Speed, Agility & Performance Development for Youth Athletes
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SMASH Training Calendar 2019

2019 Programs - Holiday, Term Programs & Clinics

Contact Mike at or 0414 888 563 for more information.

SMASH runs both Speed & Agility programs and Strength & Conditioning programs for athletes during school terms & various clinics throughout the year. See below for clinics that we have run recently.

SMASH Weekly Schedule - Term 4 - 5:15-6:15pm (Monday 14th October until Monday 16th December) - This is a 10 week term.


• SMASH Speed & Agility Programs go for 60 minutes once a week for 8+ weeks

Programs run for 60 minutes once a week for 8+ weeks during school terms.
Term Speed & Agility Program - (5:15-6:15pm).

The Smash Monday night speed & agility sessions are suitable for all ages from 10-18 and are tailored for the athletes attending. Younger athletes learn basic skills while older athletes are stretched according to their skill level. But everyone has to get the basics right.

$200 for 8+ sessions ($25 per class) for the one session a week during school term program.
$30 per session casual rate

Programs are held at the Rowville Sports Precinct. With on site parking and in Humphreys Way :

Show Court 1
Rowville Sports Precinct
Rowville Secondary College - Eastern Campus
Humphreys Way

Rowville, VIC 3178

A proven, comprehensive, scientific and progressive training program that develops all aspects of athletic skill & performance for athletes aged 10 to adult.

SMASH programs include a wide array of skill progressions :
- linear, lateral & multi-directional agility
- running and sprint technique
- jumping and landing technique
- foundation movements : squat, lunge, hinge, push, pull, rotate, throw, kick
- general coordination, reflex training, core stability & strength, balance and flexibility training
- advice on diet, recovery, stretching, shoes, foam rolling and more!

$200 for the 8+ week program.
- $25 per session or $30 per session if attending casually.
There are discounts for members of the same family or if you book a whole team (8+ athletes) :
- $5 per session discount for the 2nd member of a family or per session per person for team bookings : $160 program cost
- $10 per session discount for the 3rd member of a family : $120 program cost


SMASH Strength & Conditioning Programs for 2019
Learn to get strong & fast the right way. Programs are suitable for both junior athletes & adults.
These sessions are run personally by head coach Mike with assistance from interns & other SMASH coaches.

Sessions are held in the Rise High Performance Gym at Rowville Secondary College, Sports Precinct, adjacent to Show Court 1.
After we finish up with the speed & agility athletic development session we move into the gym.

Gym sessions run on Mondays from 6:30 to 7:45pm.

We cover correct lifting technique and over a progression of weeks, terms & years we cover :
kettlebells, barbells, dumbbells, bodyweight, core, olympic lifting, all the fundamental lifts & much more.

We follow the ASCA guidelines for working with junior athletes. Weights lifted are age, development & technique appropriate. It's an urban myth that children shoudn't do strength & conditioning. We start with body weight athletes & slowly work them up over a number of months & years to free weights. We are particularly careful with spinal loads - athletes learn the correct technique first using light weights. Heavier loading is only done well past 16 years of age & only after athletes can demonstrate proper technique & have 12 months of lifting experience under direct coach supervision.

If athletes are doing SMASH, sessions are $10 each. If not enrolled in SMASH, sessions are $20 each.

Finished Programs 2018

robkabbasOlympic Lifting Clinic with Rob Kabbas (Olympic & Commonwealth Game medallist)
Rob Kabbas is the biggest name in Australian weightlifting. Rob has been training, competing, coaching & administering in the sport of Olympic Lifting in Australia for almost 50 years. Olympic silver medallist, 2 Commonwealth games gold medals, ex president of the Australian weightlifting federation, Olympic selector & much more. He has competed at 3 Olympic Games as an athlete & attended many more as official & coach. Rob regularly does lifting clinics for Smash.

Places are strictly limited to only 20 attendees. You must RSVP to confirm your spot -

Time : Arrive at 6:30 for 6:45-8pm clinic
Date : Mon 2nd Oct
Cost : $20
Location : Rise High Performance Gym


Advanced Sprints Workshop for the Australian Track & Field Coaches Association (ATFCA)

Date & Time :
Sat 30th Sep for 2 hrs

ATFCA - Australian Track & Field Coaches Association
Workshop on Long Term Athletic Development (LTAD)
Sun 30th July 2017 10am-midday (pls arrive by 9:45 to register)
Oakleigh South Primary School
Riley St, Oakleight Sth, VIC, 3167
$20 for AV / LA Vic members
$25 for all others
RSVP : Heather Lamb, or 0425 793 331

• SMASH July 2017 Holidays Programs
Sprinting, Speed & Agility Training
Knox Athletics Track (Bunjil Way, Knoxfield)
Mon 10th & 17th July 5-6:30pm
Wed 12th & 19th July 5-6:30pm
Jells Park (Ferntree Gully Rd entrance, Scoresby)
Sun 16th July 10am-1pm - including BYO BBQ : Overspeed training & Hill sprints

Knox Athletics Track (Bunjil Way, Knoxfield)
Gym / Strength & Conditioning
Mon 10th & 17th July 6:30-7:45pm
Thu 13 July 8-9am

• SMASH Speed & Agility April 2017 Holiday Program

6 hour clinic split into 2x 3 hour sessions on Thu 6th & 13th April from 9am til midday at Knox Athletics Track, Bunjil Way Knoxfield.

