Speed Coaching • Stellenbosch
Trusted by developing athletes
Boland & ASA-level results
Train Faster. Run Better. Become A Legend.
Science-based speed training in Stellenbosch for athletes who want to improve acceleration, technique, agility, strength, and confidence through structured coaching and mentorship.
400m PB
Jaimie improved from 51.0s to 47.3s in his first full season.
Medal Results
Gold in 100m, silver in 200m, and relay gold at Boland Sentraal.
Boland Colours
Athletes developed to earn Boland Colours in sprint events.
ASA Silver Medal
National relay medal achieved in the mixed 4x400m event.
400m PB
Jaimie improved from 51.0s to 47.3s in his first full season.
Medal Results
Gold in 100m, silver in 200m, and relay gold at Boland Sentraal.
Boland Colours
Athletes developed to earn Boland Colours in sprint events.
ASA Silver Medal
National relay medal achieved in the mixed 4x400m event.
400m PB
Jaimie improved from 51.0s to 47.3s in his first full season.
Medal Results
Gold in 100m, silver in 200m, and relay gold at Boland Sentraal.
Boland Colours
Athletes developed to earn Boland Colours in sprint events.
ASA Silver Medal
National relay medal achieved in the mixed 4x400m event.
“Coach has made it very clear that we aren’t here to take part, but we are here to take over. The future is promising and it’s going to happen.”
Jaimie Fisher
400m athlete • Improved from 51.0s to 47.3s • ASA Silver Medalist
Meet your coach
Meet your coach
Hi, I'm Coach Craven
Hi, I'm Coach Craven
I’m the founder and head coach of Speed Lab Athletics. My coaching journey has always been about more than helping athletes run faster — it’s about unlocking potential, building confidence, and creating opportunities for growth through sport.
As a former athlete, I earned my Boland Colours and represented the Western Cape team on four occasions. Those experiences shaped the way I coach today: with structure, discipline, belief, and a focus on long-term athlete development.
At Speed Lab Athletics, I use science-based speed training, technical coaching, athlete assessments, and mentorship to help athletes improve their speed, agility, strength, and confidence.
I’m the founder and head coach of Speed Lab Athletics. My coaching journey has always been about more than helping athletes run faster — it’s about unlocking potential, building confidence, and creating opportunities for growth through sport.
As a former athlete, I earned my Boland Colours and represented the Western Cape team on four occasions. Those experiences shaped the way I coach today: with structure, discipline, belief, and a focus on long-term athlete development.
At Speed Lab Athletics, I use science-based speed training, technical coaching, athlete assessments, and mentorship to help athletes improve their speed, agility, strength, and confidence.
I Was Born To Be A Legend.
This is the mindset we build in every athlete.
I Was Born To Be A Legend.
This is the mindset we build in every athlete.
My Philosophy
Speed First
Discipline Wins
Beyond Sport
Services
Speed Training For Every Athlete
Whether you’re a sprinter, school athlete, or multi-sport player, Speed Lab Athletics provides structured coaching to help you move faster, compete stronger, and perform with confidence.
STB
Speed Development
Improve acceleration, sprint mechanics, top-end speed, agility, and overall movement performance.
Athletics Coaching
Track and field coaching focused on technique, race preparation, competition strategy, and long-term athlete development.
Strength & Conditioning
Sport-specific training to build power, mobility, coordination, endurance, and reduce injury risk.
Athlete Mentorship
Guidance beyond training, helping athletes build confidence, discipline, resilience, leadership, and a winning mindset.
Services
Speed Training For Every Athlete
Whether you’re a sprinter, school athlete, or multi-sport player, Speed Lab Athletics provides structured coaching to help you move faster, compete stronger, and perform with confidence.
STB
Speed Development
Improve acceleration, sprint mechanics, top-end speed, agility, and overall movement performance.
Athletics Coaching
Track and field coaching focused on technique, race preparation, competition strategy, and long-term athlete development.
Strength & Conditioning
Sport-specific training to build power, mobility, coordination, endurance, and reduce injury risk.
Athlete Mentorship
Guidance beyond training, helping athletes build confidence, discipline, resilience, leadership, and a winning mindset.
