Welfast is about to blow your training bible apart and replace it with ideas you have never heard of...

"Wellfast allows you to learn a little or a lot about speed and power"

Dr Margot Wells


What do I get

In choosing the Bronze package you will be provided with the information necessary to improve the sprint technique and thus immediately improve the speed of the performer. The Warm up will mentally and physically prepare the performer for the session or competition and the Speed sessions which will train the speed.

Benefits of the Bronze Package:

The main benefit of buying the Bronze package is that the speed of the performer can be improved instantly. Together with the sprint technique and the speed sessions the coach and the performer can make an immediate improvement on performance.

Sections included:

The Warm up

The Warm up will allow you to make sure that every performer will be mentally and physically ready to take part in a session/competition. It is not only about a few runs and some exercises but an in depth look at all the factors that affect warming up from where to warm up to what is a warm up. The exercise part of the warm up is explained in detail with video and stills footage of all the runs and exercises giving you a comprehensive guide to warming up.

Modules Included:-
What is a Warm Up?
How to Warm Up?
How to teach the Warm Up?
Where should the Warm Up take place?
When should the Warm Up take place?
Who should Warm Up?
Warm Up runs
Warm Up drills
Example of Warm Up
Cool Down

Sprint technique

This is one of the key elements in improving the speed of the performer. By using an efficient technique the performer can harness the strength and power that they already have, enabling them to run faster. This element has such an immediate effect that the performer is keen to train and learn more about the other elements of the training programme. The psychological effect of running faster results in an increase in confidence.

Modules Included:-
Why do sprinters have large upper bodies?
When to concentrate on arm action
Arms position
Body position
Leg position
Video of technique

Speed Training

It is important to understand how to train speed. Speed has it’s own set of rules and the sessions are very different from other running sessions. These sessions are very short but they are very important and will have a large effect on the confidence of the performer.

Modules Included:-
What is Speed Training
Why do you Practise Speed
When do you Practise Speed
How to Teach Someone to Sprint
Where to Train Speed
Speed Session Phases

Plus Package

The Plus package enables questions to be asked about any of the components contained within the Bronze package. These can be individual or general in nature and will be answered as quickly as possible.

Length of Membership

3 Months

Standard package


Plus package


Our friends say...

"Speed and power make the game of rugby exciting and attractive to watch. A fast and powerful forward is an asset to any team and testimony to the fact that it is not only backs that need speed...."

Lawrence Dallaglio
Rugby World Cup Winner