Ranell is the founder of the Academy of Sport Speed Australia (ASSA), and is a S&C Coach with a specialty in speed. Through her private coaching, Ranell has helped hundreds of athletes modify their physical qualities and biomechanics to maximise speed performance. Ranell is in her 6th year as S&C Coach for GWS Fury (Netball) and 3rd year as the Speed Specialist for NSW Baseball. An elite masters athlete in her own right, Ranell has won 6 World Championship Medals, holds multiple State, National and Oceania titles in the Sprint events and is a previous World Record holder in the 4 x 100m. Ranell has a Masters degree in High Performance Coaching, is an ASCA L2 Professional Coach and a L3 ATFCA Coach.

QUOTES

“I am a big fan of using weighted sleds particularly for horizontal propulsion”

“The load - explode mentality I have on the field with athletes, I take that into the gym”

“One of the first questions I ask athletes when athlete typing is do you prefer to squat or deadlift?”

“Always work to an athlete’s strength and build them, build them, build them”

“The offseason is about building as much strength, conditioning and elasticity as possibility”

SHOWNOTES

1) Ranell’s origin as a speed and strength & conditioning coach

2) The requirements for speed development in sports

3) Preferred methods of developing speed including differences between horizontal and vertical loading in sprints

4) The basics of athlete typing and aerial versus terrestrial runners

5) How an athlete's personality can contribute to athlete types

6) The three athlete typing archetypes: Cheetahs, Kangaroos and Ostrich's

7) Different training considerations for speed and strength for the three different archetypes

9) How to implement conditioning for Cheetahs, Kangaroos and Ostrich's

PEOPLE MENTIONED

Craig Duncan

Ashley Jones

Frans Bosch