speed & Agility Training
BUILD GAME DAY SPEED THAT ACTUALLY SHOWS UP
A complete speed and agility system built for team sport athletes who want to move better, react quicker and feel explosive when it matters. Designed for athletes who work hard but have never felt naturally fast, this program delivers real confidence and real improvement on game day.
Speed and agility training made for team sport athletes who refuse to settle.
Trusted by Athletes Across Melbourne’s West
Too Many Athletes Never Reach Their Speed Edge.
Discover how our proven system turns raw strength into game-ending speed.
The Real Reason Most Athletes
Never Get Fast.
And the truth is, most speed coaches do not understand what a team sport athlete actually needs.
There is a major difference between a sprinter on a clean track and an athlete competing in the chaotic, contested environment of team sport. Sprinters train in predictable lines. Team sport athletes deal with fatigue, contact, pressure, change of direction, reactive start stops and constant decision making.
When your speed training is delivered like a track session, you might look fast in drills but still get caught in real games. Speed does not transfer when:
it is trained in isolation, separate from the demands of your sport.
the start, the cut and the reactive movement patterns do not match your body or position.
the fatigue, the contact and the decision making are ignored.
This is why so many athletes lift weights, run drills and work hard yet never feel fast on game day.
This program closes that gap. It builds the genuine strength your sport requires, sharpens the mechanical details that drive real acceleration and top speed, and uses game based simulation so your speed shows up under pressure in the moments that matter most.
Because it is not about being fast in training.
It is about being fast when it counts.
The 3 Pillars of Speed Production for the Team Sport Athlete
Pillar 1 – Relative Force & Power (The Gym Engine)
Real speed is built long before you step onto the field. If your body cannot produce force relative to your body weight, you will always struggle to move with true speed. This is why the gym matters. Strength, power, single leg stability and reactive output form the foundation of acceleration and top speed potential. Without this physical base, any speed training sits on shaky ground.
Pillar 2 – Acceleration & Top End Speed Mechanics
The race is often decided in the first few steps. Acceleration comes from how well you start, how you drive, and how efficiently you transition into your full stride. Team sport athletes need to execute this under fatigue, off a reactive cue, off one leg or during a direction change. This is where technical detail matters. Better mechanics turn your strength into usable speed.
Pillar 3 – Game Specific Speed Simulation
Speed must transfer into your sport if you want it to matter. That means training in conditions that reflect the real game: change of direction, contact, fatigue and decision making. Strength and mechanics create your base. Simulation on the turf brings it all together. Without this step, speed stays in the gym instead of showing up on game day.
How It Works
Our Speed and Agility training is fully integrated into both the Emerging Athlete Development Program (EADP) and the Athlete Development Program (ADP). Whether you are building your base or preparing at a higher level, the system is designed to progress with you.
Most speed training options work in isolation. This one does not. Our Speed and Agility system sits inside the full Athlete Development Program and the Emerging Athlete pathway so every part of your performance is developed together, not in pieces.
The ADP builds your strength and power in the gym (Pillar 1), refines your running mechanics (Pillar 2), and delivers game specific speed work on the field (Pillar 3). When you join this program you receive the same proven framework adjusted to your age, training history and performance needs.
You will train through a structured combination of in gym strength and power sessions and on field speed and agility sessions, giving you the complete physical and technical preparation required for real game day speed. Every element is designed to transfer, and every session is managed with the demands of team sport in mind so you build speed safely and consistently.
If you have been searching for sprint training that actually carries into competition, this is where you will find it. Whether you enter through the Emerging pathway or the ADP, you will develop stronger movement, lower injury risk and the ability to reach speeds you have not accessed before. This is not just drills and cone patterns. This is strength, mechanics and simulation working together to build the athlete you want to become.
What You’ll Get
Every drill is intentional and every session moves you forward.
Baseline Performance and Movement Assessment
We begin with a full diagnostic so we know exactly where you are and where you need to go. This includes force production testing such as jump force and single leg stability, vertical and horizontal jump metrics, sprint times across short distances and change of direction testing under fatigue. These results allow us to build a targeted plan and measure real progress over time.
Individualised Training Plan Built for Your Sport, Body and Goals
There is no generic plan. Your sport, your position, your movement profile, your injury history, your strengths and your weaknesses all shape the program we build for you. We design it around the demands of your sport whether that is AFL, rugby, soccer or any other team sport. Every session is relevant, efficient and aligned with what you want to achieve.
