A proven athletic development system — created and delivered by Ben Cullen. For athletes who want to be faster, sharper and more powerful in every sport.
The BCA Method·Assess·Develop·Train·Measure·Progress·Speed·Agility·Power·Strength·Coordination·Resilience·The BCA Method·Assess·Develop·Train·Measure·Progress·
The Problem
SPORT-SPECIFIC TRAINING ISN'T ENOUGH.
Your child trains tennis, football, swimming, rugby. They work hard. They're dedicated. But something is missing — the athletic engine underneath the sport.
Speed off the mark. Sharp reactions. Explosive power. Change of direction. These are trainable skills that no sport-specific coach is building — and they make the difference between good and great.
✓
Most young athletes never do dedicated speed training
✓
Athletic foundations deteriorate without specific work
✓
The fastest athletes build the engine first — then the sport skill
✓
The BCA Method fills this gap systematically
The Reality
Trains 5x per week
But never specifically trains speed or agility
Works incredibly hard
But without athletic foundations progress plateaus
Has real potential
But is being held back by missing physical qualities
Wants to compete seriously
But competitors with athletic training have the edge
How It Works
THE BCA METHOD.
A structured, progressive system that builds athletic foundations and measures improvement at every stage.
01
ASSESS
Baseline testing. Speed, agility, power and movement quality measured on day one.
02
DEVELOP
Structured 4-week blocks. Progressive intensity. Every session purposeful.
03
TRAIN
2 sessions per week minimum. Drill library. Knowledge hub. Direct access to Ben.
04
MEASURE
Week 4 retest. Every metric compared to baseline. The numbers prove the work.
05
PROGRESS
Block 2 built around your data. The programme never repeats. It never ends.
Athlete Pathways
FIND YOUR PATHWAY.
🌱Ages 6-9
BCA FOUNDATION
Movement fundamentals. Coordination, balance, reaction and basic speed mechanics. The athletic foundation every young athlete needs.
Explore →
⚡Ages 10-13
BCA DEVELOPMENT
Sprint mechanics, first step speed, agility and change of direction. Building the athletic engine that powers every sport.
Explore →
🔥Ages 14-18
BCA PERFORMANCE
High intensity speed, power and reactive strength. Built for serious athletes competing at county, regional and national level.
Explore →
🏆Elite Athletes
BCA ELITE
The complete performance partnership. In-person sessions, competition support, personal reports and direct access to Ben.
Explore →
The BCA System
WHAT WE DEVELOP.
⚡
Speed
First step explosion, sprint mechanics and top-end velocity. The most visible athletic quality — and the most trainable.
💪
Strength
Sport-specific strength development. Power through the ground, through the water, through every athletic movement.
🎯
Agility
Change of direction, reactive footwork and multi-directional speed. The quality that separates good athletes from great ones.
🏋️
Power
Explosive fast-twitch development through plyometrics and reactive strength. The engine underneath every athletic movement.
🔄
Coordination
Movement quality, body awareness and neuromuscular control. The foundation everything else is built on.
🛡️
Resilience
Injury prevention, movement screening and load management. Build athletes who stay on the pitch, court and in the pool.
Schools & Clubs
BRING THE BCA METHOD TO YOUR SCHOOL.
We deliver the BCA Athletic Development System to schools, academies and clubs across Elmbridge and Surrey. Built around your teams, your sports and your timetable.
Virtually, in person, or both.
Current Partners
Ewell Castle — UK's No.1 Ranked Tennis School
Delivering the BCA Athletic Programme across all age groups
💻
Virtual Programme
Portal access for all students. Reviewed every 6 weeks.
🏃
In Person
Ben or Cherrise on site. Weekly sessions built around your sport.
📊
Termly Blocks
6-week programme blocks aligned to your school calendar.
🎯
Any Team
Football, tennis, swimming, rugby, athletics. Adaptable to any sport.
What Parents Say
REAL RESULTS. REAL ATHLETES.
"
My son went from being the slowest in his football squad to one of the quickest in just 8 weeks. His confidence on the pitch has completely transformed. Ben doesn't just train speed — he builds athletes.
Parent of 12-year-old footballer
Cobham, Surrey
★★★★★
"
The difference in my daughter's movement on court after 6 weeks was remarkable. Her first step is completely different — more explosive, more confident. Wish we'd started sooner.
Parent of 14-year-old tennis player
Weybridge, Surrey
★★★★★
"
Ben's programme gave our academy players something we couldn't offer ourselves — dedicated athletic development. The improvement in speed and movement quality across all age groups has been outstanding.
Head of Tennis
Ewell Castle School
★★★★★
Get Started
START YOUR BCA JOURNEY.
Whether you're an athlete, a parent or a school — there's a BCA pathway built for you.
🏃
I'M AN ATHLETE
Find your programme, take the quiz and start building your athletic foundations today.
👨👩👧
I'M A PARENT
Take the 2-minute quiz to find the right programme for your child. Or message Ben directly.
🏫
I'M A SCHOOL
Bring the BCA Method to your students. Flexible, adaptable and built around your school.
The People Behind The Brand
MEET THE TEAM
30 years in sport. Real coaching pedigree. Now building the next generation of complete athletes — together.
Ben Cullen
Founder & Head Coach
30 years in sport across football, athletics, rowing and tennis, including Olympic pre-selection in 2009 and 20 years on the World Tour. Currently coaching at the UK's number one ranked tennis school.
LTA Level 4S&C Level 4SAQ Certified
Cherrise Cleary Dowling
Strength & Conditioning Coach • Virtual Sessions
Level 3 REPs qualified Personal Trainer with 10 years of coaching experience specialising in strength training for junior athletes across football, tennis and rugby, with a focus on building lasting physical foundations and preventing injury. Delivers virtual 1:1 S&C sessions, bringing expert coaching to athletes wherever they are.
Level 3 REPs PT10 Years CoachingInjury PreventionVirtual Coaching
Fully personalised • Any sport • In person Cobham & Surrey • Online worldwide
One-Off
INTRO SESSIONS
Any Sport • Ages 6–18
Two 45-minute in-person sessions with Ben — a hands-on introduction before committing to an ongoing programme.
2x 45-min in-person sessions
Movement & coordination assessment
Personalised takeaway plan
Sibling sessions available back-to-back
No ongoing commitment
£90
one-off
2 sessions • Sibling discount available
Starter
FOUNDATION
Any Sport • Ages 6–18
Movement assessment, personalised monthly programme via the members portal, weekly support from Ben.
Full movement assessment
Personalised monthly programme
Members portal access with video demos
Weekly WhatsApp check-in
Monthly progress report
£150
/month
Pay monthly • Cancel anytime
Most Popular
PERFORMANCE
Any Sport • Ages 8–18
Tailored programme plus fortnightly in-person sessions with ongoing support between visits.
