Speed Training for Youth Athletes: Drills by Age
If you’ve ever watched your kid get “beat to the ball” and thought, how to make my kid faster, you’re not alone. Most of us have asked it in the car after a game.
Here’s the good news: speed training for youth athletes doesn’t have to be fancy, expensive, or risky. The best youth speed plan is usually simple: good movement, short sprints, lots of rest, and the right drills for their age.
This guide will walk you through:
- Sprint basics (in plain words)
- Youth speed drills by age (under 10, 10–13, 14+)
- A few ready-to-use weekly programs
- Common mistakes parents and coaches make
- How puberty changes speed (and why some kids “suddenly” get fast)
Speed training for youth athletes: what “speed” really is
When parents say “speed,” they often mean one of these:
- Acceleration: how fast your kid gets going (first 5–15 yards)
- Top speed: how fast they move once they’re flying (20+ yards)
- Change of direction: stopping and cutting (more “agility” than pure speed)
- Sport speed: reacting, reading, then moving (brain + body)
Most field and court sports are heavy on acceleration. In soccer, basketball, football, and lacrosse, many sprints are 5–20 yards. That’s why a kid who wins the first 3 steps often looks “fast,” even if their top speed isn’t amazing.
Research backs this up: time-motion studies in team sports show repeated short sprints are common, and acceleration is a big separator. (A good overview is in this open-access review on youth sprinting and training: Strength and conditioning for youth athletes (NSCA position statement).)
Sprint mechanics basics (simple cues that actually work)
Sprint mechanics is just “how they run.” We don’t need to turn kids into robots. But a few basics help a lot.
What good sprinting looks like (quick checklist)
- Tall posture (not bent at the waist)
- Arms drive back (not across the body)
- Knees punch forward (like stepping over a small hurdle)
- Foot hits under the hips (not way out in front)
- Stiff-ish ankle at contact (not flat-footed)
A simple cue I like: “Run tall, punch the ground, swing the arms.”
Acceleration vs. top speed (why they look different)
- Acceleration (0–15 yards): body leans forward a bit, steps are powerful, shin angles point forward
- Top speed (15–40 yards): body gets taller, steps are quicker, you see more “bounce”
Kids don’t need a lecture. They need short reps, good rest, and one cue at a time.
How speed develops naturally (and why puberty matters)
This is the part that saves a lot of parent stress.
Kids can get faster from:
- Better coordination (learning to move well)
- Stronger muscles and tendons (the “springs” in the legs)
- Longer legs + more muscle during growth spurts
- Nervous system development (brain-to-muscle signal gets faster)
The puberty “speed jump”
Many kids—especially boys—see a big jump in speed during and after puberty because of increases in muscle mass and hormones. Girls can also get faster, especially with strength work and good mechanics, but the changes can look different.
So if your 12-year-old isn’t suddenly blazing fast yet, that doesn’t mean they’re “behind.” It often means they’re still in the skill-building phase.
This fits the long view we talk about in our Long Term Athlete Development (LTAD) guide for parents: build skills early, build strength later, and keep kids healthy so they’re still playing when it counts.
Youth speed drills that work (without overcoaching)
These are the drills I keep coming back to because they’re safe, simple, and effective.
Youth speed drills for acceleration (first-step quickness)
- Falling starts (2–3 steps): lean forward until you “fall,” then sprint
- 3-point or split-stance starts: one foot forward, explode out
- Hill sprints (gentle hill): 10–20 yards, walk back recovery
Hills encourage good lean and force without overstriding.
Youth speed drills for mechanics (smooth running)
- A-march / A-skip: teaches knee lift and foot under hips
- Wall drill: lean into a wall, drive knees one at a time (great for posture)
- Straight-leg bounds (light): teaches stiffness (better for older kids)
Youth speed drills for top speed (older kids)
- Flying 10s: 20-yard build-up + 10-yard “fast zone”
- Wicket runs (mini hurdles/cones spaced out): teaches rhythm and foot strike
Only if coached well—don’t force it.
Youth speed drills for “sport speed” (reaction)
- Coach point/voice reaction: sprint when you hear “go”
- Mirror starts: partner leads for 3–5 seconds
- Ball drop: sprint when ball drops (simple, fun, competitive)
Sprint training for kids under 10: keep it fun and skill-based
At this age, speed training should look like play with purpose. They’re building coordination, not grinding workouts.