Services
Speed Training For Every Athlete
Whether you’re a sprinter, school athlete, or multi-sport player, Speed Lab Athletics provides structured coaching to help you move faster, compete stronger, and perform with confidence.
STB
Speed Development
Improve acceleration, sprint mechanics, top-end speed, agility, and overall movement performance.
Athletics Coaching
Track and field coaching focused on technique, race preparation, competition strategy, and long-term athlete development.
Strength & Conditioning
Sport-specific training to build power, mobility, coordination, endurance, and reduce injury risk.
Athlete Mentorship
Guidance beyond training, helping athletes build confidence, discipline, resilience, leadership, and a winning mindset.
How it works
Your Path To Faster Performance
Every athlete’s journey is different. Our process gives each athlete structure, support, and a clear path to improvement.
01
Initial Assessment
We assess speed, fitness, movement patterns, strengths, and areas for improvement to understand the athlete’s starting point.
02
Goal Setting
We identify short-term and long-term goals based on the athlete’s age, ability, experience, and sporting ambitions.
03
Structured Training
Athletes follow focused sessions covering speed, technique, strength, conditioning, mobility, and athletic performance.
04
Progress Tracking
Testing and feedback help us monitor improvement, celebrate progress, and adjust training when needed.
05
Compete & Grow
Athletes are prepared for competition while developing confidence, discipline, resilience, and leadership beyond sport.
How it works
Your Path To Faster Performance
Every athlete’s journey is different. Our process gives each athlete structure, support, and a clear path to improvement.
01
Initial Assessment
We assess speed, fitness, movement patterns, strengths, and areas for improvement to understand the athlete’s starting point.
02
Goal Setting
We identify short-term and long-term goals based on the athlete’s age, ability, experience, and sporting ambitions.
03
Structured Training
Athletes follow focused sessions covering speed, technique, strength, conditioning, mobility, and athletic performance.
04
Progress Tracking
Testing and feedback help us monitor improvement, celebrate progress, and adjust training when needed.
05
Compete & Grow
Athletes are prepared for competition while developing confidence, discipline, resilience, and leadership beyond sport.
How it works
Your Path To Faster Performance
Every athlete’s journey is different. Our process gives each athlete structure, support, and a clear path to improvement.
01
Initial Assessment
We assess speed, fitness, movement patterns, strengths, and areas for improvement to understand the athlete’s starting point.
02
Goal Setting
We identify short-term and long-term goals based on the athlete’s age, ability, experience, and sporting ambitions.
03
Structured Training
Athletes follow focused sessions covering speed, technique, strength, conditioning, mobility, and athletic performance.
04
Progress Tracking
Testing and feedback help us monitor improvement, celebrate progress, and adjust training when needed.
05
Compete & Grow
Athletes are prepared for competition while developing confidence, discipline, resilience, and leadership beyond sport.
Our Programs
Speed Programs!
Flexible training options for athletes at different stages of development. Choose the program that fits your goals, schedule, and commitment level.
Speed Development Group Training
R100
Per Session
A focused group training session designed to improve speed, technique, and athletic development.
What's included
Group speed training
Sprint technique work
Acceleration and agility development
Athletic movement coaching
Part-Time Package
R640
/month
Ideal for school athletes balancing athletics with other sports and responsibilities.
Most Popular
What's included
Training 2 days per week
Core speed development
Technique improvement
Structured weekly coaching
Full Package
R1,200
/month
The complete speed development package for committed athletes who want consistent progress.
What's included
Training 4 days per week
Full speed development programme
Strength and conditioning
Technique and performance work
Our Programs
Speed Programs!
Flexible training options for athletes at different stages of development. Choose the program that fits your goals, schedule, and commitment level.
Speed Development Group Training
R100
Per Session
A focused group training session designed to improve speed, technique, and athletic development.
What's included
Group speed training
Sprint technique work
Acceleration and agility development
Athletic movement coaching
Part-Time Package
R640
/month
Ideal for school athletes balancing athletics with other sports and responsibilities.
Most Popular
What's included
Training 2 days per week
Core speed development
Technique improvement
Structured weekly coaching
Full Package
R1,200
/month
The complete speed development package for committed athletes who want consistent progress.