Full athletic assessment & profiling
Fully personalised programme
2 in-person sessions per month
Members portal with custom video content
Unlimited WhatsApp support
Bi-monthly performance benchmarks
£350
/month
Pay monthly • Cancel anytime
Elite
ELITE ATHLETE
Any Sport • Serious Athletes
Weekly in-person sessions, full athletic programming and direct daily access to Ben.
Comprehensive athletic profiling
Weekly in-person sessions
Full tailored weekly programme
Direct daily access to Ben
Video analysis and feedback
Monthly performance report
Holiday camp priority access
£600
/month
3 month minimum • Payment plans available
Pay As You Go
ATHLETIC FUNDAMENTALS.
1:1 in-person coaching • Buy hours in blocks, just like tennis lessons • No monthly commitment
Not sure how this differs from Performance? Performance (£350/month) is a subscription — ongoing sessions, members portal access and monthly reporting bundled together. Athletic Fundamentals is pay-per-block — just the in-person hours, booked flexibly, no subscription or reporting included.
Single
1 SESSION
Any Sport • Ages 6–18
One 1-to-1 in-person hour with Ben. Perfect for trying it out or topping up between blocks.
60-min 1:1 in-person session
Speed, agility & movement focus
Book flexibly, no commitment
£65
per session
Pay as you go
Best Value
10-SESSION BLOCK
Any Sport • Ages 6–18
Ten 1-to-1 in-person hours — book flexibly across the term or holidays.
10x 60-min 1:1 sessions
£60 per session (save £50)
Book flexibly, no expiry pressure
Optional online portal add-on
£600
block of 10
£60/session
Committed
20-SESSION BLOCK
Any Sport • Ages 6–18
Twenty 1-to-1 in-person hours for families ready to make athletic development a regular fixture.
20x 60-min 1:1 sessions
£55 per session (save £200)
Book flexibly across the season
Optional online portal add-on
£1,100
block of 20
£55/session
FLEXIBLE PAYMENT OPTIONS
Multiple ways to pay — whatever works for your family
💳
Monthly
Pay monthly, cancel anytime.
📱
Bank Transfer
Simple monthly invoice.
💰
Termly — Save 10%
Pay per school term.
🤝
Sibling — Save 15%
15% off multiple children.
Find My Programme
NOT SURE WHICH TO CHOOSE? TAKE THE QUIZ.
Answer 8 quick questions and we'll recommend the perfect programme or package for your child.
Question 1 of 8
WHO ARE YOU?
Question 2 of 8
WHAT SPORT DOES YOUR CHILD PLAY?
Question 3 of 8
HOW OLD IS YOUR CHILD?
Question 4 of 8
WHAT LEVEL WOULD YOU SAY YOUR CHILD IS AT?
Question 5 of 8
HOW MANY HOURS A WEEK DOES YOUR CHILD TRAIN?
Question 6 of 8
HAS YOUR CHILD DONE SPECIFIC SPEED TRAINING BEFORE?
Athletic foundations transfer to every sport — tennis, football, rugby, cricket, hockey, basketball and more. Personal coaching packages are fully tailored to your child's specific sport.
Very little. Most sessions need cones and a flat space — garden, park or court. Some use an agility ladder (under £10 on Amazon). No gym equipment needed.
2 sessions per week for all online programmes. Designed to complement existing sport without overloading young athletes.
Yes — no contracts on online programmes or Foundation and Performance packages. Founding Athlete pricing stays locked. Elite package has a 3 month minimum.
Both. In-person in Cobham and Surrey. Online coaching available worldwide via video and the members portal.
Most junior athletes never train the foundations that make every sport better. Here is why that matters.
The Science
WHY STEADY STATE CARDIO ISN’T ENOUGH.
2M+
People Studied
A comprehensive analysis of over 2 million people found that muscle power is a stronger predictor of longevity than strength alone. Not endurance. Not flexibility. Power.
40s
When It Starts
Fast-twitch muscle fibre decline accelerates after your fourth decade. These are the fibres responsible for explosive movement, power output and fall prevention. They don’t respond to jogging.
Type II
The Fibres That Matter
Fast-twitch Type II fibres are your safety net — helping you move quickly, absorb impact and stay injury-free. Research confirms that sprint and power training preserves them. Endurance training alone does not.
Use It
Or Lose It
Long, low-intensity endurance work may actually reduce fast-twitch capability over time. The adults who move like athletes into their 50s and 60s are the ones who never stopped training explosively.
Who This Is For
🏃
Former Athletes
You played sport at a decent level. You want to move like an athlete again, not just stay fit. You miss the feeling of being genuinely fast.
🎾
Active Adults 30+
You train consistently but something is missing. You want power, speed and agility — not just cardiovascular fitness.
💼
Time-Pressed Professionals
You don't have hours to spend in a gym. Sprint and power training is the most time-efficient way to build genuine athletic quality.
🏋️
Gym-Goers Wanting More
You lift, you run, but you've never trained explosively. This is the missing layer that transforms how you move in everything else.
⚡
Masters Competitors
You compete or want to compete at masters level. Structured speed and power work is what separates the field.
🛡️
Injury Prevention Focus
You've had injuries and want to move better, absorb impact more efficiently and build the resilience to stay active for decades.
What We Build
1
Sprint Mechanics
How to actually run fast. Posture, arm drive, acceleration phase, stride efficiency. Most adults have never been taught this — and it changes everything.
2
Explosive Power
Broad jump, bounding, plyometrics. The fast-twitch stimulus your body needs to preserve power output and protect against age-related decline.
3
Agility & Reaction
Change of direction speed, reactive movement, lateral quickness. The movement quality that keeps you sharp in sport and in daily life.
4
Movement Quality
Mobility, stability and correct mechanics under load. Building a body that moves efficiently, absorbs impact well and stays injury free.
5
Benchmarking & Progression
Sprint times, agility scores, power outputs — measured, tracked and improved. You'll know exactly what's getting better and why.
From Ben
"I’m 36 and currently training for masters sprint competition. I know exactly what it feels like to rebuild athletic movement as an adult — the stiffness, the hesitation, the gap between how you remember moving and how you actually move now. I also know how quickly that changes with the right training. This programme exists because I needed it myself."
30 minutes with Ben. Discuss your athletic history, your goals and what’s holding you back. Walk away with a clear picture of what’s possible. No cost, no obligation.
Whether you are unsure which programme fits, want personal coaching, or just want to know more — Ben will help. No hard sell. No pressure.
Typical Response Time
WhatsApp: Within hours • Email: Within 24 hours
Founding Athlete Programme
10 SPOTS PER AGE GROUP
Limited to 10 athletes per age group. £50/month locked in for life while you stay enrolled. Full launch price rises to £100. Be part of building something from the ground up.
