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Sprint Mechanics
The 3 Acceleration Mistakes Slowing Your Athlete Down
Learn the three most common mechanical errors in youth sprinting — why they happen, what they cost, and the exact drills used to correct them.
Speed
✦
Agility
✦
Acceleration
Vancouver's Youth Speed & Agility Specialists
Our Philosophy
Train Smart.
Move Fast.
Play Confident.
Speed Excellence was founded on a truth the sports world overlooks: speed, agility, and acceleration are all learnable skills. Our coaching combines sprint science, biomechanics, and a growth mindset to help every athlete move faster, cut sharper, and accelerate harder across the Lower Mainland.
Every session has a clear purpose. Every drill is backed by science. Every athlete leaves better than when they arrived.
01
Science-Backed Methods
Every drill grounded in sprint biomechanics and sport science research.
02
Age-Appropriate Training
LTAD principles guide every session — right work at the right time.
03
Field Sport Transfer
Everything trains to show up on the pitch, field, and court.
04
Individual Coaching
Every athlete moves differently. We teach the way they learn.
Every Athlete Has Another Gear. We Find It.
Sports We Serve
Built for
Field Sports.
Soccer
Football
Rugby
Field Hockey
Lacrosse
Track & Field
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Referral Program
Share the Speed.
Save on Training.
Refer a teammate, friend, or family member to Speed Excellence. When they sign up for at least one paid session, you earn a 20% discount on your next Starter Package — that's $100 off 1-on-1 or $50 off group training.
01
Tell Someone
Tell a teammate or parent about Speed Excellence and have them mention your name when they book.
02
They Complete a Session
Once the person you referred attends at least one paid session, the referral is confirmed.
03
You Get 20% Off
Applied to your next Starter Package — $100 off 1-on-1 ($500→$400) or $50 off group ($250→$200). No limit on referrals.
Contact Andrew to redeem: andrew@speedexcellence.com · 604.868.2221
Head CoachAndrew Cooke
Meet the Coach
Every athlete moves differently. Every athlete learns differently. Andrew's first task in any session is to understand exactly how that kid takes in information and responds to coaching — then use that understanding to drive improvement, fast. No generic drills. No wasted sessions. Just targeted coaching built around the individual in front of him.
As Head Sprint Coach at the University of British Columbia, Andrew developed the technical precision and individual athlete management that university-level sprint coaching demands. The UBC Sprints & Hurdles program competes at one of the highest levels in Western Canada — coaching there sharpened an ability to identify exactly what holds an athlete back and correct it with precision.
That work produced results. Andrew has coached athletes to BC Provincial Track & Field Championships and to podiums at the local, collegiate, and national level. The methodology works because it is grounded in sport science — not instinct, not tradition.
Field sport athletes run constantly, but almost none receive dedicated speed coaching. Andrew identified that gap and built Speed Excellence to close it — bringing the same elite sprint methodology that produced provincial champions directly into soccer, rugby, lacrosse, and football.
BC Provincial Track & Field ChampionsProduced provincial champions — the highest level of youth sprint coaching in BC
Head Sprint Coach — UBC & Vancouver ThunderbirdsLed elite university sprint and hurdles programs at the national level
Championship Results at Every LevelLocal, provincial, collegiate and national podiums as a coach
NCCP Certified — Sprint MethodologyNational Coaching Certification Program, specialising in sprint mechanics
Training Programs
Find Your
Program.
Every athlete is different. Our three formats are built on the same science-backed methodology — designed for different goals, schedules, and budgets. All prices in CAD + GST.
Session Duration
75 – 90 minutes per session
Flexible Scheduling
Scheduled around school and sport commitments
Training Locations
Point Grey Secondary Turf/Track · South Memorial Track · Burnaby Central Secondary Track
1-on-1
Maximum individual attention. Fastest progress.
Single Session
$120
Starter Package5 sessions · $100/ea
$500
Standard Package8 sessions · $90/ea Most Improvement
$720
Small Group
Best value. Capped at 6 athletes per group.
Single SessionTry it out · per athlete
$60
Starter Package5 sessions · $55/ea
$275
Standard Package8 sessions · $50/ea
$400
Team
On-site training at your regular practice times.
Team pricing is customized based on squad size, session frequency, and season length. Get in touch to discuss what works for your team.
Parent & Athlete Reviews
Real Athletes. Real Results.
Every review below is from a real parent or athlete who trained with Speed Excellence. No shortcuts — just weeks of focused work and measurable improvement.
★★★★★
My son was always a step behind on the soccer field. After 8 sessions with Andrew he cut 0.18 seconds off his 10-metre acceleration — we had it timed at his club's fitness testing. His coach noticed the difference before we even mentioned the training.
★★★★★
My daughter was fast but couldn't change direction quickly. Andrew fixed her deceleration mechanics and the change was immediate — she made the rep team after training with Speed Excellence.
★★★★★
We were skeptical that a sprint coach could help a rugby player. Andrew proved us wrong immediately. My son's acceleration out of contact situations has been a game-changer for his season.
