One of the most common questions I get is: “How do I develop speed in youth athletes and improve their sprint mechanics?”
It’s a good question, but here’s the problem:
Too many coaches throw a bag full of advanced drills at young athletes. Long term, that actually takes them out of their natural ability to sprint and replaces it with inefficient motor patterns. The result? Slower athletes.
So instead of over-coaching mechanics, here’s the three-phase method I use in the off-season to build real speed in youth athletes.
Phase 1: Fix Strength Deficiencies
Most poor sprint mechanics at the youth level don’t come from bad movement, they come from a lack of strength.
That’s why the first step is always:
- Absolute Strength → Sled pushes, sled pulls, bodyweight squats, lunges, hip hinges
- Relative Strength → Plyometrics, low-level jump training, bounding, and hops
As kids grow and hit those awkward growth spurts, relative strength keeps them coordinated and elastic. Strength is the foundation.
Phase 2: Simple Sprint Drills
This isn’t about “fancy mechanics.” Instead, it’s about teaching basic motor patterns at high effort with full intent.
The three drills I use most often:
- High Knees
- Butt-Kick Runs
- Piston Runs
These reinforce posture, coordination, and nervous system engagement without confusing athletes with advanced sprint drills meant for pros.
Phase 3: Sprint Long, Sprint Fast
This one comes from one of my favorite coaches, Charlie Francis:
“To get faster, sprint longer at higher velocities.”
That means youth athletes should run straight-line sprints over 50–100 yards at full effort. Stack volume over time. Combine that with the strength base and simple drills from phases 1 and 2, and you’ll see speed skyrocket.
Core Takeaway
As a youth athlete’s strength increases, sprint mechanics naturally improve without overloading them with advanced drills.
Sorry if that bursts your bubble, but single-leg cycle drills and high-level sprint mechanics are for advanced athletes. For youth, the key is:
- Build strength
- Reinforce simple motor patterns
- Sprint fast and often
That’s the method I use every off-season, and it works.
If you want a complete program that lays out the exact blueprint for developing youth athletes, check out my Youth Performance Program linked below.
Train smart. Build the base. And watch your athletes get faster.
