Speed Training for Young Athletes—Made Simple
Every parent wants to see their child succeed in sports, and speed is often the skill that separates good athletes from great ones.
Whether your child is sprinting to beat their opponent to the ball, racing to the finish line, or chasing down a breakaway, speed is a game-changer. But when it comes to improving speed, there’s a lot of misinformation out there.
Should kids just run more?
Do they need fancy drills or specialised equipment?
The truth is, speed training for young athletes doesn’t have to be complicated.
In fact, focusing on the fundamentals is what makes the biggest difference.
Here’s how to make speed training simple, effective, and safe for your young athlete.
Step 1: Teach Proper Sprinting (Acceleration) Mechanics
Speed starts with technique. If your child’s form is off, they’ll never reach their full potential, no matter how hard they train.
Here’s what good sprinting mechanics look like:
Body Angle Matters: Encourage your child to keep their torso in a forward lean to set them up to strike the floor to push them forwards.
Create distance from the hips: Get them to create as much distance as possible from their hips with each stride. Acceleration is horizontal not vertical, just like a plane taking off.
Powerful Strides: Teach them to push off the ground. Using analogies like “hammer the floor” works great.
Many young athletes don’t receive this foundational coaching, leading to wasted energy and slower times.
Practicing proper mechanics in short bursts—like 5m, 10m, 20m sprints—can help them build efficient movement patterns.
Step 2: Build Strength for Speed
Speed isn’t just about running; it’s about the power your child can generate with each step. That’s where strength training comes in.
You don’t need heavy weights to see results.
For young athletes, bodyweight and light load training are great for developing the foundational strength needed to accelerate quickly.
Focus on these key areas:
Lower Body Power: Exercises that incorporate squatting, lunging and hinging patterns build strength in the legs.
Core Stability: A strong core helps athletes maintain control and balance while running. Planks and dead bugs are a simple but effective way to start learning to control the pelvis and awareness around moving the legs around a stable hip and core.
Foot and Ankle Strength: If you have a weak foot and ankle complex then it’s exactly like driving with a flat tyre—inefficient and dangerous.
Step 3: Focus on Short Sprints and Acceleration
While endurance training is valuable for some sports, speed training is all about short, explosive efforts.
Teach your young athlete to focus on accelerating quickly rather than maintaining speed over long distances.
Try these simple drills:
Acceleration Starts: Begin from a standing, crouching, or kneeling position and sprint 5-20 meters as fast as possible.
Hill Sprints: Sprinting up a hill encourages proper forward lean and builds leg power.
Resisted Sprints: Use light resistance, like a resistance band, to train explosive starts.
Keep the distances short to prioritise quality over quantity and ensure your child doesn’t lose form as they tire.
Step 4: Prioritize Rest and Recovery
Speed training is intense and puts a lot of stress on the body. To avoid burnout and injury, make sure your child has enough recovery between sessions.
Schedule Recovery Days: Speed training should be done 2-3 times a week, with rest or light activity in between.
Sleep and Nutrition: Ensure your young athlete is getting plenty of sleep and eating balanced meals to fuel their training.
Active Recovery: Light activities like walking or swimming can help with muscle recovery without overloading their body.
Step 5: Keep It Fun and Engaging
The key to any successful training program is consistency, and the best way to ensure consistency with young athletes is to make it fun. Incorporate games, challenges, and variety into their sessions to keep them motivated.
For example, turn sprint drills into races or create obstacle courses that combine agility and speed work. When kids enjoy their training, they’ll put in more effort and see better results.
Wrapping It Up
Speed training for young athletes doesn’t have to involve complicated drills or expensive equipment.
By focusing on proper mechanics, building strength, and prioritising short sprints, your child can see real improvements in their speed and confidence on the field or court.
At Melbourne Fitness & Performance, we specialise in helping young athletes develop their speed, strength, and agility in a safe, supportive environment.
If you’re looking for a program that delivers results while keeping training fun and engaging, we’d love to help.
Find out more about our Youth Athlete Development Pathway