YOU WERE AN ATHLETE. YOU STILL ARE. START MOVING LIKE ONE.
Steady state cardio isn’t enough. The fast-twitch fibres that make you powerful, quick and injury-resilient are disappearing with age — and jogging isn’t stopping it. Sprint training is.
A comprehensive analysis of over 2 million people found that muscle power is a stronger predictor of longevity than strength alone. Not endurance. Not flexibility. Power.
40s
When It Starts
Fast-twitch muscle fibre decline accelerates after your fourth decade. These are the fibres responsible for explosive movement, power output and fall prevention. They don’t respond to jogging.
Type II
The Fibres That Matter
Fast-twitch Type II fibres are your safety net — helping you move quickly, absorb impact and stay injury-free. Research confirms that sprint and power training preserves them. Endurance training alone does not.
Use It
Or Lose It
Long, low-intensity endurance work may actually reduce fast-twitch capability over time. The adults who move like athletes into their 50s and 60s are the ones who never stopped training explosively.
Who This Is For
🏃
Former Athletes
You played sport at a decent level. You want to move like an athlete again, not just stay fit. You miss the feeling of being genuinely fast.
🎾
Active Adults 30+
You train consistently but something is missing. You want power, speed and agility — not just cardiovascular fitness.
💼
Time-Pressed Professionals
You don't have hours to spend in a gym. Sprint and power training is the most time-efficient way to build genuine athletic quality.
🏋️
Gym-Goers Wanting More
You lift, you run, but you've never trained explosively. This is the missing layer that transforms how you move in everything else.
⚡
Masters Competitors
You compete or want to compete at masters level. Structured speed and power work is what separates the field.
🛡️
Injury Prevention Focus
You've had injuries and want to move better, absorb impact more efficiently and build the resilience to stay active for decades.
What We Build
1
Sprint Mechanics
How to actually run fast. Posture, arm drive, acceleration phase, stride efficiency. Most adults have never been taught this — and it changes everything.
2
Explosive Power
Broad jump, bounding, plyometrics. The fast-twitch stimulus your body needs to preserve power output and protect against age-related decline.
3
Agility & Reaction
Change of direction speed, reactive movement, lateral quickness. The movement quality that keeps you sharp in sport and in daily life.
4
Movement Quality
Mobility, stability and correct mechanics under load. Building a body that moves efficiently, absorbs impact well and stays injury free.
5
Benchmarking & Progression
Sprint times, agility scores, power outputs — measured, tracked and improved. You'll know exactly what's getting better and why.
From Ben
"I’m 36 and currently training for masters sprint competition. I know exactly what it feels like to rebuild athletic movement as an adult — the stiffness, the hesitation, the gap between how you remember moving and how you actually move now. I also know how quickly that changes with the right training. This programme exists because I needed it myself."
30 minutes with Ben. Discuss your athletic history, your goals and what’s holding you back. Walk away with a clear picture of what’s possible. No cost, no obligation.
We deliver the BCA Athletic Development System to schools, academies and clubs. Built around your teams, your sports and your schedule. Virtually, in person or both.
PROUD PARTNER OF THE UK'S NO.1 RANKED TENNIS SCHOOL
Ewell Castle School — BCA Athletic Programme delivered across all age groups
Built For Schools
ADAPTABLE. MEASURABLE. PROVEN.
No two schools get the same programme. The BCA Method wraps around your existing sport provision — your teams, your timetable, your students. Football academy or tennis programme, swimming squad or multi-sport PE — we build around what you already have.
Every programme is reviewed and updated every 6 weeks so students are always progressing — never repeating the same content term after term.
✓
Built around your specific teams and sports
✓
Virtual delivery, in person, or both
✓
Reviewed and updated every 6 weeks
✓
Measurable results — baseline and retest every block
Flexible scheduling — works around your school calendar
Any Sport
Football, tennis, rugby, cricket, swimming, athletics. The BCA Method is sport-agnostic — athletic qualities transfer across everything.
Any Team Structure
Year groups, squads, academies, individual teams. We build the programme around your structure not ours.
Any Age Group
From Year 3 upwards through sixth form. Age-appropriate content and progressions at every stage.
Any Level
Beginner to elite. Foundation to performance. We meet students where they are and build from there.
How We Deliver
TWO WAYS TO WORK WITH US.
💻
VIRTUAL PROGRAMME
Students access the BCA portal with structured weekly speed, agility and S&C sessions. Content reviewed and updated every 6 weeks. Perfect for schools integrating athletic development into existing PE or home training.
✓Full BCA portal access for all enrolled students
✓Structured weekly sessions reviewed every 6 weeks
✓Drill library, knowledge hub and progress tracking
✓Ben reviews and updates content every half term
🏃
IN PERSON DELIVERY
Ben or Cherrise delivers weekly speed, agility and S&C sessions on site at your school. Fully structured around your sport programme, your facilities and your students.
✓Weekly on-site delivery by qualified BCA coaches
✓Sessions built around your sport and facilities
✓Plus full virtual portal access for home training
✓6-week programme blocks with review and update
VIRTUAL + IN PERSON — THE COMPLETE PACKAGE
Weekly on-site delivery plus full portal access for home training between sessions. The most comprehensive way to implement the BCA Method across your school.
The Academic Year
THE BCA SCHOOL YEAR ROADMAP.
Structured around the academic calendar. Every term has a focus — every block progresses from the last. Students never repeat the same content.
AUTUMN TERM
FOUNDATION BLOCK 1
First half term: baseline assessment, technique foundations, movement quality. Second half term: add load, build speed mechanics, introduce explosive work.
Weeks 1-6 · Assess & Build
SPRING TERM
DEVELOPMENT BLOCK 2
First half term: sport-specific speed and agility, power development. Second half term: peak intensity, reactive strength, competitive performance preparation.
Weeks 7-12 · Develop & Peak
SUMMER TERM
PERFORMANCE BLOCK 3
First half term: full performance expression, speed endurance, match-ready conditioning. Second half term: full retest, celebrate progress, preview next academic year.
Weeks 13-18 · Perform & Retest
EVERY BLOCK REVIEWED & UPDATED BY BEN · CONTENT NEVER REPEATS · PROGRESS MEASURED AT EVERY STAGE
What Schools Get
EVERYTHING YOUR STUDENTS NEED.
⚡
Speed & Agility Sessions
Structured weekly sessions covering sprint mechanics, first step speed, change of direction and reactive movement.
💪
S&C Programming
Age-appropriate strength and conditioning built around your sport. Power, resilience and injury prevention.
📱
Student Portal Access
Every student gets access to the BCA portal — drill library, weekly sessions, knowledge hub and progress tracking.
