Course curriculum

  1. 1
    • Introduction- Welcome from the Instructor

  2. 2
    • Terminology: Intensity. This will change the way you think about sprinting forever! Sometimes LESS is MORE. Here you will learn how far, how fast, how much rest you need.

    • Percentages of Effort and how they feel. This will teach you how different intensities of sprints 'feel' so you will know you are doing it right even if you are a beginner.

    • Knowledge Check

  3. 3
    • Timing- our tool of measurement. Often misunderstood and mis-used. You will learn how to time accurately here.

    • Knowledge Check

  4. 4
    • Good sprinting technique is shown with examples. Compare your technique with these sprinters and learn how to self coach.

    • Knowledge Check

  5. 5
    • When to do Sprints - Programming.

    • Knowledge Check

  6. 6
    • The Sprint Session: It is VITAL that you watch this before doing any of the sprint sessions in Chapter 12

    • Knowledge Check

  7. 7
    • The Track: Learn about the surface on which you will train and how different track surfaces can affect you. Also safety and observation of other activities going on simultaneously.

    • The Track- Walkaround: A walk around a real track and explanation of what all the confusing lines mean!

    • Knowledge Check

  8. 8
    • Avoiding Injury: The Rule of 7% (and15%!) . A secret known only to the worlds top sprint coaches! AND how the stopwatch can help prevent injury. These formulae have been used by coaches for many years to protect their athletes.

    • Knowledge Check

  9. 9
    • Equipment: Spikes advice- This module will potentially save you money by not buying the wrong equipment.

    • Knowledge Check

  10. 10
    • Sprints: Fault Spotting: Faults can cause power leakage and worse- injury! Learn how to spot most of the major faults and correct them yourself.

    • Knowledge Check

  11. 11
    • How Sprints can improve your accuracy !

    • Knowledge Check

  12. 12
    • Testing- Learn how to check your progress and more importantly if the program is working for YOU. If it isn't then you can change it.

    • Knowledge Check

  13. 13
    • Sprint Session1pdf

    • Sprint Session 2pdf

    • Sprint Session3pdf

    • Sprint Session 4pdf

    • Cheat sheet- take this to the track !

    • How to use this Module

  14. 14
    • Mythbusters - Using a treadmill for sprints ( Part 1)

    • Mythbusters - Using a treadmill for sprints (Part 2)

  15. 15
    • Introduction

    • Arm Action Drill (Essential!)

    • Great Warm up / Technique Drills

    • Strength / Technique drills

    • Plyometric Drills

Instructor

Coach Educator

Andy Wake

Andy is the worlds most experienced coach educator having trained 18,000 coaches to date over a 29 year career.

His boxing fitness program Boxercise is present in over 50 countries and has over 5 million participants. He was personally selected by the late Muhammad Ali to design a training regime to bear 'The Greatests' name.'

He is a licensed professional boxing coach with the British Board of Boxing Control and licensed sprints coach with British Athletics. He has a BSc. (Hons) in Sports Science (2:1) from Brunel University.

Included in a 21 year international athletics career he made the 60 metre sprint semi final of the World Masters Championships in 2004. He has competed in the Pole Vault in two World Masters Championships and is a five time national champion.

He has been coaching since 1985 and has coached 4 Olympic Champions ( with 5 Olympic Golds) 21 World Champs 17 European Champs 5 Commonwealth Champs In 4 different sports.

Currently he coaches at North Devon Athletics Club and Mowsley Boxing Club.

Bonus material

Programs and resources to get you started towards sprinting success

  • Improved Accuracy!

    Bonus Module includes how you can become a more accurate puncher by doing ONE simple trick WHEN YOU ARE SPRINTING. This will NOT NEED you do do any extra training or change your boxing training! Just change one very small thing.

  • Individualised Programs for YOU

    You DO NOT NEED to design your own sprint program. Use Andy's tried and tested pre designed Sprint Programs from the download section.

  • Maximise your POWER OUTPUT

    MAXIMISE your power output! Learn how to spot most major faults when sprinting that 'leak' power.

Course Reviews

5 star rating

Excellent content in easy to absorb chunks.

Jane Pett

This course is a great introduction to sprint training for Boxing coaches with little or no knowledge of running coaching, however is also a great opportunit...

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This course is a great introduction to sprint training for Boxing coaches with little or no knowledge of running coaching, however is also a great opportunity for additional learning for existing running coaches, PTs or any other sports coaches that require their athletes to do power and speed work. As a running (rather than athletics) coach, I primarily work in longer distance, non track running, but offer speed training as part of an athletes development. This course provided easy access calculations for assessing performance and ensuring that the athletes are working at the correct level and not overtraining (risking injury) or under training (not pushing enough). Thoroughly recommend the content and also Andy’s easy to follow approach to teaching which will suit all learners whether visual or auditory.

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5 star rating

An excellent addition to the coaches toolbox

Frank Stollman

I can recommend this course to anyone who wants to include a form of HITT training in their trainings schedule. The course contents give you an insight in w...

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I can recommend this course to anyone who wants to include a form of HITT training in their trainings schedule. The course contents give you an insight in what sprint sessions are all about and are well explained. Worth every penny!

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4 star rating

a valuable course

Paul van der Smitte

This course is very valuable and recommended for every boxer and trainer. It gives a clear step-by-step explanation of the usefulness of sprint training and ...

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This course is very valuable and recommended for every boxer and trainer. It gives a clear step-by-step explanation of the usefulness of sprint training and how to do it, and for trainers how to supervise athletes.

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star rating