What's included
Training 4 days per week
Full speed development programme
Strength and conditioning
Technique and performance work
Our Programs
Speed Programs!
Flexible training options for athletes at different stages of development. Choose the program that fits your goals, schedule, and commitment level.
Speed Development Group Training
R100
Per Session
A focused group training session designed to improve speed, technique, and athletic development.
What's included
Group speed training
Sprint technique work
Acceleration and agility development
Athletic movement coaching
Part-Time Package
R640
/month
Ideal for school athletes balancing athletics with other sports and responsibilities.
Most Popular
What's included
Training 2 days per week
Core speed development
Technique improvement
Structured weekly coaching
Full Package
R1,200
/month
The complete speed development package for committed athletes who want consistent progress.
What's included
Training 4 days per week
Full speed development programme
Strength and conditioning
Technique and performance work
Results
Proof, Speed Can Be Built
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Danni Fortuin
2024 Track Achievement
Danni joined Speed Lab Athletics (then Team Flash Athletics) in 2020. Through Covid disruptions, limited training days, and years of steady progress, she never stopped showing up. In her final school season, everything came together. She earned Boland Colours, won a silver medal, represented Boland at the Western Cape Championships, and achieved a personal best of 12.84s in the 100m—reaching a goal she and Coach Craven had worked toward for years.
Results
Proof, Consistency Wins
Consistent coaching, disciplined training, and trusting the process produce championship performances.
Grechen April
2025–2026 Track Achievements
Grechen earned Boland Colours in 2025 before taking another step forward in 2026, winning gold in the 100m, silver in the 200m, and gold in the relay at Boland Sentraal.
Results
Proof, Potential Can Be Unlocked
The right coaching and commitment can transform raw talent into elite performance.
Jaimie Fisher
2026 Breakthrough Season
Starting with no athletics background, Jaimie improved from 51.0s to 47.3s in the 400m within one season, qualified for ASA Championships, reached the USSA Finals, and earned an ASA Silver Medal.
Results
Proof, Talent Meets Determination
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Alcka Samuels
Western Cape Bronze Medal
Joining Speed Lab Athletics has taught me that success isn’t just about winning medals—it’s about believing in yourself and never giving up. Since joining in 2025, I’ve represented Western Province, won a bronze medal at the National Primary Schools Championships, helped my relay team win gold, and finished 5th in South Africa in the U/12 75m hurdles. Through every victory and setback, Coach Craven has always believed in me, giving me the confidence to keep chasing my dreams.
Results
Proof, Speed Can Be Built
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Danni Fortuin
2024 Track Achievement
Danni joined Speed Lab Athletics (then Team Flash Athletics) in 2020. Through Covid disruptions, limited training days, and years of steady progress, she never stopped showing up. In her final school season, everything came together. She earned Boland Colours, won a silver medal, represented Boland at the Western Cape Championships, and achieved a personal best of 12.84s in the 100m—reaching a goal she and Coach Craven had worked toward for years.
Results
Proof, Consistency Wins
Consistent coaching, disciplined training, and trusting the process produce championship performances.
Grechen April
2025–2026 Track Achievements
Grechen earned Boland Colours in 2025 before taking another step forward in 2026, winning gold in the 100m, silver in the 200m, and gold in the relay at Boland Sentraal.
Results
Proof, Potential Can Be Unlocked
The right coaching and commitment can transform raw talent into elite performance.
Jaimie Fisher
2026 Breakthrough Season
Starting with no athletics background, Jaimie improved from 51.0s to 47.3s in the 400m within one season, qualified for ASA Championships, reached the USSA Finals, and earned an ASA Silver Medal.
Results
Proof, Speed Can Be Built
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Danni Fortuin
2024 Track Achievement
Danni joined Speed Lab Athletics (then Team Flash Athletics) in 2020. Through Covid disruptions, limited training days, and years of steady progress, she never stopped showing up. In her final school season, everything came together. She earned Boland Colours, won a silver medal, represented Boland at the Western Cape Championships, and achieved a personal best of 12.84s in the 100m—reaching a goal she and Coach Craven had worked toward for years.
