Top Speed Phase #1๏ธโƒฃ

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๐—ง๐—ผ๐—ฝ ๐—ฆ๐—ฝ๐—ฒ๐—ฒ๐—ฑ ๐—ฃ๐—ต๐—ฎ๐˜€๐—ฒ #๐Ÿญ is your starting point for unlocking maximum sprinting potential. Designed to refine your mechanics, this programme will help you hit your peak speed faster and maintain it longer. Whether youโ€™re looking to outrun defenders on the pitch or dominate the court with speed, it targets your upright posture, stride efficiency, and top-end speed. Itโ€™s suitable for players at all levelsโ€”but if you donโ€™t push to improve, your speed will stagnate, holding back your game. Take action now to elevate your speed and leave your opponents trailing behind! ๐Ÿ’จ โ„น๏ธ For ๐—ง๐—ผ๐—ฝ ๐—ฆ๐—ฝ๐—ฒ๐—ฒ๐—ฑ ๐—ฃ๐—ต๐—ฎ๐˜€๐—ฒ #๐Ÿญ, itโ€™s important to follow the programme as designed. Aim to complete one session per week on a day that you can stick to consistently for the full 6 weeks. โ€ข Avoid back-to-back sessions or combining this programme with others that involve heavy sprinting work to ensure optimal recovery and performance improvements. ๐—”๐—ฐ๐—ฐ๐—ผ๐—บ๐—ฝ๐—ฎ๐—ป๐˜†๐—ถ๐—ป๐—ด ๐—ฉ๐—ถ๐—ฑ๐—ฒ๐—ผ๐˜€ ๐Ÿ“น will allow you to view correct exercise techniques and access cues & tips before you carry them out. ๐—˜๐—พ๐˜‚๐—ถ๐—ฝ๐—บ๐—ฒ๐—ป๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ๐—ฒ๐—ฑ & ๐˜€๐—ฒ๐˜-๐˜‚๐—ฝ ๐—ถ๐—ป๐˜€๐˜๐—ฟ๐˜‚๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€ ๐Ÿ—’๏ธ for exercises can be found by scrolling down on each video when clicked on. ๐—ฆ๐—ฒ๐˜๐˜€, ๐—ฅ๐—ฒ๐—ฝ๐˜€ & ๐—ฅ๐—ฒ๐˜€๐˜ ๐˜๐—ถ๐—บ๐—ฒ๐˜€ ๐Ÿ”ข are listed on exercise videos when clicked on. ๐—จ๐˜€๐—ฒ๐—ณ๐˜‚๐—น ๐—ง๐—ถ๐—บ๐—ฒ๐—ฟ ๐—ณ๐—ฒ๐—ฎ๐˜๐˜‚๐—ฟ๐—ฒ โฑ๏ธ to track rest periods (found at top of screen when you start a session). ๐— ๐—ฎ๐—ฟ๐—ธ ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€ ๐—ฎ๐˜€ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜๐—ฒ๐—ฑ ๐˜„๐—ต๐—ฒ๐—ป ๐—ณ๐—ถ๐—ป๐—ถ๐˜€๐—ต๐—ฒ๐—ฑ โ˜‘๏ธ by clicking on the tick on the right hand side of each. ๐—”๐—ฑ๐—ฑ ๐—ก๐—ผ๐˜๐—ฒ๐˜€ ๐Ÿ“ 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). โ€œ๐—ฆ๐˜„๐—ถ๐—ฝ๐—ฒ ๐˜๐—ผ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜๐—ฒโ€ โœ… at the bottom of the screen to finish your session. ยฉ ๐—ฆ๐—ฝ๐—ฒ๐—ฒ๐—ฑ ๐—ฆ๐—ผ๐—น๐˜‚๐˜๐—ถ๐—ผ๐—ป๐˜€ยฎ ๐—”๐—น๐—น ๐—ฅ๐—ถ๐—ด๐—ต๐˜๐˜€ ๐—ฅ๐—ฒ๐˜€๐—ฒ๐—ฟ๐˜ƒ๐—ฒ๐—ฑ.

Goal:
Progression
Sports, Full Body
6 weeks program 1 day/week 30-45 mins
Level:
All Levels
Goal:
Progression
Sports, Full Body
6 weeks program 1 day/week 30-45 mins
Level:
All Levels

Workouts

Top Speed: Week #1๏ธโƒฃ
Top Speed: Week #1๏ธโƒฃ
5.0
Athletic Performance, Outdoor, Beginner, Full Body, Warm Up
Top Speed: Week #2๏ธโƒฃ
Top Speed: Week #2๏ธโƒฃ
5.0
Beginner, Warm Up, Full Body, Outdoor, Athletic Performance
Top Speed: Week #3๏ธโƒฃ
Top Speed: Week #3๏ธโƒฃ
5.0
Athletic Performance, Outdoor, Full Body, Beginner, Warm Up
Top Speed: Week #4๏ธโƒฃ
Top Speed: Week #4๏ธโƒฃ
5.0
Athletic Performance, Full Body, Warm Up, Beginner, Outdoor
Top Speed: Week #5๏ธโƒฃ
Top Speed: Week #5๏ธโƒฃ
5.0
Athletic Performance, Beginner, Warm Up, Full Body