What to focus on
- Fun competition (races, relays)
- Basic sprint shapes (tall, arms, quick feet)
- Short sprints with full rest
Great youth speed drills for under 10
- 10-yard races (from different starts: sitting, lying, facing backward)
- Falling starts (2 reps, then switch to a game)
- Tag games (short bursts, lots of laughs)
- Cone chase: you point left/right and they sprint 5–10 yards
Sample program (2 days/week, 15–20 minutes)
Day A
- Warm-up: 3 minutes easy jog + skipping + arm circles
- 6 x 10-yard sprints (walk back, rest ~45–60 sec)
- 4 x falling start (2–3 steps only)
- Finish: 5 minutes of tag
Day B
- Warm-up: same
- 4 x 15-yard sprints
- 4 x “reaction go” sprints (you clap, they go 10 yards)
- Finish: relay races (3–4 rounds)
Parent tip: If form falls apart, stop the drill. Speed is about quality, not fatigue.
Speed training for youth athletes ages 10–13: build mechanics + power safely
This is the sweet spot for learning. Kids can handle more structure, but they still don’t need “conditioning” during speed work.
What to focus on
- Acceleration mechanics (first 3 steps)
- Light plyometrics (jump training) with good landing
- Intro strength (bodyweight, bands, light medicine ball)
If you’re wondering about weights, our age guide for when kids should start lifting lays out what’s safe and what matters most (spoiler: coaching and technique).
Youth speed drills for 10–13
- Wall drill (2 sets of 5/side)
- A-skip (2 x 15 yards)
- 10–20 yard sprints (6–10 total reps)
- Hill sprints (4–6 reps of 10–15 yards)
- Broad jump + sprint (jump forward, then sprint 10 yards)
Sample program (2–3 days/week, 25–35 minutes)
Day A (Acceleration)
- Warm-up (8 minutes): skipping, high knees (light), butt kicks (light), leg swings
- Wall drill: 2 x 5/side
- 8 x 15-yard sprints (rest 60–90 sec)
- 4 x hill sprint 12 yards (walk back, rest 90 sec)
Day B (Mechanics + fun speed)
- Warm-up
- A-skip: 2 x 15 yards
- 6 x 10-yard reaction starts
- 4 x 20-yard “smooth fast” sprints (not all-out, think 90%)
Optional Day C (Jump + sprint)
- Warm-up
- 3 x 3 broad jumps (stick the landing)
- After each set: 1 x 15-yard sprint
- 4 x 15-yard sprints (full rest)
Simple rule: If they can’t talk normally between reps, rest longer. Speed needs fresh legs.
Sprint training for kids 14+: add strength, top speed, and smarter planning
Once kids are in or past puberty (or clearly hitting it), they can usually handle:
- More sprint volume (still not crazy)
- More top speed work (flying sprints)
- Real strength training (done right)
- More recovery planning (sleep, food, stress)
What to focus on
- Acceleration + top speed (both matter now)
- Strength (especially hips, glutes, hamstrings)
- Tendon “spring” (light plyos, jumps, bounds)
- Avoiding hamstring strains (common in fast teens)
Youth speed drills for 14+
- 10–30 yard sprints (acceleration)
- Flying 10s (top speed)
- Sprint-float-sprint (advanced: fast 10, smooth 10, fast 10)
- Resisted sprints (light sled or band—only if it doesn’t change form)
Resisted sprint note: If the resistance makes them lean too much, stomp, or take tiny steps, it’s too heavy.
Sample program (2 days speed + 2 days strength)
Speed Day 1 (Acceleration)
- Warm-up (10–12 minutes)
- 6 x 20-yard sprints (rest 2 minutes)
- 4 x 10-yard starts (rest 90 sec)
- Optional: 3 x 3 box jumps (low box, perfect landing)
Speed Day 2 (Top speed)
- Warm-up
- 4 x flying 10s (20-yard build + 10 fast) rest 3 minutes
- 3 x 30-yard sprint at 90–95% (rest 3 minutes)
Strength Days (simple and effective)
- Squat pattern (goblet squat) 3 x 6–8
- Hip hinge (Romanian deadlift with light/moderate weight) 3 x 6–8
- Split squat or lunge 3 x 8/side
- Calf raises 3 x 10–15
- Core (dead bug, side plank) 2–3 sets
Strength supports speed. A major review on youth training shows properly coached strength work is safe and can improve performance. See: NSCA youth resistance training position statement.