📊
Progress Reporting
Baseline testing at the start of each block. Retest at the end. You see exactly what has improved in measurable data.
🔄
6-Week Reviews
Ben reviews and updates all content every 6 weeks so students always have fresh, progressive material.
🏫
Curriculum Aligned
Sessions designed to complement your existing PE programme and sport provision — not replace it.
Get In Touch
LET'S TALK ABOUT YOUR SCHOOL.
Every school is different. Every team has different needs. Get in touch and we'll put together a proposal built specifically around your school, your teams and your budget.
Whether you're looking for virtual programming, in-person delivery or both — we'll find what works for you.
Plyometric power development for athletes who have completed Block 1 foundations. This programme requires proper landing mechanics and movement quality before starting.
Prerequisites
✓ Complete 4 weeks of your main programme ✓ Submit your Week 4 retest scores to Ben ✓ Receive your Jump Programme code from Ben
Submit your Week 3 scores to Ben. He will send your Week 4 unlock code within 24 hours.
After Week 4
Submit your retest scores and Ben will personally review your Block 1 progress. Your Block 2 programme arrives within 24 hours — progressed and built around your results.
Submit your Week 4 retest scores to Ben. He reviews your progress personally and sends your Block 2 unlock code within 24 hours. This is just the beginning.
Submit your Week 3 scores to Ben. He will send your Week 4 unlock code within 24 hours.
After Week 4
Submit your retest scores and Ben will personally review your Block 1 progress. Your Block 2 programme arrives within 24 hours — progressed and built around your results.
Submit your Week 4 retest scores to Ben. He reviews your progress personally and sends your Block 2 unlock code within 24 hours. This is just the beginning.
Submit your Week 3 scores to Ben. He will send your Week 4 unlock code within 24 hours.
After Week 4
Submit your retest scores and Ben will personally review your Block 1 progress. Your Block 2 programme arrives within 24 hours — progressed and built around your results.
Submit your Week 4 retest scores to Ben. He reviews your progress personally and sends your Block 2 unlock code within 24 hours. This is just the beginning.
Foundation → Intermediate → Advanced. Master each level before progressing. Every drill includes a coaching cue — the single most important thing to focus on.
Wall Drives
Acceleration
FOUNDATION
Hands flat on wall at 45°. Drive alternate knees up powerfully. The single most important drill for sprint acceleration.
Coaching Cue
"Drive the knee to 90°. Think piston, not pendulum."
Sets
4
Reps
10 each leg
Rest
30s
Falling Starts
Acceleration
FOUNDATION
Video coming soon
Lean forward progressively until you reach the point of no return, then sprint. Teaches the body to find the correct lean angle instinctively.
Coaching Cue
"Let gravity create the lean. Don't force it — feel the fall."
Sets
6
Reps
20m
Rest
45s
Resisted March
Acceleration
FOUNDATION
Video coming soon
March forward with high knees against a band or partner. Builds hip flexor strength for a powerful drive phase.
Coaching Cue
"Full arm swing, 90 degrees. Arms are as important as legs here."
Sets
3
Reps
20m
Rest
40s
3-Point Start
Acceleration
INTERMEDIATE
Video coming soon
One hand on ground, athletic position. On go, explode into a 10m sprint. Teaches maximal first-step power from a low drive angle.
Coaching Cue
"Stay low for the first 5 steps. Coming upright too early kills acceleration."
Sets
6
Reps
15m
Rest
50s
A-Skip
Speed Mechanics
FOUNDATION
Video coming soon
Exaggerated skipping with high knee drive and active forefoot strike. Primary drill for ingraining correct sprint mechanics at low intensity.
Coaching Cue
"Tall posture, slight forward lean. Strike the ground under your hip, not in front."
Sets
4
Reps
30m
Rest
30s
B-Skip
Speed Mechanics
INTERMEDIATE
Video coming soon
A-skip with an additional leg extension cycle. Develops the full sprint cycle including the crucial pawing motion at ground contact.
Coaching Cue
"The cycle should feel like scraping mud off your shoe as you strike down."
Sets
4
Reps
30m
Rest
35s
High Knees
Speed Mechanics
FOUNDATION
Video coming soon
Running with maximum knee drive at high cadence. Develops stride frequency and neuromuscular coordination.
Coaching Cue
"Arms drive the rhythm. Fast elbows = fast legs. Keep them at 90 degrees."
Sets
4
Reps
20m
Rest
30s
Flying 20s
Max Velocity
INTERMEDIATE
Video coming soon
10m gradual build into 20m maximum effort. Goal is peak velocity — the build eliminates fatigue as a limiter.
Coaching Cue
"Relax at top speed. Tension is the enemy. Loose jaw, loose shoulders, fast feet."
Sets
5
Reps
30m total
Rest
90s
T-Drill
Change of Direction
INTERMEDIATE
Video coming soon
Sprint 10m, shuffle right 5m, left 10m, right 5m, backpedal. Gold standard agility test across all sports.
Coaching Cue
"Stay low in the shuffle. Never cross your feet. Touch each cone with your hand."
"Plant wide on the outside edge of the foot. A narrow plant causes ankle injuries."
Sets
4 each
Reps
Full drill
Rest
60s
Pro Agility
Sport Speed
ADVANCED
Video coming soon
Centre, sprint 5m right, 10m left, 5m back. Trains the change of direction pattern used in every team sport.
Coaching Cue
"Accelerate hard out of every cut. The decel-to-accel transition is the actual skill."
Sets
6
Reps
Full drill
Rest
60s
L-Drill
Advanced Agility
ADVANCED
Video coming soon
Sprint 5m, cut 90° left, sprint 5m, cut 90° right, sprint 5m back. Sharp-angle direction change at speed.
Coaching Cue
"Shorten your stride 2 steps before each cut. Cutting at full stride causes slipping."
Sets
4 each
Reps
Full drill
Rest
75s
Broad Jump
Explosive Power
INTERMEDIATE
Video coming soon
Standing two-foot takeoff, maximum horizontal distance, controlled landing. Tests and trains explosive hip extension.
Coaching Cue
"Swing the arms hard. Landing should be soft — absorb it, don't crash into it."
Sets
4
Reps
5 reps
Rest
45s
Bounding
Power Endurance
INTERMEDIATE
Video coming soon
Exaggerated running stride with maximum power through each ground contact. Develops elastic strength and hip extension power.
Coaching Cue
"Think of each bound as a single-leg broad jump. Maximise ground contact power."
Sets
4
Reps
30m
Rest
60s
Depth Drops
Reactive Strength
ADVANCED
Video coming soon
Step off a 30-40cm box, land on both feet and immediately jump maximally. Develops the ability to absorb and redirect force instantly.
