Exercises for Young Athletes to Increase Their Speed

A vast amount of physics goes into proper running mechanics. Each phase of the run has a different body position and different goal. There is the starting position, the acceleration phase, and maximum velocity, in which the athlete tries to maintain a constant speed. These phases have different mechanics, so train each phase separately to develop correct form, and then incorporate them together. If you teach athletes at a young age proper mechanics, they can become faster, stronger and better at running.

  1. Starting Position

    • A young athlete can fly or fail depending on his starting position. Place him in a position where he is at a mechanical advantage to accelerate as fast as possible. A typical two-point stance starts with your nondominant leg in front, and your dominant leg about six to eight inches lateral and slightly behind, with the toe in line with the heel of the front foot. Place the arms in opposition so the athlete can drive that dominant leg up at the same time he swings his arms for a fast and powerful takeoff. Place the majority of his weight on the front foot.

    Acceleration

    • According to Youth Runner, the goal for high school-age kids is to reach maximum velocity within seven to 10 yards, which is a very short amount of time in which to accelerate. Have the athlete start from various positions such as 3-point stance, 4-point stance, prone and reverse to work on total body coordination and reaction times. Once up, she needs to lean forward to let gravity assist her with acceleration. Have her put her hands against a wall, with her body at an angle so that her legs are behind her hips. Practice high-knee drills keeping feet flexed, speed fast, and always pushing the wall.

    Maximum Velocity

    • Kids have not developed the functional strength or core stability to support maximal speeds safely. Y-Coach recommends keeping speed drills basic to emphasize proper movement. High-knee and butt-kick drills emphasize correct mechanics while activating the proper muscles of the hip flexors and hamstrings. Incorporate ladder and cone drills to work on speed and footwork while maintaining a tight core.

    Machine Exercises

    • The hamstrings are responsible for bending the knee after the foot leaves the ground during a run. Train the hamstrings with seated leg curls and lying hamstring curls. Your glutes are responsible for hip extension after your leg leaves the ground. Train glutes with a hip extension machine and lunges. The quadriceps muscles are responsible for extending the knee before the foot strikes the ground. Together, all the muscles work together to increase the stride length and frequency, resulting in a faster run.

    Programming

    • The National Strength and Conditioning Association suggests that kids and teenagers be active every day. Shorter bouts, about 30 to 45 minutes, of intermittent high-intensity exercise are recommended. Practice sprints and drills three times per week on nonconsecutive days, such as Monday, Wednesday and Friday. Incorporate speed-specific strength training twice per week on nonconsecutive days, such as Tuesday and Thursday, for optimal results.