Combined Gym and Field Sessions Focused Exclusively on Speed and Agility
We do not just run and we do not just lift. We combine both. Your program blends gym based strength and power sessions with on field work that includes acceleration, sprint mechanics, agility and game simulation. This hybrid approach ensures your physical preparation transfers to your movement capacity on the field.
Reactive Speed Work, Change of Direction Protocols and Acceleration Drills
Team sport speed is not only about moving forward. It is about reacting, cutting, accelerating from awkward positions and producing force under pressure. You will complete reactive start drills, change of direction work under speed or load, short acceleration efforts with technical focus and multi directional sprints that sharpen quickness, agility and responsiveness.
Sport Specific Simulation Including Fatigue Sets, Reactive Starts and Contact Based Sprints
Speed only matters when it shows up in your sport. That is why we include game relevant simulation. You will sprint under fatigue, respond to game like triggers, accelerate after contact and move through multi directional scenarios that reflect the demands of competition. This ensures your speed holds up when intensity rises.
Progress Tracking Across Speed, Power and Movement Metrics
If you are not measuring, you are guessing. We track short distance speed times, change of direction results, jump metrics both vertical and horizontal and force output when available. Every two months we review your data with you so you can see exactly what is improving and what needs more focus.
Recovery and Durability Protocols So You Stay Fast and Stay Healthy
Speed means nothing if you cannot stay on the field. This program includes recovery work such as mobility, self release and neural reset sessions along with durability training for the hamstrings, glutes, posterior chain and single leg stability. Load is managed to reduce the risk of fatigue and injury so you build speed that lasts across the full season.
Results & Testimonials
Hear from athletes who made the leap.
“Training with Team 639’s Speed & Agility program has been huge for me as a footballer. Working with Josh and the team on how I move and how I accelerate opened my eyes to a whole new level of detail. Their attention to my running technique, their coaching style and the way they break down each movement have all made a difference. I’m now feeling quicker off the mark, sharper in my cuts and much stronger in the build-up to game day. The progress I’ve made here proves the value of their craft, effort and commitment to everyone they train.”
Suren Derakhshi, Football (Western United)
⭐⭐⭐⭐⭐
“Since joining Team 639’s Speed & Agility program I’ve dropped 0.24 s off my 20 m sprint in just two months. They helped me get stronger, cleaned up my technique and put me into drills that feel like real game day. I’m now quicker off the mark, sharper in my cut and ready to dominate on the field.”
Angelo Joachim, Footballer (Williams Landing FC)
⭐⭐⭐⭐⭐
“My acceleration wasn’t great and I knew I was lagging off the mark. After joining the Team 639 Speed & Agility program we did a test—1.155 s over the first 5 m. Then we dialled in strength, power and technique. A couple of months later I hit 1.053 s. I now feel actually explosive, not just ‘strong’. It’s made a world of difference on the pitch.”
Noah Grioli, Footballer (Altona Magic)
⭐⭐⭐⭐⭐
A Snapshot of What You’ll Love
Why This Speed and Agility Program Stands Out
Designed for team sport athletes, not sprinters
Built for field and court sports where movement is chaotic and unpredictable. You will train dynamic movement, quick decisions and real game day speed.
Progressions that stack up
You begin with solid foundations and advance into high performance drills. No gimmicks, just proven progressions that build real speed.
Strength and capacity for durability
You develop the strength and physical capacity that create repeatable speed. This keeps you fast, resilient and less exposed to injury.
Aligned with our 3 Pillar Framework
We bring together Force and Power, Acceleration and Mechanics, and Sport Specific Simulation in one coordinated system that builds complete athletic speed.
All-in physical preparation under one roof
Speed, agility, strength and conditioning are all delivered in the same system. No separate coaches and no disconnected training plans.
Every performance element included
From plyometrics and trunk control to mobility, recovery and nervous system optimisation, every detail needed for speed development is included.
Speed that shows up when it counts
We train fast-twitch qualities, ground force application and game context movement so that on match day you are not just fast, you are difficult to stay with.
individual Success Stories
LISTEN TO WHAT OUR ATHLETES FROM OUR PERFORMANCE & REHAB PROGRAMS HAVE TO SAY.
10+ YEARS
for combined coaching experience
500+
ATHLETES COACHED
200+
5-STAR GOOGLE REVIEWS
MEET THE HEAD OF PERFORMANCE
Josh Tang
You have probably heard people say that speed is born, not built.
There is a little truth in that, but it is far from the full story.
I have coached plenty of athletes who were never known for their pace, yet they ended up dominating because they trained like it mattered and refused to accept their old ceiling.
