Most kids are never taught how to run — they just run. Arms, posture, and how the foot hits the ground. Every RSP athlete starts here.

One pattern that carries into every stride. Standing still, then walking, then skipping at full speed.

Six-inch hurdles force the knee up and the heel through. Athletes correct their own mechanics without a word from the coach.

Ground contact is where speed is won or lost. We build foot speed standing still first, then take it into a sprint.

An athlete who cannot stop cannot cut. Before we teach changing direction, we teach slowing down under control.

Coordination they can practise in the driveway. Walk every pattern until nobody looks at their feet, then add speed.

Five minutes before every session. Glutes switched on so the big movements have something to work from, and hamstrings stay healthy.

Bodyweight before barbells. Nothing goes overhead until the pattern is clean — that is how a young athlete builds strength safely.

Jumping is easy. Landing is what protects knees. No height is added until the landing is quiet and balanced.