Speed, Agility & Performance Development for Youth Athletes
smash menu
home about home

SMASH Training Calendar 2020

2020 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.

Next Program • SMASH Speed & Agility Program in Term 3, 2020 but ...
- Subject to confirmation according to government restrictions

Costs :
$220 for 8+ sessions ($27.50 per class) for the one session a week during school term program.
$35 per session casual rate


• 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.2

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!

$220 for the 8+ week program.
- $27.50 per session or $35 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 : $180 program cost
- $10 per session discount for the 3rd member of a family : $140 program cost


SMASH Strength & Conditioning Programs for 2020
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.

• SMASH Nov 2019 Advanced Sprint Clinic

• SMASH Oct 2019 Intern S&C Clinic

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.