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Results
Proof, Speed Can Be Built
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Danni Fortuin
2024 Track Achievement
Danni joined Speed Lab Athletics (then Team Flash Athletics) in 2020. Through Covid disruptions, limited training days, and years of steady progress, she never stopped showing up. In her final school season, everything came together. She earned Boland Colours, won a silver medal, represented Boland at the Western Cape Championships, and achieved a personal best of 12.84s in the 100m—reaching a goal she and Coach Craven had worked toward for years.
Results
Proof, Consistency Wins
Consistent coaching, disciplined training, and trusting the process produce championship performances.
Grechen April
2025–2026 Track Achievements
Grechen earned Boland Colours in 2025 before taking another step forward in 2026, winning gold in the 100m, silver in the 200m, and gold in the relay at Boland Sentraal.
Results
Proof, Potential Can Be Unlocked
The right coaching and commitment can transform raw talent into elite performance.
Jaimie Fisher
2026 Breakthrough Season
Starting with no athletics background, Jaimie improved from 51.0s to 47.3s in the 400m within one season, qualified for ASA Championships, reached the USSA Finals, and earned an ASA Silver Medal.
Results
Proof, Talent Meets Determination
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Alcka Samuels
Western Cape Bronze Medal
Joining Speed Lab Athletics has taught me that success isn’t just about winning medals—it’s about believing in yourself and never giving up. Since joining in 2025, I’ve represented Western Province, won a bronze medal at the National Primary Schools Championships, helped my relay team win gold, and finished 5th in South Africa in the U/12 75m hurdles. Through every victory and setback, Coach Craven has always believed in me, giving me the confidence to keep chasing my dreams.
Results
Proof, Speed Can Be Built
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Danni Fortuin
2024 Track Achievement
Danni joined Speed Lab Athletics (then Team Flash Athletics) in 2020. Through Covid disruptions, limited training days, and years of steady progress, she never stopped showing up. In her final school season, everything came together. She earned Boland Colours, won a silver medal, represented Boland at the Western Cape Championships, and achieved a personal best of 12.84s in the 100m—reaching a goal she and Coach Craven had worked toward for years.
Results
Proof, Consistency Wins
Consistent coaching, disciplined training, and trusting the process produce championship performances.
Grechen April
2025–2026 Track Achievements
Grechen earned Boland Colours in 2025 before taking another step forward in 2026, winning gold in the 100m, silver in the 200m, and gold in the relay at Boland Sentraal.
Results
Proof, Potential Can Be Unlocked
The right coaching and commitment can transform raw talent into elite performance.
Jaimie Fisher
2026 Breakthrough Season
Starting with no athletics background, Jaimie improved from 51.0s to 47.3s in the 400m within one season, qualified for ASA Championships, reached the USSA Finals, and earned an ASA Silver Medal.
Results
Proof, Talent Meets Determination
Speed Lab Athletics is built on measurable progress, athlete development, and real competitive results.
Alcka Samuels
Western Cape Bronze Medal
Joining Speed Lab Athletics has taught me that success isn’t just about winning medals—it’s about believing in yourself and never giving up. Since joining in 2025, I’ve represented Western Province, won a bronze medal at the National Primary Schools Championships, helped my relay team win gold, and finished 5th in South Africa in the U/12 75m hurdles. Through every victory and setback, Coach Craven has always believed in me, giving me the confidence to keep chasing my dreams.
FAQ
Frequently Asked Questions
If you’re new to Speed Lab Athletics, these answers will help you understand how training works, who it’s for, and how to get started.
What age groups do you coach?
Do you only train track athletes?
Where is training based?
How often should athletes train?
Do you offer private coaching?
What should athletes bring to training?
What age groups do you coach?
Do you only train track athletes?
Where is training based?
How often should athletes train?
Do you offer private coaching?
What should athletes bring to training?
Contact
Ready To Build Your Speed?
Have a question about training, programs, or which option is best for you? Reach out and we’ll help you take the next step.
Contact
Ready To Build Your Speed?
Have a question about training, programs, or which option is best for you? Reach out and we’ll help you take the next step.
Contact
Ready To Build Your Speed?
Have a question about training, programs, or which option is best for you? Reach out and we’ll help you take the next step.