What They Saidโ€ฆ

โ€œThe 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.โ€
CJ Fulton (College of Charleston Basketball)
โ€œI 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.โ€
Joel Cooper (Linfield Football Club)
โ€œDean 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.โ€
Erin Maguire (Houston Huskies Basketball)
โ€œStarted 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!โ€
Aaron Branagan (Kilcoo GAC)
โ€œI 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.โ€
Enya Maguire (Houston Huskies Basketball)
โ€œThe 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.โ€
CJ Fulton (College of Charleston Basketball)

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 Apple TV, Chromecast, Roku, or Fire TV.
/images/landing/features/reminders.pngframe
/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Speed Solutions

Speed Solutionsยฎ | Speed HQยฎ

Are you an aspiring player craving that competitive edge over your opponents? Born out of countless conversations with players just like you, ๐—ฆ๐—ฝ๐—ฒ๐—ฒ๐—ฑ ๐—ฆ๐—ผ๐—น๐˜‚๐˜๐—ถ๐—ผ๐—ป๐˜€ยฎ understands the need to set yourself apart from your opposition to excel in elite sport. Gameplay is becoming increasingly fast-paced, every second counts and itโ€™s more important than ever to ensure you can cope with your sportโ€™s demands. Whether youโ€™re a footballer, sprinter, GAA, rugby or hockey player, Speed Solutions caters for individuals and teams across a wide range of sports and recognises the gap between the aspiration for speed and the knowledge on how to achieve it. ๐—ฆ๐—ฝ๐—ฒ๐—ฒ๐—ฑ ๐—›๐—คยฎ is something Iโ€™ve put together so players can access an array of exercises, drills & workouts with ease - and have all the tools to enhance speed, help avoid injury and ensure youโ€™re ready for the intensity of your sport. Become a game changer, leave your opponents in your dust and always be the one to Get There First!

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you havenโ€™t had success with other workout apps in the past, you may be sceptical about ours. But weโ€™re here to tell you, we guarantee youโ€™ll get the results you want with Playbook. Why? We are one of the best rated workout apps. We donโ€™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 HQยฎ?
๐—”๐—ฐ๐—ฐ๐—ผ๐—บ๐—ฝ๐—ฎ๐—ป๐˜†๐—ถ๐—ป๐—ด ๐—ฉ๐—ถ๐—ฑ๐—ฒ๐—ผ๐˜€ ๐Ÿ“น will allow you to view correct exercise techniques and access cues & tips before you carry them out. ๐—˜๐—พ๐˜‚๐—ถ๐—ฝ๐—บ๐—ฒ๐—ป๐˜ ๐—ป๐—ฒ๐—ฒ๐—ฑ๐—ฒ๐—ฑ & ๐˜€๐—ฒ๐˜-๐˜‚๐—ฝ ๐—ถ๐—ป๐˜€๐˜๐—ฟ๐˜‚๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€ ๐Ÿ—’๏ธ for exercises can be found by scrolling down on each video when clicked on. ๐—ฆ๐—ฒ๐˜๐˜€, ๐—ฅ๐—ฒ๐—ฝ๐˜€ & ๐—ฅ๐—ฒ๐˜€๐˜ ๐˜๐—ถ๐—บ๐—ฒ๐˜€ ๐Ÿ”ข are listed on exercise videos when clicked on. ๐—จ๐˜€๐—ฒ๐—ณ๐˜‚๐—น ๐—ง๐—ถ๐—บ๐—ฒ๐—ฟ ๐—ณ๐—ฒ๐—ฎ๐˜๐˜‚๐—ฟ๐—ฒ โฑ๏ธ to track rest periods (found at top of screen when you start a session). ๐— ๐—ฎ๐—ฟ๐—ธ ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€ ๐—ฎ๐˜€ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜๐—ฒ๐—ฑ โ˜‘๏ธ ๐˜„๐—ต๐—ฒ๐—ป ๐—ณ๐—ถ๐—ป๐—ถ๐˜€๐—ต๐—ฒ๐—ฑ by clicking on the red tick on the right hand side of each. ๐—”๐—ฑ๐—ฑ ๐—ก๐—ผ๐˜๐—ฒ๐˜€ ๐Ÿ“ 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 will I get the best results?
Get proper sleep (7-8 hours a night is recommend)! ๐Ÿ’ค Fuel your workouts properly with wholesome food! ๐Ÿฒ Keep hydrated by drinking water throughout the day!๐Ÿ’ง Make sure to use active and full rest days to allow muscles to recover between sessions! ๐Ÿ’ช๐Ÿผ Consistency is ๐Ÿ”‘ to improvement!
How do I get priority to Speed Solutions in-person squads?
Being a member of Speed HQ will give you first refusal to any in-person speed initiatives (programmes, squads or camps) for you/your child - depending on the specific age group it is specific for. When an in-person programme or camp is arranged - we will notify Speed HQ members first, before putting it out to the general public.

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