A-Z of Program Design: Speed & Agility


    AU $139


    Thomas Stringwell




    2.5 HOURS

    Course Type

    Licensed Course

    Course Overview

    The ability to perform rapid speed and agility maneuvers within an ever-changing chaotic environment are great in sport. Such movement skills place large biomechanical and neuromuscular demands upon the body, all of which can be enhanced via the implementation of effective speed and agility training. Therefore, the aim of this short course is to provide performance coaches with a greater understanding of the biomechanical and neuromuscular demands of acceleration, maximal running velocity, deceleration, and change of direction performance, and how each of these vital performance qualities can be improved using an evidence-based multi-disciplinary approach.

    Learning Outcomes

    In this course, you will learn about:

    • How to improve acceleration, maximal velocity sprinting, deceleration and change of direction performance using a multi-disciplinary programming approach
    • How to optimise strength and power transfer of training effects for acceleration, maximal velocity sprinting, deceleration and change of direction performance 
    • The most effective plyometric training for acceleration, maximal velocity sprinting, deceleration and change of direction  
    • The relationship between maximal strength and acceleration performance
    • The relationship between an athlete’s reactive strength index, deceleration performance and neuromuscular pre-activation
    • The relationship between drop jump performance, reactive strength index and max velocity running 
    • The importance of heel recovery, angular momentum and stride frequency when running with optimal mechanics
    • How to improve speed and agility performance with the use of sled sprints, incline and decline sprint training, hip flexor specific training

    About the Author

    My name is Thomas Stringwell and I am the founder of Your Gym Sports Performance Ltd, an education provider that specialises in the fields of strength and conditioning and sports science. I am an accredited strength and conditioning coach with the UKSCA. Currently, I provide performance consultancy services across a range of sports including rugby union, rugby league, soccer, handball, boxing, mixed martial arts, BMX supercross, strength sports and Youth Athletic Development.   

    I hold an MSc in Sports Biomechanics (Loughborough University), a 1st class honours degree in Sport and Exercise Science (Manchester Metropolitan University) and a Certificate in Education teaching degree (Huddersfield University), with future ambitions of completing a PhD within the field of motor learning, constraints-based learning and non-linear pedagogy.

    I have a real passion for education and coach development, having both coached and taught within the fields of strength and conditioning and health and fitness for over a decade. I am a lifelong strength sports enthusiast, having competed both in Olympic Weightlifting and Powerlifting at a national level, with a genuine drive to support and educate coaches throughout our industry.        

    Your Gym Sports Performance prides itself on educational excellence, providing evidence-based education to aspiring sports and fitness professionals, whilst supporting practitioners throughout their coaching journey. Our Strength and Conditioning educational pathway enables sports and fitness practitioners to progress within their professional arena, providing coaches with the necessary skill set to apply performance training within their current practice. We aim to inspire and motivate coaches to develop as professionals, creating a lifelong learning experience that assists practitioners beyond the completion of their course, whilst raising the standard of sports performance education within the health and fitness sector.


    Certificate IV in Fitness (Recommended) 

    Access Period

    CEC Expiry Date: 17/05/2025. In order to obtain AusActive CECs, this course must be completed by the CEC Expiry Date.

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