TRAINING

Swift Strides: Cultivating Speed in Your Young Athlete

Are you ready to help your young athletes kick it into high gear? Whether they're sprinting down the soccer field or racing toward the finish line, improving speed is key to staying ahead of the game. Below is a dynamic workout plan designed specifically for kids looking to boost their speed and agility. 

Speed Improvement Workout Plan 

Warm-up:

  • Light jogging or skipping: 5-10 minutes

  • Dynamic stretches: high knees, butt kicks, leg swings, arm circles, etc. (5-10 minutes)

Speed Drills:

  • Sprint Starts:

    • Set up cones or markers for a 10-meter sprint distance.

    • Perform 5-8 sets of sprint starts.

    • Focus on exploding out of the starting position with maximum acceleration.

  • Hill Sprints:

    • Find a moderate incline (about 5-10 degrees) or use stairs.

    • Perform 6-8 sets of hill sprints.

    • Focus on driving the knees up and maintaining a powerful stride.

  • Plyometric Exercises:

    • Jump Squats: 3 sets of 8-10 reps

    • Box Jumps: 3 sets of 6-8 reps

    • Bounds: 3 sets of 30 meters

  • Agility Ladder Drills:

    • Side Shuffles: 3 sets of 20 seconds

    • In-and-Out Hops: 3 sets of 20 seconds

    • Ickey Shuffle: 3 sets of 20 seconds

Speed Endurance:

  • Interval Sprints:

    • Perform 5-6 sets of 30-60 meter sprints with 2-3 minutes of rest between each set.

    • Focus on maintaining maximum speed throughout each sprint.

  • Fartlek Training:

    • Incorporate short bursts of speed (20-30 seconds) followed by periods of slower jogging or walking.

    • Perform for 15-20 minutes, varying the intensity and duration of speed intervals.

Cool Down:

  • Light jogging or walking: 5-10 minutes

  • Static stretches: focus on major muscle groups (quads, hamstrings, calves, hip flexors) for 10-15 seconds each stretch.

Tips for Success:

  • Focus on Technique: Emphasize proper running form, including arm swing, knee drive, and foot strike.

  • Rest and Recovery: Allow adequate rest between sets and workouts to prevent overtraining and promote recovery.

  • Progressive Overload: Gradually increase the intensity, duration, or volume of the workouts as the child's speed improves.

  • Stay Consistent: Perform speed workouts 2-3 times per week, and monitor progress over time.

  • Have Fun: Keep the workouts engaging and enjoyable by incorporating games, challenges, or friendly competitions.

Improving speed takes time, dedication, and patience. Encourage kids to stay motivated and celebrate their progress along the way. With consistent effort and the right training, they'll be zooming past the competition in no time!