--- title: "Master Speed and Agility: Professional Track Coaching in Mumbai" description: "Build explosive power with professional speed and agility training in Mumbai. From block starts to reaction drills, master the sprint mechanics that win races." canonical: https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/the-art-of-the-sprint-speed-agility last_updated: 2025-09-30 --- # The Art of the Sprint: Speed & Agility Tribe Verified · Coaching athletes from tracks to stadiums. By [Sadashiv Pandey](https://mytribe.in/sadashivathcoach) · In-person training across the Mumbai Metropolitan Area · ₹4,500 per month (estimate) Part of [Elite Performance Training for Athletes & Celebrities](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities). [View full gallery](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/gallery) Speed is a skill, not a gift. I focus on the mechanics of explosive movement, reaction, and technique to help you run faster and move with better control. ## Photos and videos - [Video: A 50-meter block start session with the squad. This drill is all about generating maximum acceleration in the first few seconds of a race.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6294ec4-c84b-4169-a783-4c4580d16928) - [Video: An athlete practicing a 200-meter block start on the curve. This requires a different technique to maintain speed and balance throughout the turn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1eeffb95-d31a-40f6-9dd3-20695dbc5709) - [Video: A group of athletes practicing their block start technique. Repetition and focus are key to making this explosive movement second nature.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c81f9fdf-9557-4d80-b9e0-57873d53f0a5) - ![I am correcting an athlete's posture in the starting blocks. A strong and stable setup is fundamental for a powerful start.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d6f71e7-ffd2-48ca-80f6-6fe6292faad8) - ![Using resistance bands during a block start. This forces the athlete to drive harder, building the specific strength needed for acceleration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc56bd95-1d75-45d5-b020-400eb14ae601) - [Video: This video shows the complete motion of a resistance band block start, from getting set to the powerful drive phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ced6556-468a-4c07-96c6-4ad6181bfa3a) - [Video: Two athletes practicing block starts side-by-side. The competitive environment in training pushes everyone to be faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58a3654e-2fea-4e46-a10d-9c2feaaef13a) - [Video: An athlete working on an agility ladder. These drills improve foot speed, coordination, and the ability to change direction quickly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be2497be-7368-481f-8639-7a145f424e52) - [Video: Demonstrating five of the best exercises for speed using an agility ladder. These drills are a staple in our warm-ups and training sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebdfc837-c1b6-481a-8c79-64115a2345e4) - [Video: Agility training using cones. This drill focuses on quick, sharp turns and maintaining a low center of gravity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/061d9e14-058f-4b00-903e-beae26a69507) - [Video: A combination of agility cone drills and light plyometrics. This helps in developing both speed and power simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69acb6ab-e654-4aaf-b101-8cbfec1b482f) - [Video: Using resistance bands for speed improvement. The athlete pulls against the resistance, which helps in building stride power and overall speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a081b9fa-2c8d-4d8a-be86-b05ec892dfc3) - [Video: A group of athletes performing resistance band sprints. This is an effective method for overload training to increase sprinting force.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fdae299-2b74-4aa7-8ca6-252ca114573b) - [Video: A high-intensity speed session with the team. Running together in a group pushes each athlete to their maximum effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fc9d2c9-4e5d-4db4-8fb1-132066669484) - [Video: More speed training with the squad. We focus on maintaining form even when fatigue sets in.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8134c66b-2571-4a81-9941-955bb62e207c) - [Video: Essential warm-up drills before a speed session. Proper warm-ups are crucial to prevent injury and prepare the body for intense work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12b56f86-5ac8-49dd-9c68-0418ac1fe4e9) - [Video: A group of young athletes performing running drills and agility ring exercises. Building a strong foundation of coordination and speed from a young age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76596f00-b4d2-4137-a626-e8f8b99b42f3) - [Video: Agility and reaction training with a group of cricket players. Quick feet and fast reactions are essential in any sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1a09831-a8a6-4568-8927-aa03c2d5b3a5) - [Video: Fitness training session for cricketers focusing on explosive starts and agility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fd59368-c15a-4d39-92ec-5fc476ebe01f) - [Video: Reaction training drills for a group of young athletes. We use various cues to improve their response time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/963dfa2e-702a-4707-9a96-d67cbf209792) - [Video: A group of athletes doing ladder drills on a clay ground. Fitness is important for everyone, and we must exercise daily.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74ffa71b-c8a6-4539-8d0e-874f3744e3d9) - ![Reviewing an athlete's form just before a sprint. Small adjustments can lead to significant improvements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24cdca07-3583-4c75-8934-4f25e7df2483) - ![Providing hands-on guidance to ensure the athlete's body is perfectly aligned for an explosive start.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0aff7fae-b58e-4204-b0d6-494e297e0f4b) - ![Observing an athlete's starting position from the side to check for balance and forward lean.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/195312f1-0916-4def-bc64-8541f9c6ac75) - ![A post-drill discussion about technique. Feedback is a constant part of our training process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7f15e78-a28c-4d56-a459-1269864f5445) - [Video: A clear view of a competitive block start on a synthetic track. This is where we turn practice into performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccbac196-5d1e-4271-a277-4e23b94bdfb7) - [Video: An evening training session focused on block starts. Consistency is key, no matter the time of day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d98499d8-b7f7-4632-b9e5-f6dc5c67dec6) - [Video: Evening training session with both male and female athletes. We all share the same goal: to get faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25037d72-081c-4142-8053-24602c9ba082) - [Video: A morning training session showing various drills. Practice is difficult, but the reward of achievement is worth it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d63787ee-8351-4299-a956-2c5f926bbd13) - [Video: An evening training session with a focus on acceleration and speed endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7669b304-208a-4a3a-a787-770faba266dc) - [Video: We are all made to run. A group of young athletes learning the art of sprinting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da04beb4-5aab-47d2-bf1f-3c4d12863cba) - [Video: Training with the boys is always competitive. Even when we say we'll go easy, the race is always on.