$150 per 3hr session, $250 for both sessions per person*
$100 per 3hr session, $175 for both for registered members of junior & senior athletics clubs
Further discounts available for siblings

* $20 off for session 1 with early bird registration if booked by Sun 30th April.

Suitable for all ages from 10 & up, including adults. Older & more advanced athletes will be in separate groups depending on numbers & age breakdown. The second session will be more advanced & suited to older athletes from 14 and up.

Places will be striclty limited to maintain high coach to athlete ratio.

Covering :

Thu 6th April - for everyone
Foam rolling & warmups
Mobility, activation & balance
Sprint technique
Linear agility & deceleration
Lateral & multi-directional agility
20m sprint & vertical leap testing

Thu 13th April - for older & more advanced athletes (recommended for age 14 & older)
Strength & conditioning
Energy system development
Core conditioning
Advanced sprints - measure cadence & stride length

Includes handouts & presentations in each session. Along the way various topics like nutrition, footwear, recovery, injury prevention & stretching will be covered.

SMASH Speed & Agility Clinic - Tue 20th Sep 2016 at Knox Athletics Track
- Holiday Clinic on Sprinting, Speed & Agility.
- 9am-12pm for 9-12 year olds / 12:30-4:30pm for 13+
Clinic includes :
- Measurement of 1) 20m sprint time 2) vertical leap 3) agility test
- Drills & progressions to improve reaction time, sprint acceleration & max velocity
- Drills & progressions to improve linear, lateral & multi-directional agility
- Safe jump & land progressions
- Advice & programs on conditioning junior athletes
- Optimal warmup, cool down, stretching & recovery methods
- Shoe advice
Handouts : stretching, recovery, shoes, 12 week progressive running program & more
Costs :
- Registered T&F athlete or Smash Academy Athlete : Junior (9-12) $60, Senior (13+) $80
- All other athletes : Junior (9-12) $90, Senior (13+) $120
- Discounts for teams (5+ attendees) & family siblings

See here for testimonials from previous participants of SMASH programs & clinics :
Elite Athletes attending the afternoon clinic :
- Jordan Munyard - National All Schools sprint champion
- Dylan Clarke - AFL Eastern Ranges TAC Cup Captain


Finished - Smash Sprint Clinic

Date & Time :
Sun 10th July for 3 hours
Midday to 3pm

Location :
Under the Grandstand
Knox Athletics Track
Bunjil Way, Knoxfield

Cost : Free
- RSVP by Fri 8th July

Covering :
Latest info on LTAD for junior development (from NSCA, ASCA, Canadian IS)
Relaying AIS load monitoring presentation for juniors & athletes for injury prevention (from AIS Physio Ben Raysmith)
Updates in understanding running for sprinting, jumps & hurdles (from Bosch, Klomp, Kraaijenhof, Weyand)
Understanding the importance of internal vs external coaching cues
Increasing importance & use of analytics
And the latest in :
- timing technology
- performance measurement
- video capture
- S&C force, load & velocity measurement

Finished - SMASH Parkour, Acrobatics & Tumbling Clinic

Thanks to :
- Parkour Coach : Andrew Reynolds
- Acrobatics & Tumbling Coach : Rebecca Donato

3x 30 minute sessions :
- gymnastics skills, rolling & tumbling
- parkour, falling & acrobatics skills
- falling & combat rolling



aflcombineFinished - SMASH Combine Preparation

Head coach Mike has been assisting the AIS & the AFL at the National AFL Draft Combine speed & agility days for the last 2 years and it's apparent that even the best junior AFL prospects in the country need a lot of work in their sprint and agility technique - enter SMASH as that's exactly what we do! Informally run in the past with elite players - improvements in times of 0.3-0.4s are typical for 20m sprint. We use the same equipment as the AFL, NBA & NFL (Fusion Sport timing gates). We cover starting, agility & sprint techniques. This unique program gives specific tips for improving your vertical leap, 20/30/40m sprint in addition to national combine agility tests (AFL, Basketball, Soccer, etc). Wanting to make it overseas on a scholarship? If you do poorly at testing you typically wont make it to the next stage. We give you the best preparation possible with Pro tips and elite SMASH training. The last 2 years coach Mike has worked with Athletes Performance in their level 1 & 2 mentorship programs here in Melbourne - they are one of the best training organisations in the world.

$120 for the 1 day combine preparation program. Contact Mike to apply for this elite & advanced program.