How To: Increase Sprint Speed For Youth Athletes
Speed is one of the most valuable athletic qualities a young athlete can develop. Whether it’s exploding off the line in football, chasing down a loose ball in soccer, or beating a defender in lacrosse, sprint speed often separates good athletes from great ones.
Improving speed requires more than simply running more sprints. Proper mechanics, strength development, and structured training all play a role. At Velocity Sports Performance, coaches work with athletes across dozens of sports to build explosive speed using proven training methods.
If you’re a parent or athlete looking to improve sprint speed in the Hawthorne, Armonk, Yorktown Heights, Mamaroneck, or Fishkill areas, here are the key training principles that help youth athletes run faster.
Let’s dive into it!
1. Master Proper Sprint Mechanics
The foundation of sprint speed is efficient running mechanics. Many youth athletes lose speed because their technique wastes energy or limits power.
The most important sprint mechanics cues aim to correct:
- Posture
- Arm Drive
- Knee Drive
- Foot Strike
For youth athletes, improving mechanics alone can produce noticeable speed gains during the season.
2. Train Acceleration First
Most sports don’t require athletes to run 100 meters at top speed. Instead, they require short explosive bursts of 10–30 yards.
Acceleration training should be a priority for youth athletes.
Effective acceleration drills include:
Falling Starts
- Lean forward until gravity forces you to step and sprint.
3-Point Starts
- Similar to football stance starts, focusing on powerful first steps.
10-Yard Sprints
- Short sprints emphasizing quick ground contact and explosive power.
These drills help athletes develop force production into the ground, which is essential for faster sprinting.
At Velocity Sports Performance, youth athletes frequently train acceleration because it directly translates to sports like football, soccer, lacrosse, and baseball that are popular across Westchester County.
3. Build Lower-Body Strength
Speed is heavily influenced by strength and power. Youth athletes who develop stronger legs can apply more force into the ground, leading to faster sprinting.
Important strength exercises include:
- Squats
- Lunges
- Step-ups
- Romanian deadlifts
- Glute bridges
For younger athletes, the focus should be on proper movement patterns and bodyweight strength before adding heavier resistance.
4. Add Plyometrics for Explosive Power
Plyometric exercises train the body to produce force quickly. These drills improve the stretch-shortening cycle, which is crucial for sprinting speed.
Good plyometric exercises for youth athletes include:
- Box jumps
- Broad jumps
- Skater bounds
- Hurdle hops
These movements teach athletes to apply force quickly, which improves both sprint speed and agility.
5. Improve Sprint Frequency and Turnover
Elite sprinters are fast not just because they take long strides, but because they take quick, powerful steps.
Drills that improve turnover include:
- A-skips
- Fast-feet ladder drills
- High-knee runs
- Wicket drills
These exercises reinforce proper mechanics while training the nervous system for faster movement.
For athletes preparing for sprinting sports, these drills can be especially helpful for improving sprint efficiency.
6. Prioritize Recovery and Mobility
Young athletes often train multiple sports throughout the year, especially in competitive regions like Westchester County. Recovery and mobility are essential to maintaining speed development.
Key recovery habits include:
- Proper warm-ups before training
- Dynamic stretching routines
- Adequate sleep
- Hydration
- Light mobility work
Mobility in the hips, ankles, and hamstrings helps athletes maintain proper sprint mechanics and avoid injuries.
7. Follow a Structured Speed Training Program
Perhaps the most overlooked factor in improving speed is consistency and structured programming. Random sprint workouts rarely produce lasting results.
A well-designed speed program includes:
- Acceleration training
- Maximum speed work
- Strength development
- Plyometric training
- Recovery protocols
For many families across Westchester County, structured training environments help young athletes stay accountable while developing the skills needed to compete at a higher level.
Programs at Velocity Sports Performance are designed specifically to help youth athletes build speed, strength, and confidence for their sport.
Final Thoughts
Improving sprint speed takes time, coaching, and consistent training. By focusing on proper mechanics, acceleration training, strength development, and explosive power, youth athletes can make measurable improvements in their performance.
For youth athletes in Westchester County preparing to compete in section 1, the founders league, the circuit, or just Tricounty hoops… developing speed can elevate performance across nearly every sport — from football and soccer to lacrosse and baseball.
With the right training approach and guidance, athletes can unlock the speed needed to compete at their highest level.
What are you waiting for… See ya in the gym!
Written by:
Jake Lebovitch – Assistant Director of Performance & Content Manager