How I Helped an Edinburgh Footballer Drop 0.2s Off His 20m Sprint
Meet Josh, a 17-year-old winger from Leith. After just 6 weeks of working together, he cut 0.2 seconds off his 20m sprint and is now trialing with pro academies. This case study highlights the step-by-step process and the science-backed methods that led to real-world results.
Initial Assessment
When Josh first came to me, he was already a skilled player, but lacked the explosiveness needed to consistently beat defenders. We conducted an initial performance assessment:
20m Sprint Time: 3.52s
Video Analysis: Showed upright posture within first 3 steps, poor shin angle, and arm mechanics that limited stride frequency.
Strength Profile: Weak posterior chain, especially hamstrings and glutes. Moderate ankle stiffness.
Training Plan
Josh committed to a 6-week plan involving three types of sessions:
Sprint Mechanics (2x/week)
Wall drills for projection
Resisted band starts for shin angle awareness
Flying sprints to improve top-end relaxation and posture
Strength & Power (1x/week gym)
Trap bar deadlifts (progressed from 80% to 120% BW)
Bulgarian split squats for unilateral strength
Nordic hamstring curls and glute bridges
Homework & Mobility
Daily A-marches and B-skips
Ankle hops and pogo jumps for stiffness
Mobility: hip flexor stretches and thoracic extension drills
6-Week Results
Final 20m Time: 3.32s (Measured electronically)
Acceleration Phase: Much more aggressive, increased stride frequency and force production.
Match Performance: GPS tracking data showed:
3.7 more high-intensity sprints per half
Increased burst runs into space
Notably more duels won due to faster recovery sprints
Psychological Boost
Speed not only changed how Josh played—it changed how he saw himself:
"I feel faster, sharper, and more confident. The first few steps feel explosive now. I get into space way quicker than before. It's helped my game massively."
Coach’s Notes
Josh’s success came down to three key things:
He trusted the process and trained with intent
He prioritized recovery and sleep
He tracked everything—making it easier to adjust