Speed Solutions

Mobility 🤸🏻‍♂️

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When it comes to having effective sprint mechanics, it’s not enough to simply know what these positions are - you must be mobile enough to execute them! “𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗠𝗮𝘁𝘁𝗲𝗿𝘀” features various routines that players can add to their programme to help prepare the body for & recover from intense activity. “𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝗠𝗮𝘁𝘁𝗲𝗿𝘀” 𝗔𝗶𝗺𝘀: • Ensure suppleness to cope with the demands your sport has on the body. • Provide guidance to overcoming mobility issues in different areas of the body. • Help supplement players’ recovery by providing a consistent routine for them to implement. 𝗔𝗰𝗰𝗼𝗺𝗽𝗮𝗻𝘆𝗶𝗻𝗴 𝗩𝗶𝗱𝗲𝗼𝘀 📹 will allow you to view correct exercise techniques and access cues & tips before you carry them out. 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 𝗻𝗲𝗲𝗱𝗲𝗱 & 𝘀𝗲𝘁-𝘂𝗽 𝗶𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀 🗒️ for exercises can be found by scrolling down on each video when clicked on. 𝗦𝗲𝘁𝘀, 𝗥𝗲𝗽𝘀 & 𝗥𝗲𝘀𝘁 𝘁𝗶𝗺𝗲𝘀 🔢 are listed on exercise videos when clicked on. 𝗨𝘀𝗲𝗳𝘂𝗹 𝗧𝗶𝗺𝗲𝗿 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 ⏱️ to track rest periods (found at top of screen when you start a session). 𝗠𝗮𝗿𝗸 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗮𝘀 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗱 𝘄𝗵𝗲𝗻 𝗳𝗶𝗻𝗶𝘀𝗵𝗲𝗱 ☑️ by clicking on the red tick on the right hand side of each. 𝗔𝗱𝗱 𝗡𝗼𝘁𝗲𝘀 📝 on how you felt during specific exercises or the session as a whole (click on the pencil icon at the bottom left of the screen). “𝗦𝘄𝗶𝗽𝗲 𝘁𝗼 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲” ✅ at the bottom of the screen to finish your session. © 𝗦𝗽𝗲𝗲𝗱 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀® 𝗔𝗹𝗹 𝗥𝗶𝗴𝗵𝘁𝘀 𝗥𝗲𝘀𝗲𝗿𝘃𝗲𝗱.

Mobility, Sports, Rehab, Full Body

Level:
All Levels

Mobility, Sports, Rehab, Full Body

Level:
All Levels

Workouts

Full Body Reset 🔋

5.0

Home, Stretching, Full Body, Athletic Performance, Mobility, All Levels

Back Benefits

5.0

Home, Stretching, Back, Mobility, All Levels

Band Assisted Circuit

5.0

Home, Stretching, Full Body, Mobility, Intermediate

Love this app!!! Every workout is challenging and I've had amazing results

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, straightforward, focused workouts that are enjoyable and effective

Jess

Real Athletes. Real Results.

“I worked with Speed Solutions during pre-season to get in the best shape possible and to improve my overall speed on the pitch. Dean had helped me to alter my running mechanics, making me much more efficient and able to get more out of each stride. Speed is a big part of my game and I've learnt a lot that I can use on the pitch.”

Joel Cooper (Coleraine Football Club)

“The sessions with Dean were extremely beneficial to my game on the court. Dean is a first class coach who has experience in coaching athletes from a variety of sports. I would highly recommend Speed Solutions to any sportsperson who wants to improve their speed, agility and running mechanics.”

CJ Fulton (Iowa Wolves)

“Dean at Speed Solutions is exceptional. His attention to detail, research and preparation to customise my training to be basketball specific has allowed me to perform at the highest level. I could not recommend Dean highly enough and credit him with much of my success.”

Erin Maguire (Houston Huskies Basketball)

“Started with Dean as I was keen to work on improving my acceleration and running mechanics. With the simplest cues & technique pointers, I noticed a considerable difference in all aspects I wanted to improve! I would definitely advise any sportsperson to reach out to Dean as it undoubtedly has helped me!”

Aaron Branagan (Kilcoo GAC)

“I have worked with Dean for over 7 years and I could not recommend him highly enough nor give him enough credit in relation to my success in my sport. Every time I'm home, I look forward to getting back to Speed Solutions for a review and new ideas to enhance my athletic development.”