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62ba63bf-4902-40c9-bc49-88ffa3a6a175) - [Video: An evening training session with a large group of athletes. The energy and motivation are always high.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84b56fcb-6318-4922-b37a-ec7a33b2f8c8) - [Video: Back in the lab, getting things right. A clip of an athlete working on his sprint form under my supervision.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33aeaa00-9fe1-43fd-a88a-c1fff8462534) - [Video: Preparing for the All India University competition with a focused block start session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/663904e6-4081-4753-8a25-ce91eb14db56) - [Video: A general training session on the track. Every day is a chance to improve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10e8622e-47e4-49f2-bc41-8e6a567cd117) - ![A candid shot of me running on the track. I believe in practicing what I preach. Keep training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbec9936-1553-4d8f-80aa-bfcfbc8b7ff9) - ![Another action shot during my own training run. Leading by example is a core part of my coaching philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a29330e-5e9d-4dc1-b892-398bcc81aae3) - ![Running on the track with the Lilavati Hospital building in the background, a familiar sight at our Bandra training ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6777c4cc-f8b3-4a38-94fa-5b6a9833c969) - [Video: A coach's view of a morning practice session at the university ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a875e68-fccd-4739-aed8-436be9043254) ## About The Art of the Sprint: Speed & Agility We don't just run laps. In every session, I record your block starts and sprint mechanics on my phone for instant, frame-by-frame correction. You will see exactly where your foot placement is costing you hundredths of a second, and we will fix it right there on the synthetic track. Most runners hit a plateau because they neglect the technical foundation. I focus on the 'why' behind every movement—why your hips need to stay low during the drive phase, why your reaction time from the blocks determines your top speed, and how to maintain form when fatigue hits the lactic threshold. ### The Technical Approach We use resistance bands for stride power and agility ladders for neural coordination. If you are training for a 100m sprint, we work on explosive block starts. If you are a footballer or cricketer, we focus on deceleration and sharp changes of direction. My goal is to build power you can actually use in competition. ### Where We Train Sessions take place on synthetic tracks across Mumbai, with a primary base in the Bandra area. Whether you are a solo athlete looking for 1-on-1 technique correction or an aspiring competitor joining a squad for high-volume group training, the environment is strictly performance-focused. ### What to Expect This isn't a gym workout. It is intense, practical, and demanding. I require total focus from my athletes. If you are ready to put in the work and stop looking for shortcuts, you will find that speed—when trained correctly—is something that can be significantly improved. ## About Sadashiv Pandey I am Sadashiv Pandey. I believe discipline beats motivation every time, so do not come looking for shortcuts. Whether I am training a national-level sprinter or helping you level up your performance, we do the work, get the sweat, and find the results. [See all of Sadashiv Pandey's services](https://mytribe.in/sadashivathcoach) ## More from Elite Performance Training for Athletes & Celebrities by Sadashiv Pandey - [Featured](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/featured) - [Training with the Stars](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/training-with-the-stars) - [Forging Champions](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/forging-champions) - [Building Explosive Power: Plyometrics](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/building-explosive-power-plyometrics) - [The Coach's Eye](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/the-coach-s-eye) - [Our Training Squad](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/our-training-squad) - [Beyond the Track](https://mytribe.in/sadashivathcoach/elite-performance-training-for-athletes-celebrities/beyond-the-track) ## More services by Sadashiv Pandey - [Track and Field Training](https://mytribe.in/sadashivathcoach/track-and-field-training) ## Similar work from other experts - [Speed and Agility Drills for Explosive Performance](https://mytribe.in/dssa_india/athletic-performance-fitness-training/speed-and-agility-drills) by DSSA · Athletic Performance & Fitness Training · Online sessions and training at 2 locations in Andheri East, Mumbai - [Strength and Conditioning for Athletic Performance](https://mytribe.in/pro_athletes_mg/athletics-track-field-coaching/building-power-strength-conditioning) by Pro Athletes Academy · Athletics (Track & Field) Coaching · Coaching at 4 sports centers across Mumbai and the wider Metropolitan Area - [Athletics & Sprint Training Sessions in Mumbai](https://mytribe.in/befit.mumbai/youth-athletics-track-coaching/training-in-action-how-we-build-athletes) by Be Fit · Youth Athletics & Track Coaching · In-person coaching at 3 locations across Juhu and Bandra - [Speed, Form, and Track Drills for Mumbai Runners](https://mytribe.in/max_speed_mani/hybrid-fitness-coaching/speed-form-and-track-drills) by Manisha Joshi · Hybrid Fitness Coaching · Coaching across Mumbai & at studios in Bandra West and Khar West - [Sport-Specific Speed and Agility Training](https://mytribe.in/flowwithnandan/athletic-performance-training/speed-agility-for-athletes) by Nandan Singh · Athletic Performance Training · Online sessions, at your location across Delhi NCR, or at gym in Dwarka - [Professional Sprint and Running Coaching in Navi Mumbai](https://mytribe.in/risers.academy/sports-performance-rehabilitation/track-field-sprints-and-running) by Risers Academy · Sports Performance & Rehabilitation · Training at centers in Ulwe & across Navi Mumbai ## Book To book Sadashiv Pandey, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sadashiv%2C%20I%20saw%20your%20Speed%20and%20Agility%20page.%20I'm%20interested%20in%20training%20and%20wanted%20to%20check%20your%20current%20slots.) 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