★★★★★
My youngest is 11 and Andrew made the sessions so much fun while still getting real results. He actually asks to go to training — that tells you everything about how Andrew works with kids this age.
★★★★★
My son was told he'd never be a fast player. Six weeks in, he dropped 0.13 seconds on his 20-metre fly — tested at the same session so we know it's real. He plays differently now, like he actually believes he belongs out there.
Frequently Asked Questions
Questions
Parents Ask
Most.
Everything you want to know about speed training, our programs, and how we work. Can't find your answer? Call 604.868.2221 or email andrew@speedexcellence.com.
Speed and agility training is structured coaching that develops sprint mechanics, first-step quickness, acceleration, and reactive agility — the specific skills that determine performance in field sports. These are learnable skills. Athletes who receive dedicated speed coaching improve their sprint times, ability to win 50/50 balls, recover defensive positions, and overall athleticism. Most field sport athletes have never been taught how to sprint efficiently — which means there is almost always significant untapped performance available through coaching.
At Speed Excellence, we serve soccer, football, rugby, field hockey, lacrosse, and track & field athletes aged 10–18 across the Lower Mainland.
At Speed Excellence, we serve soccer, football, rugby, field hockey, lacrosse, and track & field athletes aged 10–18 across the Lower Mainland.
Each training session runs 75 to 90 minutes — including a dynamic warm-up, the main speed and agility work, and a cooldown.
We train at three locations across Greater Vancouver:
We train at three locations across Greater Vancouver:
- Point Grey Secondary Turf / Track — Vancouver
- South Memorial Track — Vancouver
- Burnaby Central Secondary Track — Burnaby
We coach athletes between the ages of 10 and 18.
- Ages 10–12: Movement fundamentals, coordination, fun-based agility drills, short acceleration work.
- Ages 13–15: Often the most impactful window. Rapid physical development combined with mature coaching cues produces the biggest gains.
- Ages 16–18: Refinement and sport-specific application. We maximise what's already there and translate it to game speed.
A free consultation is a conversation — no pressure, no obligation. During the consultation we'll cover:
- What sports your athlete plays and at what level
- Their age, current fitness and skill level
- Their specific goals — what they want to improve
- Their weekly availability and schedule
- Any history of injury or physical considerations
Most athletes notice meaningful improvements within 6–8 weeks of consistent training. The timeline depends on starting point, consistency, age, and development stage. We track progress with timing data throughout the program — you'll always have an objective measure of improvement, not just a coach's opinion.
Absolutely — and we actively encourage it. Speed Excellence is designed to complement your athlete's existing sport commitments. We schedule around team practices and games, and adjust training intensity leading into important competitions or tryouts. Speed training works best as part of a complete athletic development picture.
1-on-1 Training: Every drill and correction is focused entirely on your athlete. Ideal for fastest individual progress or preparation for a specific tryout. Most flexible scheduling.
Small Group (max 6 athletes): Groups are capped at 6 to ensure every athlete receives individual feedback. The competitive energy of training alongside peers is a genuine performance motivator. Best value per session.
Small Group (max 6 athletes): Groups are capped at 6 to ensure every athlete receives individual feedback. The competitive energy of training alongside peers is a genuine performance motivator. Best value per session.
Coaching Insights
From The
Training Floor.
Sprint mechanics, sport science, athlete mindset, and coaching insights — straight from Andrew to your athlete.
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Training Science
Why Speed Is a Skill — And Not a Gift
Understand the science of motor learning and why genetics is far less limiting than most people believe — plus what this means for your athlete's development.
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Parents Guide
When Should Young Athletes Start Speed Training?
Understand the developmental windows for ages 10–18 — when to start, what to focus on at each stage, and what to avoid so training helps rather than hinders.
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Agility
Agility vs. Speed — What's the Difference and Why It Matters
Learn why these two qualities require entirely different training approaches — and how understanding the difference can unlock performance your athlete didn't know they had.
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Soccer
Train Tuesday. Dominate Saturday. Speed Drills for Soccer.
Learn five sport-specific drills — with exact setups, rep counts, and rest periods — that develop the explosive, short-burst speed soccer actually demands.
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Mindset
Confidence Is a Speed Multiplier — Here's the Science
Understand how athletic confidence physically changes sprint mechanics, reaction time, and movement quality — and what coaches and parents can do about it.
Get In Touch
Let's Build
Your Speed
Plan.
Start with a free consultation. We'll get to know your athlete — their sport, age, goals, and availability — and give you an honest assessment of whether Speed Excellence is the right fit.
Phone
604.868.2221Session Duration
75–90 minutes · Flexible scheduling around school and sportTraining Locations
Point Grey Secondary Turf/Track · South Memorial Track · Burnaby Central Secondary TrackBook a Training Session
Book 1-on-1 Session →Book Group Training
Book Group Session →Free Consultation Request
Tell us about your athlete — sport, age, goals, and availability. We'll reach out within 24 hours.
✓ Request received! We'll contact you within 24 hours.