Coaching Cue
"Minimal ground contact time. The ground is hot — get off it as fast as possible."
Sets
4
Reps
6 reps
Rest
45s
Single Leg Hops
Stability & Power
INTERMEDIATE
Video coming soon
Consecutive hops on one leg for distance. Develops single-leg power and the stability needed to transfer force during sprinting.
Coaching Cue
"Land on a slightly bent knee. A locked knee on landing is an injury waiting to happen."
Sets
3 each
Reps
10 hops
Rest
40s
Knowledge Hub
Four in-depth articles on the science behind your programme. The more you understand why, the better you train.
Performance Science
HOW YOUR BRAIN LEARNS TO RUN FAST
Speed is a neurological skill before it's a physical one. Understanding how the brain encodes movement patterns explains why training method matters far more than training volume.
The Myelin Factor
Every time you perform a movement correctly, a neural pathway fires and gets wrapped in myelin — a fatty sheath that dramatically increases signal speed. More myelin means faster, more automatic movement. This is why 100 correct reps beats 1,000 sloppy ones. Poor mechanics practiced thousands of times become deeply wired poor mechanics.
Why Fatigue Ruins Speed Training
The central nervous system cannot distinguish between "tired but trying" and "this is my maximum speed." If you sprint when fatigued, you are literally training your nervous system to produce slower movement. Quality and rest between reps matters as much as the reps themselves.
The Role of Sleep
Neural consolidation — the process by which the brain permanently encodes new movement patterns — happens during deep sleep. Athletes sleeping less than 7 hours show measurably slower skill acquisition. The session plants the seed. Sleep grows it.
Athletic Development
THE LONG-TERM ATHLETE: WHY RUSHING DEVELOPMENT COSTS YEARS
The most common mistake in youth sport is optimising for short-term performance at the cost of long-term athletic potential.
What the Research Shows
Athletes who specialise in one sport before age 13 are statistically more likely to plateau in their mid-teens. Early specialisation builds sport-specific patterns at the expense of athletic foundations — the very foundations that become the ceiling for later development.
The Critical Windows
Ages 6-9: movement variety and coordination. Ages 10-13: the golden window for speed mechanics — the nervous system is uniquely plastic and patterns here persist for decades. Ages 14-18: strength, power and sport-specific application. Trying to install foundations at 16 that should have been built at 11 is costly.
What This Means For You
Your programme is designed around this framework. The drills, progressions and intensities are calibrated for where your athlete sits in their development arc — not just their current performance level.
Injury Prevention
THE 3 MOST PREVENTABLE SPRINT INJURIES
Most sprint injuries are predictable. They're almost never bad luck — they're caused by specific mechanical errors or training errors that compound over time.
Hamstring Strain
Occurs during the deceleration phase or at peak velocity. The hamstring is overwhelmed by the eccentric load of slowing the leg. Prevention: Nordic curls twice per week, never sprint cold, gradual velocity build in the first 3-4 reps of every session. This is non-negotiable.
Achilles Tendinopathy
Caused by rapid increases in sprint volume, particularly on hard surfaces. The tendon needs 48-72hrs to recover from maximal loading. Prevention: never two max-intensity sessions back to back. Monitor weekly sprint volume. Include calf raises and eccentric heel drops in your between-session routine.
Hip Flexor Strain
Almost always a sign of overstriding — reaching the foot out in front of the body instead of striking under the hip. Prevention: correct wall drives, daily hip flexor mobility and proper acceleration mechanics. This injury is almost entirely a mechanics problem.
Nutrition & Recovery
FUELLING AN ATHLETE: THE COMPLETE GUIDE
You cannot out-train poor nutrition. For speed athletes specifically, what you eat and when you eat it directly impacts training quality, recovery rate and long-term adaptation.
Pre-Session
Speed training runs on glycogen. Sessions in a depleted state produce lower quality reps, greater injury risk and slower neural adaptation. Eat a carbohydrate-rich meal 2-3 hours before, or a lighter snack 45-60 mins before. Avoid high-fat meals immediately pre-session.
The 30-Minute Window
In the 30 minutes after a sprint session, muscle protein synthesis is elevated and glycogen resynthesis is accelerated. This is the most important nutritional window for an athlete. Aim for 20-40g protein and 40-80g fast carbohydrates. Chocolate milk is one of the most effective and accessible recovery options.
Hydration
A 2% reduction in body water causes measurable performance decline — reaction time slows, power drops. For a 50kg athlete that's just 1 litre of fluid. Start sessions fully hydrated. Thirst is a lagging indicator — by the time you're thirsty, performance is already impaired.
Warm-Up Library
Four warm-up and cool-down protocols. Never skip the warm-up — it's not injury prevention theatre, it's performance preparation.
Pre-Sprint Warm-Up — Standard
12-15 mins
Easy jog 2×40m — nothing hard, just circulation
Walking high knees 20m — hip mobility and activation
Walking quad stretch 20m — pull heel to glute, alternate
Walking hamstring scoops 20m — straight leg reach, alternate
Lateral shuffle 2×15m each direction
Carioca 2×20m — coordination and hip rotation
A-skip 2×20m — begin grooving sprint mechanics
Stride 2×40m at 70% — build into pace gradually
Stride 2×40m at 85% — approaching sprint pace
Pre-Speed Session — CNS Activation
10-12 mins
Jog 2×30m easy
Ankle circles 10 each direction — critical for sprint health
Hip flexor stretch 30 secs each side — kneeling
Leg swings forward/back 10 each leg
Leg swings side to side 10 each leg — glute activation
Falling starts ×3 at 80% — acceleration without full sprint effort
Pre-Agility Session — Movement Prep
10 mins
Jog 2×20m easy
Butt kicks 2×20m — quad and hip flexor activation
High knees 2×20m
Lateral shuffle 2×15m each direction
Forward lunge with rotation 5 each side
Cone touch drill 60 secs at 50% — activate change of direction
T-drill ×2 at 70% — groove the pattern before full effort
Post-Session Cool-Down
8-10 mins
Easy walk/jog 2×40m — begin parasympathetic recovery
Standing quad stretch 45 secs each side
Kneeling hip flexor stretch 45 secs each side
Seated hamstring stretch 45 secs each side
Glute stretch (figure-four) 30 secs each side
Calf stretch 30 secs each side — Achilles protection
10 slow deep breaths — nervous system downregulation
Recommended Reading
Book
The Talent Code
Daniel Coyle
How deep practice and myelin development create exceptional skill. Directly relevant to why your programme is structured the way it is.
Book
Speed Training for Young Athletes
Keith Miniscalco
The definitive practical manual for youth speed development. Technical, evidence-based and age-appropriate.
