Training Programs

TOA workout regimen is geared to both beginner and elite athletes. Our sessions include focus on three key areas of sprinting: Technique and Form, Speed, and Mobility and Flexibility. Through proper and consistent training, we are confident your athlete will see and notice an improvement within their first season.


CLUB Training

Improve Sprinting Technique and Form

Proper foot strike, posture, head position, arm action and joint angles

Improve Mobility/Flexibility

Proper stretching, full range of motion, and hip mobility

Improve Speed

Acceleration, maximum velocity, and speed endurance


ELITE Training

Improve Sprinting Technique and Form

Three elements to proper sprinting technique include The Acceleration Phase, The Transition Phase, and the Maintaining Phase. We also teach factors that affect     techniques such as relaxation, posture, arm movement, stride length, and starts.

Improve Speed

The difference between an average runner and a better runner isn’t mileage. It’s leg Speed. We teach how to spend as little time as possible touching the ground with your feet by exploding from the starting line and keeping explosive movements through the sprint

Improve Mobility/Flexibility

Proper stretching increases muscle control, flexibility and range of motion. All three of these areas are important for sprinters to have. We also train in hip mobility using straight leg kicks, leg swings, eagles, lunges and walking hurdles.

Improve Stride Frequency

Developing a faster stride frequency leads to faster times. We teach the importance of Increasing stride frequency in order to lessens vertical bounce. Lighter touch downs make you faster and reduce impact meaning less running injuries.

Improve Endurance/Speed Endurance

Consistent training has the greatest impact on endurance. We train to build aerobic base, aerobic capacity and muscle strength. Interval training is also used in order to put maximum force on muscles.

Improve Stride Length

Overstriding means you will generate less power during ground contact which will increase the rate at which you decelerate. This puts a lot of strain on the hamstring muscles, increasing risk of injury. We focus on completing every sprint cycle in a circular motion where the aim is to keep knees parallel with the ground and feet flexed upwards toward shins.


SPEED Training

Improve Speed

Speed is a key factor in developing an athlete’s ability to be successful in any sport. Speed is the ultimate difference maker when it comes to success on the field or court. Two variations of speed training are assisted and resisted speed training. Assisted training helps to improve stride frequency. Resisted speed training helps to improve speed, strength, and stride length.

Strength & Power Training

Speed is chiefly determined by the capacity to apply a large amount of force in a short period of time, also known as power. Many athletic movements take place in 0.1 to 0.2  seconds but maximal force production takes 0.6 to 0.8 seconds. An athlete who can apply the most force is the shortest period of available time is said to be the most powerful. Strength training increases maximal force production. Both strength and power training are integral to improvement of speed.

Speed Endurance

Speed Endurance is an element of fitness closely related to speed training. To increase speed endurance, athletes must maintain a high velocity for longer than 6 seconds or produce repeated sprints with minimal rest periods in between.


TEAM Training

We have complete speed training programs, for all sports teams, specifically designed for your team’s needs. Help your team stand out from their opponents. Train as a team to build speed, power, balance, core strength, flexibility, and agility for your athletes. This is also a great way to continue to keep teams together throughout off-seasons to build upon their camaraderie.

Training facility to be provided by your team. Train as a team for a discounted per player rate.