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Speed Solutions

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Helping Players 𝗚𝗲𝘁 𝗧𝗵𝗲𝗿𝗲 𝗙𝗶𝗿𝘀𝘁!⚡️
𝗦𝗽𝗿𝗶𝗻𝘁 𝗙𝗮𝘀𝘁𝗲𝗿 • 𝗠𝗼𝘃𝗲 𝗕𝗲𝘁𝘁𝗲𝗿 • 𝗗𝗼𝗺𝗶𝗻𝗮𝘁𝗲
𝘍𝘰𝘳𝘮𝘦𝘳 𝘐𝘯𝘵𝘦𝘳𝘯𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘚𝘱𝘳𝘪𝘯𝘵𝘦𝘳 | 𝘚𝘱𝘦𝘦𝘥 𝘊𝘰𝘢𝘤𝘩

I’m Dean Adams – former international sprinter, two-time Irish Senior 60m Champion and founder of Speed Solutions®. Following two decades in athletics representing both Northern Ireland and Ireland, and over 12 years coaching speed, I now help athletes across football, rugby, GAA, hockey, athletics and more improve acceleration, top speed and overall athletic performance.

𝟭:𝟭 • 𝗦𝗺𝗮𝗹𝗹 𝗚𝗿𝗼𝘂𝗽𝘀 • 𝗧𝗲𝗮𝗺𝘀 • 𝗢𝗻𝗹𝗶𝗻𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴⚡

31/10/2026

💥 𝟯 𝗚𝗬𝗠 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘𝗦 𝗜 𝗦𝗪𝗢𝗥𝗘 𝗕𝗬 𝗔𝗦 𝗔 𝗦𝗣𝗥𝗜𝗡𝗧𝗘𝗥

When I was competing, I had 3 go-to gym exercises that I genuinely felt were game changers for my acceleration. ⚡

One thing they all had in common? HIP EXTENSION.

In no particular order, here they are 👇🏼

1️⃣ Barbell Hip Thrusts

One of my favourites for developing hip-extension strength, particularly when working with heavier loads.

2️⃣ Reverse Leg Press Kickbacks

Probably my favourite of the three! I really felt the benefit of these when driving back with each step coming out of the blocks.

3️⃣ Reverse Hypers

A regular feature in my training for strengthening the posterior chain. My lower back always felt so much freer after including these in my sessions.

These weren’t the only exercises I used, and they certainly weren’t the only reason I got faster.

But they were three I kept coming back to season after season.

💬 What’s one gym exercise you swear by for speed?

30/10/2026

👏🏼👏🏼

28/10/2026

𝗖𝗮𝗻 𝘆𝗼𝘂 𝗮𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗴𝗲𝘁 𝗳𝗮𝘀𝘁𝗲𝗿? ⚡

One of the biggest barriers to improving speed might simply be believing that you can’t.

As explains, we tend to label players:

“He’s fast.”
“He’s slow.”

And that’s often where the conversation ends.

𝗧𝗵𝗲 𝘀𝗮𝗺𝗲 𝘁𝗵𝗶𝗻𝗴 𝗵𝗮𝗽𝗽𝗲𝗻𝘀 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗻𝗴 𝗽𝗹𝗮𝘆𝗲𝗿𝘀.

A player can get labelled as “quick” or “slow” from an early age, when they’re still developing and have plenty of opportunity to work on their speed.

Like Joel, a lot of players have simply never spent consistent time specifically training it.

I was at my fastest at 30 — through consistency, better education and actually understanding what I needed to do to improve.

If speed can still be developed later in an athlete’s career, imagine the opportunity we have when we start teaching young players 𝗵𝗼𝘄 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗶𝘁.

That’s exactly what I want athletes to get from 𝗦𝗽𝗲𝗲𝗱 𝗛𝗤®.

Structured speed training, exercise demonstrations, coaching points and progressions designed to help athletes of different ages and sporting backgrounds work on their speed — wherever they train.

𝗦𝗽𝗲𝗲𝗱 𝗶𝘀 𝘁𝗿𝗮𝗶𝗻𝗮𝗯𝗹𝗲. 𝗬𝗼𝘂 𝗷𝘂𝘀𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗶𝘁. ⚡

📲 Want to start improving your speed?
Try 𝗦𝗽𝗲𝗲𝗱 𝗛𝗤® FREE for 7 days — link in bio.

20/10/2026

💥 𝗦𝗧𝗢𝗣 𝗪𝗔𝗦𝗧𝗜𝗡𝗚 𝗬𝗢𝗨𝗥 𝗙𝗜𝗥𝗦𝗧 𝗦𝗧𝗘𝗣

Do you do this when you sprint in training? 👀

If you’re starting from a set position, you want to be ready to go.

In the first example, I’m too upright and my weight has to shift backwards before I can go forwards. The result? My front foot has to re-plant before I can actually start accelerating (False step).

That’s an extra movement I don’t need. ❌

Instead, get yourself into a position where you’re ready to push through the front leg and project forwards from that very first step.

Of course, in a game you’ll be moving, reacting and constantly adjusting your position — that’s different.

But when you’re practicing your acceleration from set positions in training, getting yourself ready to go will help you nail that projection you’re after and start moving forwards straight away.

📌 Save this and check your first step next time you’re sprinting in training.

08/10/2026

“𝗬𝗼𝘂 𝗰𝗮𝗻’𝘁 𝗿𝗲𝗮𝗹𝗹𝘆 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝗽𝗮𝗰𝗲” 🤔

Danny Murphy made this comment on talkSPORT while discussing Florian Wirtz — and it highlights one of the biggest misconceptions around speed in football.

