Speed Training for Youth Athletes: Drills by Age
You’re at the field. Your kid gets beat to the ball by one step. Again. On the ride home you think, “How to make my kid faster… without burning them out?”
Good news: speed training for youth athletes doesn’t have to be complicated. The best plan is usually simple, age-appropriate, and consistent. And it works best when it looks like good play, not punishment.
This guide will cover sprint basics, youth speed drills by age group, common mistakes, and how speed often “shows up” naturally during puberty—so you don’t panic if your 12-year-old isn’t the fastest kid yet.
Speed training for youth athletes: what “speed” really is
Most parents think speed is just “run faster.” But in sports, speed is a mix of:
- Acceleration: how fast you get going (first 5–10 yards)
- Top speed: how fast you can fly once you’re moving
- Change of direction: stopping and cutting (often called agility)
- Reaction: how fast you go when you see/hear something
Here’s the key: kids can improve speed with better movement skills (technique + coordination) long before they improve it with “more muscle.”
According to the American Academy of Pediatrics, younger athletes benefit most from building general movement skills and keeping training fun and varied, not specializing too early (AAP youth sports guidance).
Sprint mechanics basics (simple cues that actually help)
Sprinting is a skill. Think “good form” like handwriting—kids need reps, not lectures.
The 4 sprint cues I use with kids
- Tall posture: “Stand proud like a superhero.”
- Arms drive the legs: “Cheek to pocket” (hand to cheek, then to back pocket).
- Knee up, toe up: helps the foot land under the body.
- Push the ground back: not “reach” forward with the foot.
What good sprinting looks like (quick checklist)
- Head neutral (not looking down)
- Shoulders relaxed
- Arms swing forward/back (not across the body)
- Foot hits close to under the hips (not way out in front)
If you want one simple rule: smooth beats hard for most kids.
How speed develops naturally through puberty (so you don’t freak out)
A lot of speed changes are tied to growth. During puberty, many kids get:
- longer legs (longer stride)
- more muscle and strength
- better “engine” for repeated sprints
Research on long-term athlete development shows that training age (how long they’ve practiced good movement) matters as much as biological age. Some kids hit a growth spurt early, others late—so comparing a 12-year-old to another 12-year-old can be misleading.
Also, during growth spurts, coordination can dip for a while (parents call it “baby giraffe phase”). That’s normal. It’s a great time to keep sprint work short, crisp, and technique-focused.
Youth speed drills for under 10 (make it play, not workouts)
For under-10 athletes, the goal is coordination + confidence + fun. Keep sprints short (5–15 yards). Full rest. Lots of games.
Best sprint training for kids under 10
Do this 2 days/week, 15–20 minutes, after a warm-up.
Drills
- Wall lean switches (5 seconds x 4): lean into a wall, switch knees fast (teaches posture)
- A-skips (10 yards x 4): skipping with knee up/toe up (coordination)
- Falling starts (5–10 yards x 6): lean forward until you “fall,” then sprint
- Chase races (10 yards x 6): partner starts 1 step ahead; switch roles
- Tag variations (5–8 minutes): best “secret” speed work there is
Example session (8-year-old soccer)
- Warm-up: light jog + skips, 5 minutes
- A-skips: 4 x 10 yards
- Falling starts: 6 x 10 yards (rest ~45–60 sec)
- Tag game: 6 minutes
- Done
Parent tip: If form falls apart, stop. Speed work should look sharp.
Youth speed drills for ages 10–13 (build skill + strength safely)
This is the sweet spot for learning. Kids can handle a little more structure, but they still need variety.
What to focus on (10–13)
- Acceleration (first steps)
- Basic sprint mechanics
- Light strength (bodyweight, medicine ball, bands)
- Jump/land skills (low volume)
The NSCA (National Strength and Conditioning Association) supports well-coached youth strength training as safe and helpful for performance and injury prevention when done with good form and appropriate loads (NSCA youth resistance training position).
Sprint training for kids 10–13 (2–3 days/week)
Keep total sprint volume modest. Think 8–14 quality sprints in a session.
Drills + sprints
- March → skip → sprint (3 rounds): 10 yards march, 10 yards skip, 10 yards sprint
- 3-point starts (6–8 reps of 10 yards): teach push and shin angle
- 10-yard fly-in (4 reps): jog 10 yards, sprint 10 yards (teaches fast turnover)
- Low pogo hops (2 x 10): quick, stiff ankles (stop if it hurts)
Example session (12-year-old baseball)
- Warm-up (8 minutes): jog, leg swings, skips
- 3-point starts: 8 x 10 yards (rest 60–90 sec)
- Fly-ins: 4 x (10 jog + 10 sprint) (rest 90 sec)
- Pogo hops: 2 x 10
- Cool down: easy walk, 3 minutes
Simple progress rule: add 1–2 sprints per week OR add 5 yards—not both.