Enya Maguire (Houston Huskies Basketball)

Joel Cooper (Coleraine Football Club)

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.

Reminders

Set workout reminders to stay on track!

About Speed Solutions

Speed HQ - Speed Training In Your Pocket

𝗧𝗿𝗮𝗶𝗻 𝗙𝗮𝘀𝘁𝗲𝗿. 𝗖𝗼𝗮𝗰𝗵 𝗦𝗺𝗮𝗿𝘁𝗲𝗿. 𝘽𝙚𝙘𝙤𝙢𝙚 𝙖 𝙂𝙖𝙢𝙚 𝘾𝙝𝙖𝙣𝙜𝙚𝙧. 𝗣𝗼𝘄𝗲𝗿𝗲𝗱 𝗯𝘆: 𝗦𝗽𝗲𝗲𝗱 𝗦𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀® Want the competitive edge over your opponents? Modern sport is faster than ever, and every second counts. To succeed, athletes need the speed, explosiveness and movement efficiency to cope with the demands of the game. Whether you're a footballer, sprinter, GAA, rugby or hockey player — or a coach looking for proven speed drills and progressions — Speed HQ gives you access to the drills, exercises and workouts needed to develop real speed. It puts everything in one place so you can train smarter, improve performance and stay ready for the intensity of your sport. Become a game changer. Leave opponents behind and always be the one to #GetThereFirst.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be sceptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We are one of the best rated workout apps. We don’t just give you a one-off programme or PDF document with no assistance. Our platform features countless programmes (with interactive, explanatory videos), home workouts, progressive exercises for sprinting and other performance factors, to help educate and motivate you to keep striving to achieve your goals!

What features are there to help me within Speed HQ®?

𝗔𝗰𝗰𝗼𝗺𝗽𝗮𝗻𝘆𝗶𝗻𝗴 𝗩𝗶𝗱𝗲𝗼𝘀 📹 will allow you to view correct exercise techniques and access cues & tips before you carry them out. 𝗘𝗾𝘂𝗶𝗽𝗺𝗲𝗻𝘁 𝗻𝗲𝗲𝗱𝗲𝗱 & 𝘀𝗲𝘁-𝘂𝗽 𝗶𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀 🗒️ for exercises can be found by scrolling down on each video when clicked on. 𝗦𝗲𝘁𝘀, 𝗥𝗲𝗽𝘀 & 𝗥𝗲𝘀𝘁 𝘁𝗶𝗺𝗲𝘀 🔢 are listed on exercise videos when clicked on. 𝗨𝘀𝗲𝗳𝘂𝗹 𝗧𝗶𝗺𝗲𝗿 𝗳𝗲𝗮𝘁𝘂𝗿𝗲 ⏱️ to track rest periods (found at top of screen when you start a session). 𝗠𝗮𝗿𝗸 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗮𝘀 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲𝗱 ☑️ 𝘄𝗵𝗲𝗻 𝗳𝗶𝗻𝗶𝘀𝗵𝗲𝗱 by clicking on the red tick on the right hand side of each. 𝗔𝗱𝗱 𝗡𝗼𝘁𝗲𝘀 📝 on how you felt during specific exercises or the session as a whole (click on the pencil icon).

Do I need any equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. Speed HQ requires some coloured cones and in some programmes - resistance bands. Details on the equipment required is noted within each specific programme.

How long do speed training sessions last?

Speed HQ includes both short workouts and longer structured programmes, so you can fit speed training easily into your weekly schedule. Many of the workouts inside the app take around 10–20 minutes, making them ideal to include within a warm-up or alongside your usual training. For athletes following a full programme, sessions can last up to around 45–60 minutes, including the warm-up, drills and speed work. This means you can choose the option that best suits your training schedule while still developing the speed and explosiveness needed for your sport.

How will I get the best results?

Prioritise recovery - proper sleep (7-8 hours per night) is essential for muscle repair & performance! 💤 Fuel your body - eat wholesome food to support power & sprint development! 🍲 Stay hydrated - drink water consistently throughout the day to aid performance & recovery!💧 Balance training & recovery - use active rest days & avoid overloading your body with too many high-intensity sessions! 💪🏼 Consistency is 🔑 - regular effort leads to long-term improvement! Keep showing up & putting in the work!

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