Athletic Aces Sports Academy

Giving the right instructions before a session is everything. Even when they’re young and don’t fully understand, you’re planting the right seeds in their mind—and that’s what matters.

Today’s session was all about tempo to speed.
We started with 30m of controlled high knees—focusing on strong knee drive, powerful ground contact, sharp arm action, and staying tall. This is where they build awareness and condition the movement.

Then into the next 40m, they lifted the pace from 75% into 95%, keeping the same rhythm but increasing arm speed—without losing technique. Learning how to move faster while staying efficient.

8 reps total, 2-minute recovery, split into 2 sets of 4 with a 5-minute break between sets.

Build the rhythm first. Then add speed. Never lose the mechanics.

Let’s grow together. Let’s build together.

Glutes switched on = speed unlocked 🔥

If your glutes aren’t firing, your hamstrings and lower back take over… and that’s when problems start.

We activate before every session so the body moves the way it’s meant to powerful, efficient, and injury-free.

No shortcuts. Just doing the basics right, every time. 💯

At Athletic Aces, we teach the right technique and fundamentals from an early age. Every drill, every step, every run has a purpose.

Kids might not understand it straight away but through repetition, we build the right habits early so everything becomes easier as they grow.

Our sessions start with proper warm-ups plyos, single-leg work, and core activation then move into purposeful drills and running.

No shortcuts. No magic pill. Just trust the process.

Come and join us.

30m bend ➡️ 50m straight @ 95% 🔥

This is where athletes learn how to carry speed from the curve into the straight without breaking form.

We’re not chasing max effort we’re building control, rhythm, and speed under fatigue.

No shortcuts. Just real sprint development. ⚡️

Big congratulations to Eva! 🔥

At just 10 years old, she stepped up at her school athletics carnival and delivered some massive PBs

🏃‍♀️ 100m: 14.04
🏃‍♀️ 200m: 28.09

What impressed me the most wasn’t just the times, but the way she held her form all the way through 💯
We’ve still got a long journey ahead, but this is a powerful step in the right direction. So proud of you,
Eva keep showing up, keep working, and keep getting better every session 🙌

The future is bright ⚡️

SpeedDevelopment