𝗬𝗼𝘂’𝗿𝗲 𝗲𝗶𝘁𝗵𝗲𝗿 𝗳𝗮𝘀𝘁 𝗼𝗿 𝘆𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁.

As Joel says in the video, that’s a belief a lot of players grow up with. And if you don’t believe speed can improve, why would you ever spend time actually training it?

𝗦𝗽𝗲𝗲𝗱 𝗰𝗮𝗻 𝗯𝗲 𝗱𝗲𝘃𝗲𝗹𝗼𝗽𝗲𝗱.

Sprint fast. Give yourself enough recovery between reps to produce quality. Work on your technique. Develop the physical qualities that underpin speed. And most importantly — 𝗱𝗼 𝗶𝘁 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁𝗹𝘆.

I was at my fastest at 30, through a combination of consistency, education and actually training speed properly.

That’s also why I created 𝗦𝗽𝗲𝗲𝗱 𝗛𝗤® — to take away the guesswork and give players structured speed training they can follow wherever they are.

💥 Acceleration
⚡ Top Speed
💥 Plyometrics
🔀 Change of Direction
📈 Structured programmes & progressions

𝗦𝗽𝗲𝗲𝗱 𝗶𝘀 𝘁𝗿𝗮𝗶𝗻𝗮𝗯𝗹𝗲. 𝗬𝗼𝘂 𝗷𝘂𝘀𝘁 𝗵𝗮𝘃𝗲 𝘁𝗼 𝘁𝗿𝗮𝗶𝗻 𝗶𝘁.

Want to start working on yours?

📩 DM or Comment “𝗣𝗔𝗖𝗘” and I’ll send you a 𝗙𝗥𝗘𝗘 𝘀𝗽𝗲𝗲𝗱 𝘄𝗼𝗿𝗸𝗼𝘂𝘁 from 𝗦𝗽𝗲𝗲𝗱 𝗛𝗤® to get started.

20/07/2026

𝗔𝗕𝗢𝗨𝗧 𝗦𝗣𝗘𝗘𝗗 𝗦𝗢𝗟𝗨𝗧𝗜𝗢𝗡𝗦® ⬆️

Founded in 2018 by former international sprinter and two-time Irish 60m Champion Dean Adams, Speed Solutions helps players and athletes unlock their speed potential to gain an edge in their sport.

Whether you’re looking to improve your acceleration, top speed, change of direction or overall movement, every session is designed to help you perform with greater speed, confidence and efficiency when it matters most.

We believe speed isn’t just something you’re born with — it’s a skill that can be developed through the right coaching, quality training and consistent practice.

Swipe through to learn more about who we are and what we’re all about. ⬅️

𝗥𝗲𝗮𝗱𝘆 𝘁𝗼 𝘀𝗲𝗲 𝘄𝗵𝗮𝘁 𝘀𝗽𝗲𝗲𝗱 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗰𝗮𝗻 𝗱𝗼 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗴𝗮𝗺𝗲?

📩 Send a DM or tap the link in my bio to get started.

15/07/2026

Your warm-up shouldn’t just warm you up…

It should make you faster.

One of the biggest mistakes I see is players switching off during sprint drills.

They go through the motions.

But every rep is an opportunity to improve.

In this drill, the goal isn’t simply to lift your knees.

It’s to:
✅ Strike the ground hard ⬇️
✅ Keep the toes up
✅ Create stiff ankles
✅ Produce fast, powerful ground contacts

The more you practice applying force into the ground, the more natural it becomes when you sprint in a game.

Don’t just warm up.

Train with intent.

💬 Comment “SPEED” and I’ll send you a FREE speed workout. ⚡

10/07/2026

Change of direction isn’t just about your feet… it’s about your hips.

One of the biggest mistakes I see is players trying to turn with their feet first.

Instead, start to turn your hips towards where you want to go.

Your feet will naturally follow, helping you:
✅ Brake sooner
✅ Change direction more efficiently
✅ Accelerate away faster

Small technical changes like this can make a huge difference on the pitch.

💬 Comment “SPEED” and I’ll send you a FREE speed workout to help you become faster.

07/07/2026

“Speed kills.”

It’s a simple phrase, but there’s a lot of truth behind it.

One of Mbappé’s biggest strengths isn’t just that he’s fast…

It’s what his speed allows him to do.

⚡ Make runs with confidence.
⚡ Attack space before defenders can react.
⚡ Stretch defences.
⚡ Create chances that other players simply can’t.

When players know they have speed, they play differently.

That’s why speed isn’t just a physical quality.

It’s a tactical advantage.

It’s a confidence booster.

And it’s one of the biggest game-changers in modern football.

17/06/2026

One of the biggest mistakes I see when working with team sport athletes is rushing the first few steps.

Players often think faster feet automatically means faster acceleration.

In reality, if you don’t create enough space with each step, you limit your ability to push back into the ground and produce force.

A good knee lift isn’t about lifting the knee for the sake of it.

It’s about creating the space needed to attack the ground and drive yourself forwards.

Create space ➡️ Apply force ➡️ Accelerate.

Address

Eden Community Centre Pitches
Carrickfergus
BT389BH

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 1pm

Telephone

+447413676679

Website

https://speedsolutions.services/, https://my.playbookapp.io/speed-hq, https://my.playbookapp.io/speed-hq/checkout?promo=

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