Speed Training for Young Athletes

Most sports require athletes to have speed. Regardless of natural ability, Tudor O. Bompa, Ph.D., author of the article "Strength, Muscular Endurance, and Power in Sports," writes, "Specific development of a biomotor ability must be methodical." Increasing speed in young athletes can be achieved by integrating several workout strategies.

  1. Intervals

    • Run timed intervals. Determine the ideal race pace, and run against the clock. According to the running club Valley Forge Striders, intervals are based on a rigid format such as "six times 400 meters fast (these are the repeats) with 400-meter recovery jogs (the intervals)."

    Fartlek

    • Mix up the workout speeds. Interspersing short bursts of speed at regular intervals during long-distance runs builds stamina and speed.

    Stride

    • Count the number of strides taken in one minute. In the article "Taking It All in Stride," Marc Bloom cautions against over striding, stating, "if the count is below 90, practice shortening your stride to get your count up."

    Strength

    • Build strength. Perform squats, one-legged hops alternating legs, and lunges for legs. Free weights and exercise equipment for shoulders, arms, back and abdominals keep the upper body strong.

    Posture

    • Practice good posture. Joe Kita, author of the article "The Easy Way to NFL-Caliber Speed," counsels that to build speed, "Land on the balls of your feet and roll to the toes, keeping a 4- to 6-inch forward lean."

    Distance

    • Increase distance. Run several miles every day; besides building endurance, the extra miles will make short, fast races seem effortless.