Book
Endure
Alex Hutchinson
The science of performance limits and what the brain actually controls. Changes how you think about effort and potential.
Book
The Sports Gene
David Epstein
Nature vs nurture in athletic performance. Nuanced and fascinating — challenges assumptions about talent and training.
Book
Bounce
Matthew Syed
The myth of natural talent. Syed's own story as a world-class table tennis player trained through deliberate practice.
Framework
Long-Term Athlete Development
Balyi, Way & Higgs
The evidence-based framework underpinning this programme. Understanding LTAD explains why we do what we do at each age and stage.
For Parents
HOW TO SUPPORT YOUR ATHLETE BETWEEN SESSIONS
Praise the process, not the outcome
Comment on effort and correct mechanics, not speed. "You drove that knee really well" lands better than "you were so fast." Athletes praised for effort are more resilient to setbacks.
Let them rest
Pushing for extra training between sessions undermines the programme. The rest days are where adaptation happens. A tired athlete in the next session learns nothing and risks injury.
Feed them well
Protein within 30 minutes of a session. Carbs before. Water consistently throughout the day. These three things matter more than any supplement.
Watch without coaching
If you watch sessions, stay silent on technique. Two voices with different cues creates confusion. Your job in the stands is to be supportive, not instructive.
Ask good questions
After a session, ask "what did you work on today?" not "how did you do?" The first builds reflection and growth mindset. The second creates anxiety about performance.
Celebrate the small wins
A 0.1 second improvement in the T-drill is huge. These moments matter enormously to young athletes — notice them, name them, celebrate them.
Submit Scores
Benchmark History
Scores appear here after each testing session. Week 1 is your baseline.
30m Sprint
Wk 1
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Latest
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T-Drill
Wk 1
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Latest
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505 Cut
Wk 1
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Latest
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Broad Jump
Wk 1
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Latest
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Pro Agility
Wk 1
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Latest
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Next test: End of Week 4
Notes From Ben
WELCOME
Session 1
"Welcome to your programme. Review your drills, track your progress and message me any time. Let's get to work."
— Ben Cullen
Session notes and coaching updates will appear here after each session with Ben.
Plyometric power development · Block 1 Foundation required
Prerequisites
This programme requires Block 1 Foundation complete. Plyometric training places high loads on tendons and joints. Athletes need proper landing mechanics and movement quality first. Rushing this causes injuries.
Power
Explosive Force
Height
Jump Higher
Landing
Safe Mechanics
Speed
Fast Twitch
4-Week Jump Block
WEEK 1 — LANDING MECHANICS
Before we jump high we learn to land safely. This week is entirely about absorbing force correctly.
SESSION 135-40 mins
Warm Up
8 mins
Jog 2x30m • Ankle circles • Leg swings • Explosive skips
Depth Drop
4 sets • 8 reps
Step off 30cm box • land soft • focus on absorption
Broad Jump
4 sets • 5 reps
Max distance • stick every landing before going again
Single Leg Balance
3 sets • 45s each
Eyes closed last 20 secs • stability foundation
Cool Down
6 mins
Walk • Calf stretch 45s • Quad stretch 45s
SESSION 235-40 mins
Warm Up
8 mins
Jog • Dynamic stretches • Ankle bounces • Hip circles
Box Jump Low
4 sets • 6 reps
30cm box only • perfect landing every rep • step down
Lateral Bounds Slow
3 sets • 6 each
Slow and controlled • stick every landing
Single Leg Hop
3 sets each • 4 hops
Short distance • land and hold 2 secs before next hop
Cool Down
6 mins
Easy jog • Hip flexors • Hamstrings
WEEK 2 — LOAD THE SPRING
Landing mechanics are solid. Now we build explosive power through the full plyometric range.
Stand in front of a box 30-40cm. Jump with two feet, land softly on top with bent knees. Step down never jump down. The king of plyometric training.
Coaching Cue
"Drive the arms up as you jump. Arms create 30% of jump height. Soft landing — absorb it."
Sets
4
Reps
6 reps
Rest
45s
🔄 Depth Drop
PLYOMETRIC
Step off a box and land on both feet absorbing the impact. Focus entirely on landing mechanics before progressing to depth jumps.
Coaching Cue
"Land quiet. Loud landing means you are crashing into the floor, not absorbing force."
Sets
4
Reps
8 reps
Rest
30s
⚡ Depth Jump
PLYOMETRIC
Step off box, land and immediately jump maximally. Minimum ground contact. Only for athletes who have mastered the depth drop.
Coaching Cue
"The ground is hot. Get off it as fast as possible. No pause between landing and takeoff."
Sets
4
Reps
5 reps
Rest
60s
🦘 Broad Jump
PLYOMETRIC
Two-foot takeoff, maximum horizontal distance, controlled landing. Tests and trains explosive hip extension.
Coaching Cue
"Swing the arms back then forward aggressively. Hip extension and arm drive together."
Sets
4
Reps
5 reps
Rest
45s
🏃 Consecutive Broad Jumps
PLYOMETRIC
5 broad jumps in a row without stopping. Develops power endurance and repeated explosive efforts.
Coaching Cue
"Each jump maximum effort. If you slow down, rest longer next time."
Sets
3
Reps
5 jumps
Rest
60s
1️⃣ Single Leg Hop
PLYOMETRIC
Consecutive hops on one leg for maximum distance. Develops single-leg power and landing stability critical for sport.
Coaching Cue
"Land on a bent knee. A straight knee on landing is an injury waiting to happen."
Sets
3 each
Reps
5 hops
Rest
45s
🔀 Lateral Bounds
PLYOMETRIC
Explosive lateral jump from one leg to the other. Develops horizontal power and single-leg strength used in cutting and direction change.
Coaching Cue
"Push off the outside edge of the foot. Drive the opposite knee up. Stick each landing."
Sets
4
Reps
8 each
Rest
40s
🪜 Tuck Jumps
PLYOMETRIC
Jump vertically and pull knees to chest. Develops explosive power and hip flexor strength for maximum jump height.
Coaching Cue
"Drive the knees up not the jump down. Full extension before you tuck."
Sets
3
Reps
8 reps
Rest
45s
A Note From Ben
"Plyometric training is the most powerful and the most easily misused form of athletic development. Done correctly and at the right time it produces dramatic improvements in jump height, speed and power. Done too early it causes injuries. That is why this programme only unlocks after Block 1 — the foundations have to come first. Trust the process."
Ben Cullen — LTA L4 · S&C L4 · SAQ Certified
🔒
FOUNDATIONS FIRST
The Jump Programme requires solid athletic foundations before you start. Athletes who skip this step get injured. Complete Block 1 of your main programme first — then unlock this with the code Ben sends you.
