How to Develop Speed: A Complete Guide for Young Athletes
Speed is one of the most sought-after attributes in sports—and for good reason. Whether your athlete is sprinting down the field, breaking away from defenders, or racing to the finish line, speed can be the difference between good and great.
At Alta Performance, we help athletes of all sports and levels improve their speed through science-backed strategies that focus on mechanics, strength, power, and mobility. Here’s how your athlete can start building real, game-changing speed.
⸻
1. Start With Sprint Mechanics
Speed starts with how you move. Proper sprint mechanics improve efficiency and reduce wasted motion, helping athletes run faster with less effort.
Key areas to focus on:
• Posture: Upright, tall posture with a slight forward lean during acceleration.
• Arm Drive: Arms should move powerfully from cheek to hip—no flailing.
• Stride Length & Frequency: Push off the ground with force, and focus on quick, explosive steps rather than long, slow strides.
• Foot Strike: Land on the ball of the foot under the hips, not the heel out in front of the body to avoid causing a breaking force.
Tip: Use video analysis to help your athlete see and adjust their form.
⸻
2. Build Explosive Strength
Speed is about how quickly you can produce force against the ground. The more powerful the stride, the faster the movement. That’s where strength training comes in.
Focus on:
• Lower Body Strength: Squats, lunges, and deadlifts build the glutes, hamstrings, and quads—key for acceleration.
• Core Strength: A strong core stabilizes the body during sprinting. Static and dynamic core stability is important to develop.
• Power Movements: Include plyometric exercises like box jumps, bounding, and broad jumps to develop explosive force, as well as using olympic lifts and medicine ball throws.
⸻
3. Train Acceleration & Top-End Speed Separately
Speed development isn’t one-size-fits-all. There are two major components:
• Acceleration (0–20 yards): Focus on powerful starts, quick foot turnover, and body lean.
• Top-End Speed (beyond 20 yards): Emphasize relaxation, upright sprinting, and stride efficiency.
Drills to improve acceleration:
• Sled pushes or resisted sprints
• Wall drills and falling starts
• Short 10-20 yard sprints
Drills to improve max velocity:
• Full speed sprints
• A-skips and B-skips
• Bounding and straight-leg runs
⸻
4. Improve Mobility and Flexibility
Tight hips, hamstrings, or ankles can limit stride length and decrease force output. Regular mobility work keeps the body moving fluidly and helps prevent injuries.
Include:
• Dynamic warm-ups before workouts
• Hip mobility drills (e.g., hip circles, 90/90 stretches)
• Foam rolling and stretching post-practice
⸻
5. Prioritize Recovery and Nutrition
Speed training is intense, and the nervous system needs time to recover. Without proper rest, athletes may feel sluggish and won’t see improvements.
What matters:
• Sleep: Aim for 8–10 hours per night
• Nutrition: Fuel the body with protein, complex carbs, and hydration
• Active recovery days: Light movement, mobility work, or a recovery session at Alta
⸻
Consistency is Key
The best way to get better at sprinting…is to sprint. Sprinting at max speed,1-2x/week with 2-4 reps with full rest between reps is key. The loss of speed happens much faster than the loss of strength, so staying consistent with speed training is essential to maintain and make improvements throughout the year.
⸻
Alta Performance
352 Broadway, Suite D
Saugus, Massachusetts 01906
www.altaperformancept.com