and reply to everyone. — Coach Al