Plyometrics & Power Development — Foundations Required
Landing
Mechanics
Explosive
Power
Reactive
Strength
Jump
Height
Before You Start
Jumping higher is not just about leg power — it is about learning to produce force rapidly and absorb it safely. Athletes who skip the landing mechanics phase get knee and ankle injuries. Every session starts with a landing quality check before any explosive work.
Week 1 Sessions
SESSION 130-35 mins
Warm Up
8 mins
Jog 2x30m • Leg swings • Hip circles • Ankle bounces • Bodyweight squats x10
Depth Drop — Landing Focus
3 sets • 8 reps
20cm box only • Focus entirely on landing quality • Soft and controlled
Squat Jump
4 sets • 8 reps
Full squat depth • Maximum explosion • Arms drive overhead
Broad Jump
4 sets • 5 reps
Two-foot takeoff • Maximum distance • Record best
Cool Down
6 mins
Walk 2x30m • Quad stretch 45s • Calf stretch 45s • Hip flexor 45s each
SESSION 230-35 mins
Warm Up
8 mins
Jog 2x30m • Dynamic leg swings • Skipping • Light ankle hops 2x10
Box Jump
4 sets • 5 reps
Start low (30cm) • Land softly • Step down, don’t jump down
Single Leg Hops
3 sets each leg • 8 hops
Controlled consecutive hops • Stick the landing on final hop
Tuck Jump
3 sets • 8 reps
Continuous • Drive knees high • Maintain rhythm
Cool Down
6 mins
Full lower body stretch sequence • Foam roll calves if available
Jump Drill Library
8 progressive drills from landing mechanics to elite reactive strength. Work through them in order.
Squat Jump
Power Foundation
FOUNDATION
Video Coming Soon
Stand feet shoulder-width, squat to 90° and explode upward as high as possible. Arms drive up on takeoff. The fundamental plyometric building block.
Coaching Cue
"Drive through the whole foot. Think push the floor away, not jump up."
Sets
4
Reps
8 reps
Rest
45s
Broad Jump
Horizontal Power
FOUNDATION
Video Coming Soon
Standing two-foot takeoff, maximum horizontal distance, controlled landing. Develops the explosive hip extension that underpins all jumping ability.
Coaching Cue
"Swing the arms hard. Soft landing — absorb through ankles, knees, hips."
Sets
4
Reps
5 reps
Rest
45s
Box Jump
Reactive Power
INTERMEDIATE
Video Coming Soon
Step back, two-foot takeoff, land softly on top of box in athletic position. Develops maximal vertical power and landing mechanics simultaneously.
Coaching Cue
"Land with hips back, knees tracking over toes. Never lock out on landing."
Sets
4
Reps
5 reps
Rest
50s
Depth Drop
Landing Mechanics
FOUNDATION
Video Coming Soon
Step off a low box (20-30cm), focus purely on landing position — soft, controlled, balanced. Master the landing before adding the jump.
Coaching Cue
"Land as quietly as possible. Quiet landing = good mechanics. Loud = forces not absorbed."
Sets
3
Reps
8 reps
Rest
30s
Depth Jump
Reactive Strength
ADVANCED
Video Coming Soon
Step off box, land and immediately jump maximally. Develops the stretch-shortening cycle — absorbing and redirecting force instantly. Elite plyometric.
Coaching Cue
"Ground contact as short as possible. The ground is hot — get off it fast."
Sets
4
Reps
5 reps
Rest
60s
Single Leg Hop
Unilateral Power
INTERMEDIATE
Video Coming Soon
Consecutive hops on one leg for distance. Develops single-leg power and the stability to control force during jumping and landing safely.
Coaching Cue
"Drive off the whole foot. Land with a slightly bent knee — never locked."
Sets
3 each
Reps
8 hops
Rest
40s
Tuck Jump
Power Endurance
INTERMEDIATE
Video Coming Soon
Continuous jumps driving knees to chest at peak height. Develops repeated explosive power and coordination under fatigue.
Coaching Cue
"Keep the upper body tall. The power comes from the legs, not from leaning forward."
Sets
3
Reps
8 reps
Rest
45s
Bounding
Power Transfer
INTERMEDIATE
Video Coming Soon
Exaggerated running stride with maximum power and height through each ground contact. Bridges the gap between plyometrics and sprint performance.
Coaching Cue
"Think of each bound as a single-leg broad jump. Maximise time in the air."
Sets
4
Reps
30m
Rest
60s
A Note From Ben
"Jumping higher is the most visible athletic skill there is. Every sport rewards it — basketball, volleyball, football headers, gymnastics, athletics. But the athletes who jump highest aren’t the ones who trained jumps first. They’re the ones who built the foundations first and then trained jumps. That’s why this programme has a prerequisite. Do it right."
Built specifically for professional and high-performance tennis players. First step explosion, split step mechanics, reactive court coverage and CNS load management. The margins that separate top 500 from top 1000.
First Step
Explosion
Split Step
Precision
Court
Coverage
CNS
Recovery
BLOCK 1 — FOUNDATION
Complete all 4 weeks · Submit scores to Ben · Receive Block 2 code · The programme keeps evolving.
WEEK 1 — COURT SPEED FOUNDATION
Establish baselines. Build split step precision and first step mechanics.
ACTIVE
SESSION 145-50 mins
Full CNS Warm Up
10 mins
Jog 3x40m • Dynamic leg swings • Carioca • A-skip • B-skip • Explosive skips • Falling starts x3 at 80%
Split Step Complex
4 sets • 8 reps
Fed ball from service line. Split step on toss • explode to called side • simulate shot • recover to centre
Resisted Sprint to Court Sprint
4 sets
10m resisted • release • 15m court sprint • decelerate and split step. Max CNS output.
505 Cut with Racket
4 sets each side
Sprint 5m, plant outside foot, cut 180° • simulate swing through the cut
Repeat Sprint Test — Baseline
6 reps • 20m
Full effort with 20s rest. Record every rep. Week 1 fatigue index baseline.
Cool Down
8 mins
Easy jog • Hip flexors 60s • Hamstrings 60s • Achilles 45s each
SESSION 245-50 mins
Reactive Warm Up
10 mins
Jog • Reaction ball 2 mins • Mirror drill 2x30s • Lateral band walks • Explosive side steps
Depth Jump to Court Sprint
4 sets • 5 reps
40cm box • land and immediately sprint 10m to cone • split step • recover
Pro Agility Timed — Baseline
6 reps • full rest
Record every time. Week 1 baseline. Target sub 4.4s.
Lateral Bound to Split Step
4 sets • 6 reps
3 lateral bounds • land in split step • explode to called side
Footwork Ladder Complex
3 sets
High knees • lateral shuffle • in-in-out-out • zig-zag at max speed
CNS Cool Down
8 mins
Walk 3 mins • Full lower body stretch • Deep breathing protocol
🔒
WEEK 2 LOCKED
Submit your Week 1 scores to Ben. He will send your Week 2 unlock code within 24 hours.
