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Youth Health and Wellness

How Kids Run Faster:

A Science-Based Guide for Parents & Coaches

Running faster is more than just “moving your legs quickly.” Science shows that speed comes from how strongly and efficiently kids push against the ground, how well they coordinate their bodies, and how they train at the right stage of growth (Weyand et al., 2000; Clark & Weyand, 2014).

 

This guide blends scientific research with practical examples so parents and coaches can help youth athletes build speed—safely, effectively, and sport-specific.

Biomechanics of Running Faster:

Think of sprinting like hopping forward on one leg at a time.

Key elements:

  • Ground force: Faster runners push the ground harder and earlier—not just move their legs faster (Weyand et al., 2000).

  • Posture: A tall trunk directs energy forward; slouching wastes speed.

  • Stride length vs. frequency: Strength builds longer steps; elasticity in hips and ankles improves turnover.

  • Arm drive: Smooth, piston-like arms balance and power the legs.

  • Elastic recoil: Tendons (especially the Achilles) act like springs—storing and releasing energy. Runners who “bounce” efficiently waste less energy and accelerate better.

 

Technique cues that stick (for kids):

  • Tall, strong posture: “Head to heel is a straight line.”

  • Punch the ground back: Push under/behind the hips, not out in front.

  • Arms drive: “Thumb to pocket, cheek to cheek.”

  • Quick rebound: “Land soft, spring fast”—like a pogo stick.

How Sprint Speed Improves (By Age Group):

Ages 8–10: Learning to Move

  • Focus: Coordination, balance, and fun speed skills.

  • What works:

    • Short races (10–15 m).

    • Jumping games (skips, hops, mini-hurdles).

    • Playful bodyweight strength (animal walks, planks, squats).

  • Sample session:

    • Warm-up: jog + skipping + animal walks (8 min).

    • 6 × 12 m sprints (walk back rest).

    • Jump circuit: 3 × 10 pogo hops + 3 × 10 skips.

    • Strength play: crab walks, bear crawls, planks × 2–3 rounds.

  • Why: Early years are best for learning how to move—laying the foundation.

 

Ages 11–12: Foundation for Speed

  • Focus: Introduce structured sprint drills and body control.

  • What works:

    • 10–20 m sprints, focusing on posture and arms.

    • Basic plyometrics: skips, small bounds, low box jumps.

    • Bodyweight strength (squats, push-ups, planks, band rows).

  • Sample session:

    • Warm-up: RAMP method (8 min).

    • 6 × 15–20 m sprints (60–90 s rest).

    • Jumps: 3 × 8 low box jumps.

    • Strength circuit: squat, push-up, plank, band row × 3 rounds.

  • Why: At this age, kids can handle more structure and repetition while keeping it playful.

 

Ages 13–15: Growth Spurt Years

  • Focus: Stay coordinated through rapid growth, build safe strength.

  • What works:

    • Acceleration sprints (10–30 m).

    • Flying sprints (20 m build + 20–30 m fast).

    • Intro to resistance training (goblet squats, lunges, rows, push-ups).

    • Controlled plyometrics (bounds, box jumps, pogo hops).

  • Sample session:

    • Warm-up: RAMP method (10 min).

    • Acceleration block: 6 × 20 m sprints (90–120 s rest).

    • Jumps: 3 × 8 bounds.

    • Strength: goblet squat, split squat, rows, push-ups (3 × 6–8).

    • Core finisher: side planks × 20–30 s.

  • Watch out: Growth spurts can cause coordination loss and overuse pain (knees, shins, heels). Adjust training volume if needed.

 

Ages 16–18: Performance Years

  • Focus: Power, sport-specific speed, and resilience.

  • What works:

    • Max-effort sprints with quality rest (90–180 s).

    • Advanced strength (squats, deadlifts, lunges, Olympic lifts when supervised).

    • Sport-specific drills (soccer: repeated sprints + agility; basketball: lateral speed + reaction; track: max-velocity sprints).

  • Sample session:

    • Warm-up: RAMP method (10 min).

    • Flying sprints: 4 × 30 m (20 m build, 30 m sprint, 2–3 min rest).

    • Jumps: 3 × 8 broad jumps or bounds.

    • Strength: squat, Romanian deadlift, bench press, chin-ups (3–4 × 5–8 reps).

    • Optional finisher: agility reaction drills.

  • Why: By late teens, athletes can combine strength, power, and technique to maximize performance.

Sport-Specific Speed:

  • Track Sprinters: Need pure acceleration and max velocity. Training: sled sprints, sprint drills, longer accelerations.

  • Soccer Players: Repeated 5–30 m bursts with direction changes. Training: short sprints, agility drills, small-sided games.

  • Basketball Players: Stop-and-go, lateral speed, quick reactions. Training: shuffle drills, short accelerations, reactive sprints with a ball.

  • Other Team Sports (baseball, lacrosse, field hockey): Combine linear sprinting + change of direction.

Warm-Up That Protects & Primes:

A good warm-up doesn’t just “loosen muscles”—it primes the nervous system for sprinting.