Speed training for youth athletes 14+ (power + performance)
Once athletes are 14+ (and especially post-puberty), they can start benefiting more from:
- strength training (squats, hinges, lunges—coached well)
- power (jumps, bounds, medicine ball throws)
- more top-speed work (flying sprints)
This is where many teens finally “pop” in speed—because they can produce more force into the ground.
A smart weekly plan for 14+ athletes
2 speed days/week is plenty during season. Off-season, many athletes do 2–3.
Speed Day A (acceleration)
- 6 x 10 yards (full rest 90–120 sec)
- 4 x 20 yards (rest 2–3 min)
- 3 x 10-yard sled pulls light (optional; only with coaching)
Speed Day B (top speed)
- 4 x flying 10s (20-yard build + 10-yard sprint) rest 3 min
- 3 x 30 yards smooth-fast (not a grind) rest 3–4 min
If you’re thinking, “Do we need a coach for this?”—not always, but good eyes help. Platforms like AthleteCollective can make it easier to find qualified local coaches for a few technique sessions, especially if your teen is stuck or keeps getting sore.
A second scenario: two kids, two different needs
Scenario 1: The “busy multi-sport” kid
Your kid plays soccer, basketball, and baseball. They’re active year-round.
Best approach: keep speed work short and fresh.
- 1–2 micro-sessions/week
- 6–10 short sprints total
- lots of jumps, games, and skill work
Multi-sport athletes often build better all-around coordination. The AAP notes that early sport specialization can raise overuse injury risk, so variety can be a real advantage (AAP guidance).
Scenario 2: The “one-sport, lots of sitting” kid
Your kid only plays one sport and spends lots of time sitting (school + screens).
Best approach: build a base first.
- 2 days/week: sprint mechanics + short sprints
- 2 days/week: basic strength (bodyweight squats, lunges, bridges, planks)
- daily: 20–30 minutes of free play or walking
This kid often gets faster quickly—because they’re simply moving more.
Common mistakes in sprint training for kids (I see these every season)
Doing conditioning when you want speed
Long “gassers” and mile runs don’t build speed. They build endurance.
Speed needs high effort + full rest.
Too much volume
If a kid is doing 30–40 hard sprints in a session, form breaks down. That’s when hamstrings and hips get cranky.
Training speed when they’re exhausted
Speed should be early in practice, not after a brutal scrimmage.
Copying adult programs
A pro-style sprint program can be way too intense for kids. Youth athletes need skill-building first.
Ignoring sleep and food
A tired kid is a slow kid. For practical help, see our nutrition tips and training guide.
How to make my kid faster: a simple 4-step plan
Step 1: Warm up like an athlete (8–10 minutes)
- easy jog 2 minutes
- leg swings 10/side
- skips 2 x 10 yards
- 2 build-up runs at 60–80%
Step 2: Pick 1–2 youth speed drills
- A-skips or wall switches
- falling starts or 3-point starts
Step 3: Sprint short, rest long
Use this rule:
- 5–20 yards for most kids
- rest 60–180 seconds depending on age and distance
If they can’t sprint fast again, they didn’t rest enough.
Step 4: Track one simple number
Pick one:
- best 10-yard time (hand-timed consistently)
- or “who wins the first 3 steps” in a fair race
Re-test every 4–6 weeks, not every day.
Practical examples with real numbers
- 9-year-old: 6 x 10-yard sprints, rest ~60 sec
- 12-year-old: 8 x 10-yard + 4 x fly 10s, rest 90 sec
- 15-year-old: 6 x 20-yard + 4 x flying 10s, rest 2–3 min
If your kid plays a tournament weekend, cut that in half the week before.
One more real-world piece: cost, travel, and team support
Speed training doesn’t need fancy gear. A flat space, cones, and a stopwatch go a long way.
If your team is trying to raise money for better training resources (like a few coach-led speed sessions), there are solid, parent-friendly ideas in SignUpGenius fundraising tips and Wildest International team fundraising ideas. Even small wins—like covering a coach for two clinics—can help a whole roster.
Bottom line: key takeaways for sprint training for kids
- Speed training for youth athletes is skill first. Short sprints + great form beat endless conditioning.
- Use youth speed drills that match the age: play-based under 10, structured skill work 10–13, strength/power emphasis 14+.
- Expect speed to change during puberty. Some kids get faster “overnight,” others later. Stay patient.
- Keep speed work low volume, high quality, full rest.
- If you’re wondering “how to make my kid faster,” start with 2 short sessions per week for 6 weeks, and keep it fun.