Speed Training

APE has created an elite speed program designed to increase ALL athletes speed to competitive levels. We have installed a 3 part system to make this vision possible. We will evaluate each athlete’s current speed by using the Brower Electronic Timing System. This state of the art equipment uses laser radars for accurate speed testing.

  • Part I – Create Speed (3 month program)
    • Nutrition
    • Conditioning
    • Speed Mechanics
  • Part II – Increase Speed (3 month program)
    • Strength Training
    • Plyometrics/Bounding
    • Form Techniques
  • Part III – Maintenance Speed (3 month program)
    • Acceleration/Transition
    • Maximum Velocity
    • Speed Maintenance
    • Strength Performance

Training schedule:


Highland High School
4301 E Guadalupe Rd, Gilbert, AZ 85234
Mon & Wed @ 5:30 pm to 6:30 pm
Sat @ 8 am @ ASU A mountain

*Times, days, and locations are subject to change*

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Rawle Circhlow - Head Coach

USATF Level 1 Coach

Feel The Heat Track Club

Seton Catholic Prep High School, Chandler Az - Boys & Girls Head Track & Field Coach (2015 - 2019)

Rawle Circhlow has been involved in track and field, sprinting, running and various other sports for over 39 years. He was born in the beautiful tropical island of Barbados, West Indies.

Rawle has a BS degree in Sports Management and is well versed in all aspects of the Sprint Speed, Middle & Long Distance events and in Athletic Management. Rawle is a USATF Level 1 coach, a former Head coach, and a Hurdles and Relay coach for Seton Catholic Prep in Chandler. He is additionally a USATF and Arizona Interscholastic Association (AIA) Certified Official. He has a Coaches Certificate from the International Registry of Coaches.

Rawle founded and began coaching Feel The Heat Track Club in 2000 and has coached individual athletes one on one, as well as ,group and teams in various events and sports including everything from sprints to the ultra marathon. He also has coached basketball and football since 1991.

Vaughn Van Dame - Coach

Vaughn Van Dame comes to APE from Albuquerque, New Mexico. He grew up playing sports in the metro area, and later attended Phoenix College to play football as a wide receiver and return specialist. After 2 years in Phoenix, he received a scholarship to continue his football career at Southwestern College in Winfield, Kansas. There Vaughn received his Bachelors degree in Physical Performance and Sports Studies in 2017. Vaughn was also a part of the track and field team at Southwestern College where he earned 1st Team All-KCAC and Honorable Mention All-KCAC in his 2 years at the program. Specializing in speed and agility, as well as strength and conditioning, he holds certificates in both areas.

** Days and times are subject to change