Speed Training for Young Athletes: Tips to Get Faster for Your Sport
Speed is a game-changer in sports. Whether you're sprinting down the field, chasing after a ball, or making a quick cut on the court, being faster can set you apart from your competition. But speed isn’t just about being quick; it’s about how well your body can efficiently produce and apply force in the right direction at the right time.
At Strength Made Simple, we know that speed is crucial for young athletes looking to excel in their sport. That’s why we've put together these tips to help you train smarter and get faster.
1. Focus on Technique First
Speed isn’t just about how fast your legs move; it’s about your entire body working in sync. Proper running technique is key to unlocking your full speed potential. Here are a few pointers:
Posture: Keep your body upright with a slight forward lean. Avoid excessive leaning or bending at the waist.
Arm Action: Your arms should drive back and forth, not across your body. Think about keeping your elbows at roughly a 90-degree angle and swinging your arms from your shoulders, not your elbows.
Stride Efficiency: Focus on quick, efficient strides instead of trying to cover too much ground with each step. Overstriding can actually slow you down.
Perfecting your technique helps you run more efficiently and reduces your risk of injury, so make this a priority in your speed training.
2. Incorporate Plyometrics
Plyometric exercises — also known as jump training — are excellent for developing explosive power, which directly impacts your speed. These exercises help train your muscles to generate force quickly, which is essential for sprinting.
Here are some plyometric exercises to add to your routine:
Box Jumps: Jump onto a box or platform, focusing on exploding upwards with power and landing softly.
Broad Jumps: Perform long jumps from a standing position, focusing on maximal distance and soft landings.
Bounding: Think of this as exaggerated running, where you leap forward with each step, focusing on power and height.
Incorporating plyometrics 2-3 times a week can help improve your explosiveness and speed on the field or court.
3. Strength Train for Speed
Strength training is critical for improving speed. Stronger muscles generate more force, which translates to faster sprints. Focus on exercises that target the key muscle groups used in running, such as your glutes, hamstrings, quads, and calves.
Here are a few strength training exercises that are particularly effective for building speed:
Squats: Squats build powerful legs and glutes, which are crucial for sprinting. Vary your squat routine by incorporating both traditional back squats and single-leg squats.
Deadlifts: Deadlifts strengthen your posterior chain (hamstrings, glutes, and lower back), which is essential for generating explosive power.
Lunges: Lunges improve your balance, stability, and unilateral strength, which are all important for maintaining proper form while running.
Aim to incorporate strength training into your routine 2-3 times per week, focusing on lower body power and explosiveness.
4. Add Sprint Workouts to Your Routine
If you want to get faster, you need to practice running fast! Sprint workouts are a must for any young athlete looking to improve their speed. These workouts teach your body how to recruit muscle fibers quickly and efficiently.
Here are some sprint workouts to incorporate into your training:
Short Sprints (10-30 meters): Focus on accelerating as quickly as possible from a standing or crouched position.
Hill Sprints: Sprinting uphill forces your muscles to work harder, building strength and power that translate to faster speeds on flat ground.
Resisted Sprints: Using resistance bands or sleds can help develop explosive strength, improving your acceleration.
Remember, speed work is intense, so ensure you have plenty of rest between sets to maximize your performance and recovery.
5. Don’t Forget About Flexibility and Mobility
Being fast isn’t just about strength and power — it’s also about flexibility and mobility. Tight muscles can limit your stride length and reduce your range of motion, making you slower. Incorporate stretching and mobility work into your routine to stay flexible and prevent injuries.
Key areas to focus on include:
Hip Flexors: Stretching your hip flexors will help you maintain a full range of motion in your stride.
Hamstrings: Loose hamstrings improve your ability to lift your knees and drive your legs forward efficiently.
Ankles: Strong, flexible ankles improve your push-off power and balance.
Adding just 10-15 minutes of flexibility and mobility work to your warm-up or cool-down can make a big difference in your speed over time.
6. Recovery is Key
To get faster, you need to train hard — but recovery is just as important as training. Without proper recovery, your muscles won’t have the chance to repair and grow stronger. Make sure you’re giving your body the rest it needs with:
Adequate Sleep: Aim for 8-10 hours of quality sleep each night.
Active Recovery: Incorporate light activities like walking, swimming, or yoga on your rest days to keep your body moving without overtraining.
Nutrition: Fuel your body with a balanced diet rich in lean proteins, healthy fats, and complex carbohydrates to support your training and recovery.
Ready to Get Faster? We Can Help!
At Strength Made Simple, we specialize in helping young athletes develop the strength, speed, and power they need to excel in their sports. Our training programs are tailored to each athlete’s unique needs and goals, ensuring they get the most out of every session. Whether you’re looking to shave seconds off your sprint time, improve your agility, or build the strength to dominate in your sport, we’re here to help.
Ready to take your speed to the next level? Contact us today to learn more about our customized speed training programs for young athletes. Let’s work together to help you become the fastest version of yourself — on and off the field.