Monday - Friday: 8am - 7pm
Saturday: 8am - 4:20pm
Shop 1B, 10-18 Robertson St,
Sutherland NSW 2232


Sprint Training and Development


Looking To Run Faster?

We have good news, running fast is not just about having great genetics. To run faster and reach your true potential in running speed there are three keys to success:

  • No Deficiencies in flexibility or strength that are key to sprinting
  • High level sprint mechanics
  • Individualised strength training program specific for sprinting 

You will have limited results and possibly lead yourself to injury if you don’t work on all three key areas when trying to run faster.

How Do We Improve Your Running Speed?

We first conduct a comprehensive physical assessment for any flexibility or strength related issues that could either lead to an injury or lead to reduced performance. Once we complete this, we then perform an individualised running assessment with slow motion video analysis and laser gate timing for high quality accuracy. This gives the best chance to have the most efficient and effective running program to provide you with the best results possible. We have a program that we have developed to cover all the key areas for speed development that takes 8 sessions for most people. However, we can customise the amount of sessions with you.


The Need for Speed Program

8 sessions Including:

  • All new patients to the clinic will need a physical assessment before the running assessment.
  • Initial Running Assessment including video analysis and laser timing gates for maximum accuracy.
Our Program: 


  • Session 1: Physical Assessment In Clinic 
    • Specific strength and physical assessment to running
  • Session 2: Running Assessment: 
    • Running & speed assessment (10 metre, 40 yard/60 yard & 5m-10m-5m Test), (other tests available on request)
    • 2 tests of each, the key is the average time of each distance of run. 
    • Both assessments reviewed and then individualised training program created aligned with your goals and areas to improve
  • Training Session 1:
    • How to Warm Up
    • Ball of Foot Contact
    • Horizontal Force Vector
    • Horizontal Landing
    • Lateral Force Acceptance
  • Session 2:
    • Leg Drive
    • Acceleration Phase
    • Deceleration
      • Straight Line
      • Vertical Landing
  • Session 3:
    • Ground Contact Time
    • High Knees/Top Speed Phase
  • Session 4:
    • Ankle Stiffness
    • Planned Change of Direction
  • Session 5:
    • Swerving/Maintaining Speed
    • Reactive Agility
    • Capacity
  • Session 6:   
    • Additional Training
  • Session 7:  
    • Additional Training
  • Session 8:  
    • Additional Training  
  • Re-testing


  • (Private Health/HICAPS available for all sessions)
  • 1 on 1 sessions are preferred, but small groups are allowed upon request.
  • Reduced rates for small group training sessions (up to 4 patients/athletes maximum)
    • Small groups ideal for family or friends at similar levels or experience with running.
    • Will I get much individual attention with the small group training sessions? Yes!
    • The reason why these running training sessions can have up to 4 people  is the patient/athlete needs more rest/recovery time between runs. This is where the player can rest, but still watch and learn from the coaching of other players.
    • Greater then 4 patients/athletes the quality of training and coaching dramatically reduces so we will not do anymore then 4. Quality of service is paramount to this program.
  • **Please note: Your health is our primary concern. You need to be in shape to run, you don’t run to get in shape. If during the assessment sessions our physiotherapists identify an issue that could put you at risk of injury, you will not be able to begin the program until the issue is resolved**
When & Where:
  • Testing and re-testing will be held at The Ridge Athletics Track
    • Please arrive 10-15 minutes before your training session to warm up
    • Training sessions 1 & 2 will be held at the Pontifex Physiotherapy clinic
    • Training sessions 3-8 will be at Sutherland Oval (unless raining, then they will be held at the Pontifex Physiotherapy clinic)
      • Please arrive 10-15 minutes before your training session to warm up
  • Excited About This?

    If you are new to Pontifex Physiotherapy, please call or email us to discuss any further questions you may have or setup your sessions.


    Phone: (02) 8515 0326