If you are already naturally rapid, you are probably not typing sprint coach near me into Google. This is for the athlete who knows there is more in the tank and wants to bring it out.
Here is the reality. You cannot change your genetics, but you can change everything else. With our three pillar system built around strength, mechanics and game simulation, we take potential and turn it into performance.
Talent alone will not win you more space or more contests. Preparation will.
If you are ready to build speed that shows up the moment the whistle blows, I am ready to help you get there
Trusted by Families. Backed by Results.
Don’t just take our word for it—check out what athletes and parents are saying in our 5-star Google reviews.
PRICING
What's the investment?
Enrol in our Athlete Development Program to access our complete Speed and Agility training system. Build the confidence, control and physical readiness you need to perform at your peak. Improve your speed, sharpen your movement, reduce injury risk and trust your body when the moments matter most.
2 Sessions Per Week
$73.50
PER WEEK
4 x Performance Testing Sessions (Value $1,600)
Individually Progressed Strength and Speed Programs (Value $2,500)
Performance Training and Gym Access
Choose ANY 2 sessions per week:
Option A: 2 Gym SessionsOption B: 1 Gym Session + 1 Field Speed Session
(Value $2000)Speed and Agility Field Sessions Included (Value $2,500)
*$8,600 of Value for $10.47 per day.
3+ Sessions Per Week
$105.00
PER WEEK
4 x Performance Testing Sessions (Value $1,600)
Individually Progressed Strength and Speed Programs (Value $2,500)
Unlimited Performance Training and Gym Access (Value $3,000)
Speed and Agility Field Sessions Included (Value $2,500)
Unlimited Access to Recovery Services (Value $1,000)
*$10,600 of Value for $15.00 per day.
The Elite Accelerator
$169.00
PER WEEK
One-on-One Gym Session (Value $5,200)
One-on-One Speed Session (Value $5,200)
4 x Performance Testing Sessions (Value $1,600)
Individually Progressed Strength and Speed Programs (Value $2,500)
Unlimited Performance Training and Gym Access (Value $3,000)
Speed and Agility Field Sessions Included (Value $2,500)
Unlimited Access to Recovery Services (Value $1,000)
*$21,000 of Value for $24.00 per day.
Our guarantee
We back our process. You back your effort.
We guarantee results. If you don’t improve after your first re-assessment, you get 100% of your money back—no excuses. If you’re not thrilled with your training, we don’t deserve your money. Simple. No stronger guarantee exists.
Frequently Asked Questions
How long does it take to see results from the Speed and Agility training?
Most athletes begin to feel faster and sharper within a few weeks of consistent work. Lasting improvement usually develops over eight to twelve weeks depending on your starting point and how much intent you bring to each session.
Which athletes benefit the most from this program?
Any team sport athlete who wants better acceleration, sharper agility and true game speed will benefit. This includes football, rugby, soccer, netball and any high intensity sport that involves repeated changes of direction. Every athlete receives a tailored approach.
Can this Speed and Agility training help prevent injury?
Yes. The system is built around developing both speed and durability. By improving force production, refining sprint mechanics and training movement under controlled load, the body becomes more resilient and less likely to break down when the pressure rises.
How is this Speed and Agility training different from other programs?
Most speed programs train athletes like track sprinters. This one does not. We blend strength development, acceleration mechanics and sport specific simulation within one complete system. You train for your sport, not for a stopwatch.
What is the three step formula for speed development?
1. Relative Force Production, building strength and power.
2. Acceleration and Top End Mechanics, refining the first steps, the drive and the stride.
3. Sport Specific Simulation, moving fast under fatigue, making cuts, absorbing contact and sprinting when tired so your work transfers to the field.
Is this program suitable for all team sports?
Yes. It is not a one size fits all model. We adapt the training demands to match your sport so you can reach your full speed potential on the field, on the court or in contact.
What other programs are available?
- Emerging Athlete Development Program which includes the Speed and Agility curriculum
- Athlete Development Program which includes the Speed and Agility curriculum
Want to Speak With Our Team?
There is no pressure, just a conversation. The worst case is that you walk away with valuable insight and a clearer direction. The best case is that you discover this is exactly what your child needs, and we help you take the first step with confidence.
HAVE A QUESTION?
No question is too big or small. Click Enquire Below to reach out via our contact form, or start a live chat with our team using the pop-up in the bottom right corner.
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Contact us
Email: [email protected]
phone 0482 078 053
Gym hours
Monday to Thursday 6am-8pm (Wednesday 8:30pm)
Friday 6am-6pm
Saturday 6am-2pm
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