 

The RAMP method (Jeffreys, 2007) is a proven framework:

  1. Raise – Increase body temperature and heart rate.

    • Jogging, skipping, fun chase games.

  2. Activate & Mobilize – Wake up key muscles and move joints through range.

    • Leg swings, walking lunges, ankle rolls.

    • Core activation (planks, bird dogs).

  3. Potentiate – Prepare for high-speed effort.

    • Sprint drills (A-skips, high knees, straight-leg bounds).

    • Build-ups (2–3 × 20 m at 70–90% effort).

 

For kids’ teams, the FIFA 11+ Kids program has been shown to reduce injuries and improve quality of movement (Al Attar et al., 2022).

Quick FAQ for Parents & Coaches:

  • How long until we see changes?

    • 6–8 weeks of 2×/week training often shows progress (Ramírez-Campillo et al., 2020).

  • Do girls benefit the same as boys?

    • Yes—both improve meaningfully, across all ages (Granacher et al., 2016; Ramírez-Campillo et al., 2023).

  • Do we need special equipment?

    • Not really. Cones, stopwatch, minibands, and some dumbbells/kettlebells are enough. A light sled is optional.

  • What if my child complains of pain?

    • If pain lasts >48 hours, especially at knees/shins/heels during growth, reduce sprint/jump volume and check technique.

Bottom Line:

Running faster comes down to:

  • Good posture + strong ground push + elastic rebound.

  • Smart, age-appropriate training.

  • Sport-specific drills as kids get older.

 

Build

  • Coordination first (8–10)

  • Structured foundations (11–12)

  • Strength during growth (13–15)

  • Refined power/sport speed (16–18).

Scientific References:

  • American Academy of Pediatrics. (2020). Resistance training for children and adolescents. Pediatrics, 145(6), e20201011. https://doi.org/10.1542/peds.2020-1011

  • Clark, K. P., & Weyand, P. G. (2014). Are running speeds maximized with simple-spring stance mechanics? Journal of Applied Physiology, 117(6), 604–615. https://doi.org/10.1152/japplphysiol.00275.2014

  • Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J. R., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 23(5 Suppl), S60–S79. https://doi.org/10.1519/JSC.0b013e31819df407

  • Granacher, U., Lesinski, M., Büsch, D., Muehlbauer, T., Prieske, O., Puta, C., … Behm, D. G. (2016). Effects of resistance training in youth athletes on muscular fitness and athletic performance: A systematic review and meta-analysis. Frontiers in Physiology, 7, 164. https://doi.org/10.3389/fphys.2016.00164

  • Haugen, T., Seiler, S., Sandbakk, Ø., & Tønnessen, E. (2019). The training and development of elite sprint performance: An integration of scientific and best practice literature. Sports Medicine, 49, 125–141. https://doi.org/10.1007/s40279-018-01088-8

  • Jeffreys, I. (2007). Warm-up revisited: The RAMP method of optimizing warm-ups. Professional Strength & Conditioning, 6, 12–18.

  • Lesinski, M., Prieske, O., & Granacher, U. (2016). Effects and dose–response relationships of resistance training on physical performance in youth athletes: A systematic review and meta-analysis. British Journal of Sports Medicine, 50(13), 781–795. https://doi.org/10.1136/bjsports-2015-095497

  • Petrakos, G., Morin, J.-B., & Egan, B. (2016). Resisted sled sprint training to improve sprint performance: A systematic review. Sports Medicine, 46(3), 381–400. https://doi.org/10.1007/s40279-015-0422-8

  • Ramírez-Campillo, R., Castillo, D., Raya-González, J., Moran, J., de Villarreal, E. S., & Lloyd, R. S. (2020). Effects of plyometric jump training on jump and sprint performance in young male soccer players: A systematic review and meta-analysis. Sports Medicine, 50(12), 2125–2143. https://doi.org/10.1007/s40279-020-01336-9

  • Ramírez-Campillo, R., et al. (2023). Plyometric-jump training effects on physical fitness in youth: Systematic review and meta-analysis. Sports Medicine—Open, 9, 34. https://doi.org/10.1186/s40798-023-00585-3

  • Rumpf, M. C., Lockie, R. G., Cronin, J. B., & Jalilvand, F. (2016). Effect of different sprint training methods on sprint performance over various distances: A brief review. Journal of Strength and Conditioning Research, 30(6), 1767–1785. https://doi.org/10.1519/JSC.0000000000001245

  • Towlson, C., Salter, J., Ade, J., Enright, K., Harper, L. D., & Page, R. M. (2020). Maturity-associated considerations for training load, injury risk, and physical performance in youth soccer. Sports Medicine, 50(6), 1039–1056. https://doi.org/10.1007/s40279-020-01282-4

  • Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved with greater ground forces not more rapid leg movements. Journal of Applied Physiology, 89(5), 1991–1999. https://doi.org/10.1152/jappl.2000.89.5.1991

  • Al Attar, W. S. A., et al. (2022). The FIFA 11+ Kids program reduces injury rates in children: A systematic review and meta-analysis. Journal of Sports Medicine and Physical Fitness, 62(3), 397–403. https://doi.org/10.23736/S0022-4707.21.12424-4

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