A second scenario: what if your kid plays a ton of games already?
A lot of families are in the “3 practices + 2 games + travel weekend” life. In that case, the best speed plan is often less, but better.
If your kid is in-season (busy schedule)
Do one short speed session per week:
- 10-minute warm-up
- 6 x 10-yard sprints (full rest)
- 4 x 15-yard sprints (full rest)
Done.
That’s it. You’re keeping the “speed signal” without adding fatigue.
If your kid is tired, sore, or growing fast
During growth spurts, kids can feel clunky. That’s normal. Tendons and bones are changing fast, and coordination can lag behind.
In that phase:
- Cut sprint volume by 30–50%
- Focus on mechanics and easy accelerations
- Prioritize sleep and food
If you want a bigger picture plan, the LTAD approach helps you zoom out and stop chasing short-term wins: how long-term athlete development works in real life.
Common mistakes in speed training for youth athletes (I see these weekly)
Turning speed day into conditioning
If kids are running gassers, 300s, or nonstop shuttle runs, that’s not speed training. That’s conditioning.
Speed = short + fast + rested.
Too much “ladder work” and not enough sprinting
Ladders can help coordination. But they don’t replace sprinting. If the goal is sprint training for kids, they need actual sprints.
A good balance:
- 5 minutes ladders (optional)
- 15 minutes sprints (main course)
Overcoaching every step
Kids freeze up when we throw 10 cues at them. Pick one:
- “Run tall”
- “Drive arms back”
- “Push the ground away”
Heavy resisted sprints too early
Heavy sleds can change mechanics and overload tissues. For most youth athletes, bodyweight sprints, hills, and good strength work are plenty.
Not enough recovery (sleep + food)
Speed is hard on the nervous system. If your kid is sleeping 7 hours and skipping breakfast, speed work won’t stick.
How to make my kid faster: a simple step-by-step plan
Step 1: Pick 2 days per week (start there)
Most kids do great with 2 speed sessions/week in the off-season or preseason.
Step 2: Keep sprint volume small and high-quality
Use this as a weekly target:
- Under 10: 60–120 total sprint yards
- 10–13: 120–200 total sprint yards
- 14+: 200–400 total sprint yards
That’s total “fast running” distance, not warm-ups.
Step 3: Use full rest so reps stay fast
A simple rest guide:
- 10-yard sprint: rest 45–90 sec
- 20-yard sprint: rest 90–150 sec
- Flying 10: rest 2–4 minutes
If speed drops, rest more or stop.
Step 4: Track one simple metric (optional but motivating)
Pick one:
- Best time in a 10-yard sprint
- Best time in a 20-yard sprint
- Or “who wins the 10-yard race” (for younger kids)
Retest every 4–6 weeks, not every week.
If you want timing help, a phone stopwatch is okay, but it’s not perfect. What matters most is consistent setup (same surface, same shoes, same start).
Practical examples with real numbers (3 common kids)
Example 1: 9-year-old soccer player (new to speed work)
Goal: better first steps
Plan: 2 days/week, 15–20 minutes
- 6 x 10 yards + 4 x falling starts
Expected change (8 weeks): often noticeable quicker starts, better coordination (times vary a lot at this age)
Example 2: 12-year-old basketball player (busy schedule)
Goal: quicker first step without more fatigue
Plan: 1 day/week in-season
- 6 x 10 yards (full rest)
- 4 x 15 yards (full rest)
Expected change (6–10 weeks): maintains speed during season, sometimes small gains if they were doing zero sprint work before
Example 3: 15-year-old football/lacrosse athlete (post-puberty)
Goal: acceleration + top speed
Plan: 2 speed + 2 strength days/week
- Speed Day 1: 6 x 20 yards + 4 x 10 yards
- Speed Day 2: 4 flying 10s + 3 x 30 yards at 90–95%
Expected change (8–12 weeks): often clear improvement in 10–20 yard times, especially if strength work is consistent
Key Takeaways (Bottom Line)
- Speed training for youth athletes should be short, fast, and well-rested—not a conditioning workout.
- The best youth speed drills are simple: short sprints, basic starts, a little technique work, and games for younger kids.
- Puberty changes the speed timeline. Some kids will “pop” later, so stay patient and keep building skills.
- Two good speed sessions per week is plenty for most families.
- If you’re asking how to make my kid faster, start with better sprint habits, not more volume.