Speed

 05/10/2021 Natasha continues to work hard towards her goal of reducing her 20m sprint to under 3.0s. She can consistently run the 20m in 3.30s but desperately wants to get it alot faster. Today she continued her longest pre-season ever while awaiting the time to go to Adelaide running a very nice 3.18s for the 20m. This is on the back of a 3.10s last week. Still plenty of work to do but positive progress.

Over the years we have taken video of Natasha either doing speed training or doing a sprint test to see how she improves. The reason for this is to be able to see if she is improving and if by how much. Also as a learning tool to help other S&C coaches see that if they work patiently they will gradually get good improvements but also because her brother was incredibly fast but we never got video of him at his fastest. So we didn´t want to make the same mistake. I love watching this video.

21/12/2017 After a very busy 4 months of football that included a trip to Australia to train with the U16 Australian team and over 20 games of football Natasha did one last heavy gym session before shutting things down for a well deserved rest over Christmas. Above are a few short videos to show how she is progressing. She matched her personal best for the Back Squat Single Leg Supported, set a new personal best in Hip Extension Single Leg amongst other lifts. A great session to finish the year.

27/08/2016 A few days before Natasha returns to 2016/17 team training and after 6 weeks of pre-season. Here is a video of her doing a 40m sprint today at virtually max speed. Technically she looks good and she is moving very well too.

06/06/2016 Natasha´s improvement in sprinting times and technique from age 11 to 15 years old. 7.64s to 5.76s

2014 Natasha continues to improve her physical capabilities as she runs 40m in 6.15s. She wants to do another speed test to go under 6.0s but as it is in the football season and the risk of injury is high we have decided to wait until the end of the season to do all the testing. It will be impressive I think.

2013 Natasha doing a 40m speed test in 6.26 seconds aged 12 years old. Super impressive.  Using the norms from the Australian Institute of Sport (AIS) the 40m sprint time for a 12 year old girl is 9.17sec (+/-1.49 sec.) and 15 year old boys at 7.43sec. (+/-1.05sec.).  Natasha has blasted these times away. WOW!!!

2013 Natasha doing the Illinois Agility test in 17.09 seconds aged 12 years old. That is only 0.09sec. outside of the time rated as excellent for girls aged 16-19 years old. Super impressive again and this was her first ever attempt at this test. Unbelievable!!!

2013 Natasha here is pulling a sled with 10kg for 20meters as a part of her speed training. She does it very well.

2013 Natasha running 40m in 6.86seconds at 12 years old.

2012 Natasha running 40m in 7.64seconds at 11 years old.