Speed Training for Young Athletes

What does speed mean? Running at a quick velocity is comprised of several bodily systems all working synergistically with each other -

• Balance - Alternating rapid force production with one leg at a time in a linear motion can be likened to losing your balance and then regaining it in a successive fashion. Speed requires balance.
  
• Core Stability - The core musculature is comprised of ALL muscles (major AND minor) from just below the pelvis to right around the scapula. All of these muscles need to be conditioned in order to maximize the potential speed of the young athlete. Speed requires core stability.
  
• Eccentric Strength - Eccentric strength refers to the ability of a muscle to produce force while it is being elongated. During a running stride, every time an athletes foot comes back to the ground, the muscles in that leg are contracting eccentrically. The stronger the eccentric contraction, the quicker and more powerful the propulsion forward. Speed requires eccentric strength.
  
• Fluidity of Motion - Sprinting requires the human body to move in a very relaxed and fluid motion. If fluidity of motion is not present, then the sprinting stride is labored and subsequently speed is reduced. Speed requires fluidity of motion.

Bottom line - get back to basics. Stay away of fancy speed equipment and highly intensive strategies. Biomechanical concerns and fluidity of motion will have a much bigger and safe impact on the speed of your athletes.

Key points when developing speed in young athletes -

• Speed is power. Optimal power requires dynamic flexibility. Teach kids how to stretch both statically AS WELL AS dynamically. Especially work on the dynamic flexibility of the shoulders and hips.
  
• Do some unilateral strength training. Single leg squats (with the free leg held in different positions) is a great way to develop unilateral strength and stability. Unilateral strength and stability is a MUST for good sprinters.
  
• Work on balance. Use games, un-stabilizing devices and anything you can think of to train the balance of a young athlete.
  
• TONS of core strength. Train the core endlessly through both multi-joint and specific exercises.
  
• In order to develop good eccentric strength, perform both in-place as well as movement based jumps. Don’t get caught up in ‘plyometrics’ - another great catch phrase. Have kids jump, gain their balance and then jump again. Be more concerned with body mechanics and execution than height, distance or speed.
  
• Teach kids HOW TO RUN. Break down the mechanics and show them how to become fluid. Bad mechanics means wasted energy and reduced speed.

Don’t get caught up with coaches who have all the latest gadgets and toys. To increase your speed, all you need is a willing athlete, a park or track and a coach with some know how.