When I arrive at the training centre I am, once again, greeted by hoards of screaming kids enjoying a school sports day.

Toni is tucked away in the corner of the running straight, gazing intently at his phone whilst John stretches off on a gym mat. A group of the younger athletes are running a hurdles drill. It’s business as usual.

Turns out that Toni woke up at 09:26 when training was due to start at 09:30. Want to know what happens when coach is late? Here goes:

coach is late

Despite Toni’s absence and photo evidence to the contrary, everybody did their warm up whilst Toni was running around the house trying to find his trainers with his toothbrush clenched between his teeth an a comb stuck in his hair.

“When you finally got here, what were you working on?”

“This morning was shot put with Jess and John”.

As John is there I ask him what he was doing,

“Trying to beat Jess”.

“And how was that?”

“She just nicked it. We were throwing light though”.

“How light and how come?”

“I was throwing six kilograms instead of seven point two six and Jess was throwing three instead of four.

It’s all about increasing speed and getting the fast twitch muscle fibres going”.

Toni chips in,

“Basically it’s trying to get the neural system to fire faster. It’s tricking the mind. Like over-speed sprint training”.

This is a new one on me, “You’re going to have to explain”.

“Sometimes sprinters run downhill or use a rubber band to pull them along”.

John interjects, “I tried that once. I face planted”.

“The challenge is to programme the body to move correctly at over-speed. If you’re being pulled along by a rubber band but you’re screaming and flapping your arms around it’s not really going to help you run faster”.

“The challenge is to programme the body to move correctly at over-speed. If you’re being pulled along by a rubber band but you’re screaming and flapping your arms around it’s not really going to help you run faster”.

This image reminds me of a film from a few months ago which I mention to John,

“I think I’ve got that on my phone”.

“Can we use it?”

Yes we can. Here it is. Over-speed as demonstrated by John and Toni: