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 Silver package you will be able to put more pieces of the speed and power jigsaw in place. The Silver package contains the same three elements as the Bronze package (Warm up, Sprint Technique, Speed Training) with the added bonus of Speed Strength, Speedball and Sprint Endurance. 

Benefits of the Silver Package:

The benefit of buying the Silver package is that not only is there an immediate improvement in speed but there is also the ability to improve speed strength using only the body for resistance thus cutting down the chance of injury. Once the performer is able to run faster, then this needs to be backed up by the ability to run faster for longer and this is supplied in the sprint endurance section of the Silver package.

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

Speed Strength

This will improve the body’s overall strength and as it uses the performer’s own body weight as resistance, then it is suitable to use with all age groups and every level of fitness. The speed strength circuit is designed specifically for speed and power and also works on the psychology of training as well as the physiology.

Modules Included:-
What is Speed Strength
How to Train Speed Strength
Sit Ups
Press Ups
Hip Raises
Example Session


This is one of the best training aids around in the fitness world and one of the least known. It develops so many aspects of the body that no other training aid can assist with, therefore it has become an essential part of any Wellfast training programme. The Wellfast speedball is completely different from a boxing speedball as it is lighter and faster with a shorter fitting.

Modules Included:-
How to Train Speedball
Example Session
Video of Technique

Sprint endurance

Sprint endurance is training the body to sprint repeatedly with little drop off in top speed. It is performed over short distances with short recovery periods. As the performer’s speed improves then it is necessary to improve the sprint endurance to cope with the extra load on the energy sources as a result of running faster.

Modules Included:-
Phase 1
Phase 2
Phase 3

Plus Package

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

Length of Membership

6 Months

Standard package


Plus package


Our friends say...

"If someone is coached by her for two or three months I can guarantee they will be two yards faster. Everything she has done is proven. She is phenomenal...."

Danny Cipriani
Bath RFC