Does Your Little Athlete Struggle with Their Speed?
Let’s get straight to it: speed is one of the most misunderstood elements in athletic performance, especially when it comes to younger athletes. If your kid isn’t the fastest on the field, chances are you’ve heard “tried-and-true” advice from some well-meaning coach or parent who played sports "back in the day." Unfortunately, most of that advice is outdated and just plain wrong. Here’s the real deal—backed by science and modern training principles.
What’s Not the Solution, but is Commonly Implemented as It
You’ve seen it: a struggling kid who’s told to "just run more" to get faster. It sounds simple, right? Just work harder, and speed will magically follow. It doesn’t work. In fact, it almost always backfires and leads to unnecessary frustration.
More Isn’t Better: Overloading kids with endless sprints doesn’t develop speed. Instead, it leads to overuse injuries, stiffness, and mobility issues. Worst of all, it makes the kid feel like they’re simply not good enough. Imagine giving your all, only to be told you need to "try harder" without actually being taught how to improve. Frustrating, isn’t it?
It’s Not the Kid’s Fault: Majority of the time, it’s the coach’s lack of knowledge that’s holding the athlete back. The kid isn’t the weak link; the training methodology is. A solid foundation in movement education could make all the difference.
The Science Wasn’t Always There: Let’s cut old-school coaches a little slack—this stuff wasn’t well-researched or understood back in the day. But now, we know better, or at least have the opportunity to know better. And when you know better, you’re supposed to do better. Movement skills studies were one of the hardest subjects I’ve ever tackled, but that’s no excuse for ignoring what the science says now. Progress means evolving our practices.
Let’s Talk About the Science Behind the Subject
When I first stepped into the fitness industry, I was thrown headfirst into strength and conditioning work. Athletes at all levels. And let me tell you, I’ve worked with a lot of them. I had the biggest case-load of clients at every facility I worked in. That led me to crack open every book and watch every video available. Eventually leading to me running an internship program with the University of Maryland as the Director of a major S&C program up in Bethesda.
Here’s what I’ve learned: speed comes down to two main factors—mechanics and abilities. Let’s break those down so you can understand what really drives sports performance.
Abilities: The Building Blocks of Speed
Speed isn’t just about moving fast; it’s about the underlying components that make fast movement possible. Each piece of the puzzle contributes to the final picture of peak performance. Here are the key abilities:
Strength
Every movement has three phases:
Concentric: The pushing phase where the muscle shortens.
Isometric: The holding/stability phase where the muscle holds tension.
Eccentric: The lowering phase where the muscle lengthens.
All three are important, but which phase your athlete struggles with can make or break their performance. Strength boils down to one simple equation: Force = Mass x Acceleration. Translation: How much force can you apply, and how quickly can you apply it? Teaching kids proper mechanics in these phases is critical for their long-term development.
Power
Speed isn’t just strength; it’s strength applied quickly. Here’s the equation: Power = Force x Velocity. In plain English, power is how fast you can move a load. To maximize power, athletes need to master two key concepts:
Rate of Force Development (RFD): How fast can you generate force? The quicker, the better. This is where explosive drills come into play.
Stretch-Shortening Cycle: This is where tendons act like rubber bands, storing and releasing energy. The faster an athlete transitions from the eccentric to the concentric phase, the more powerful they’ll be. (Side note: I’ve been trying to pronounce "amortization phase" correctly for four years now. No luck. But I know how to teach it, and that’s what matters!)
Stability
Stability is the unsung hero of speed. Without it, all that strength and power goes to waste. If your athlete can’t maintain proper positioning and alignment, they’re leaving performance on the table. (For more on this, check out my article on joint misalignment and poor posture.) Stability work ensures the energy transfer during movement is efficient and precise.
Mechanics: How You Move Matters
Now that we’ve covered the foundation, let’s talk mechanics. Speed isn’t just about running hard; it’s about running right. Optimal mechanics take energy conservation and performance to the next level.
Stride Length
Stride length is the distance covered between ground contact points. Here’s the kicker: running faster doesn’t mean moving your feet quicker. In fact, that’s a myth.
Efficiency Over Effort: A longer stride covers more distance with less energy. But there’s a catch—overdo it, and you’ll create "braking forces," where the foot lands too far in front of the body. This not only slows you down but beats the hell out of your joints. Educating athletes on how to find the right balance is a game-changer.
Ground Contact Time
The less time your foot spends on the ground, the better. Elite sprinters average a ground contact time of just 0.1 seconds. If your athlete is spending too long on the ground, they’re wasting precious milliseconds that add up over a race or play. Teaching drills that emphasize quick ground reaction is key.
Proper Movement Patterns
Here’s where things get technical—but stick with me, it’s worth it.
Triple Flexion/Triple Extension: The hip, knee, and ankle should flex and extend in harmony. If one link in the chain is off, the whole system suffers.
Forward Lean: A slight forward lean (40-45 degrees) lowers the center of mass and propels the body forward. Too upright? You’re losing momentum. Too far forward? Say hello to face-plant city.
Proper Arm Drive: Arms should move from the shoulder joint, not the elbows. The cue I use: "Hand to your temple, then to your back pocket."
Core Stability: Hips shouldn’t wobble side-to-side while running. That’s wasted energy.
Ground Contact Positioning: The foot should land under the body. Too far forward, and you’re braking. Too far back, and you’re not generating enough power. If it lands to the side? Well, you might need a breathalyzer test because something’s seriously wrong.
What’s the Takeaway?
If your little athlete is struggling with speed, don’t fall into the trap of outdated advice. Running them into the ground isn’t the answer. Instead, focus on the science—mechanics, strength, power, stability. And for the love of all things holy, find a coach who knows what they’re doing.
Speed is a skill, and like any skill, it can be taught. But it takes the right approach, consistent training, and a little bit of patience. If you’re ready to get serious about your athlete’s performance, stop spinning your wheels and start doing things the right way. Your young athlete deserves training that builds confidence and measurable results, setting them up for success in sports and beyond.