Submit your Week 3 scores to Ben. He will send your Week 4 unlock code within 24 hours.
After Week 4
Submit all retest scores to Ben. He will review your Block 1 data personally and send your Block 2 programme within 24 hours — built around your specific gaps and goals.
8 drills built specifically for professional tennis performance. Every drill targets a measurable on-court outcome.
Split Step Timing — Advanced
Court Readiness
PRO
Video Coming Soon
From the service line, react to a fed ball with a perfect split step timed exactly to the ball contact. Partner varies pace and direction unpredictably to prevent anticipation.
Coaching Cue
"You should be in the air as the racket makes contact. Not before. Not after. Exactly on."
Sets
4
Reps
10 reps
Rest
20s
Resisted Lateral Shuffle
Court Coverage
PRO
Video Coming Soon
Heavy band resistance during lateral shuffle across baseline. Forces deeper knee bend and more powerful push-off. Removes the band and you feel noticeably faster.
Coaching Cue
"Drive off the outside foot completely. The resistance should feel uncomfortable — that's the point."
Sets
4
Reps
10m each
Rest
30s
Approach Shot Attack Run
Transition Speed
PRO
Video Coming Soon
Sprint from baseline to attack a short ball at the service line. Simulate the approach shot and volley combination at full pace. Trains the attack transition that wins points.
Coaching Cue
"Accelerate through the ball. Your momentum should carry you forward. Attack mindset."
Sets
5
Reps
Full run
Rest
45s
Overhead Recovery Sprint
Defensive Speed
PRO
Video Coming Soon
Sprint back from net position to retrieve a lob. Turn side-on immediately — never backpedal. Simulate the overhead or defensive lob. Sprint back to net position.
Coaching Cue
"Turn side-on and skip back. You'll cover ground 40% faster than backpedalling. Non-negotiable."
Sets
4
Reps
Full sequence
Rest
50s
Reaction Ball — Advanced
Decision Speed
PRO
Video Coming Soon
Throw a reaction ball against a wall from 3m. React to its unpredictable bounce. Increases difficulty by moving closer or using a rougher surface. Trains visual processing speed.
Coaching Cue
"Watch the ball leave the wall not where it bounced. Your eyes should be ahead of the ball."
Sets
4
Reps
90 secs
Rest
30s
Flying 30 — Court Version
Max Velocity
PRO
Video Coming Soon
10m gradual acceleration build then full sprint 30m with a directional change at the end. Trains the ability to reach top speed AND change direction — as used in every baseline rally.
Coaching Cue
"Relax into top speed. Tension is your enemy. Loose jaw, loose shoulders, fast feet."
Sets
5
Reps
40m total
Rest
90s
Change of Direction Under Fatigue
Speed Endurance
PRO
Video Coming Soon
T-drill performed in sets of 3 with only 15 seconds between reps. Measures ability to maintain movement quality when fatigued. This separates 5th set players from 3rd set players.
Coaching Cue
"Focus on mechanics when tired. The temptation is to rush. The discipline is to stay technically correct."
Sets
4
Reps
3x T-drill
Rest
90s
First Step Explosion — Bilateral
Power
PRO
Video Coming Soon
From split step landing, coach points randomly to any of 6 cones arranged in a semicircle. Explode to cone and back. Develops the multi-directional first step power that defines elite court coverage.
Coaching Cue
"Read early. The first step should happen before your conscious brain processes it. Train the reaction, not the decision."
Sets
4
Reps
8 reps
Rest
30s
Performance Knowledge
Pro Performance Science
THE MARGINAL GAINS THAT SEPARATE TOP 500 FROM TOP 1000
At ATP level the technical and tactical gaps between players ranked 500 and 1000 are smaller than most people think. The real differentiators are athletic. First step speed. Recovery speed between shots. Ability to maintain movement quality in the 5th set. These are physical qualities — and they respond to training. The athletes who close these gaps do so through structured, progressive athletic development. Not more hitting. Not more conditioning runs. Specific neuromuscular work targeting exactly the movement patterns that tennis demands.
CNS Management
WHY RECOVERY IS AS IMPORTANT AS TRAINING
At professional level the central nervous system is the limiting factor — not fitness, not strength. The CNS controls every explosive movement: first step, split step, direction change. Overload it without adequate recovery and performance drops dramatically. This programme is designed around CNS load management. Hard sessions have minimum 48 hours recovery. No max intensity speed work the day before a match. Sleep is non-negotiable — 8+ hours is when neural consolidation happens.
Court Movement
THE SPLIT STEP IS YOUR MOST IMPORTANT ATHLETIC SKILL
The split step is not a technique — it is an athletic skill. Timed correctly it pre-loads the muscles with elastic energy at the exact moment the opponent strikes the ball. This converts their energy into your first step. A 50ms improvement in split step timing has been measured to increase court coverage by 60cm per rally. Over a 3-set match that compounds into a completely different level of court access. This programme trains split step timing systematically — not as a tennis skill, but as an athletic reflex.
Speed Science
TOP SPEED VS FIRST STEP — WHAT ACTUALLY MATTERS IN TENNIS
Tennis is almost never played at top speed. The average rally movement is 3-5 metres. What determines court access is the first 2-3 steps — the phase where elastic strength, CNS reactivity and first step mechanics determine whether you arrive in balance or scrambling. This is why this programme prioritises first step explosion, reactive strength and split step mechanics over conditioning runs. Fitter does not mean faster in tennis. More explosive does.
Week 1 Baseline Benchmarks
Record all baseline scores in Week 1. These are your starting point. Every 4 weeks we retest and measure the delta. Progress is the metric — not where you start.
"At professional level the technical gaps are small. The athletic gaps are where matches are won and lost. First step speed, split step precision, the ability to move at 80% pace for 3 hours — these are trainable. This programme targets exactly those qualities. Let's measure where you are, build the programme around what you need most, and track every improvement. The marginal gains are real — and they compound."
Never two maximal sessions back to back. Rest days are where you get faster.
Coming Soon
BCA KIT.
Premium athletic wear built for training, coaching and everyday wear. Minimal. Modern. Built For Speed. Drop your details and be first to know when stock lands.
HOODIE
Premium heavyweight. BC logo front. BUILT FOR SPEED back neck. Sleeve detail.
CAP
Structured fit. Embroidered BC logo. Adjustable strap. Clean and minimal.
T-SHIRT
Lightweight performance fabric. Chest logo. Athletic fit. Training or daily wear.
NOTIFY ME WHEN KIT DROPS
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