Speed is a Skill
Speed is one of the most important athletic traits, but many people think it’s something you’re either born with or without. The truth is, speed is a skill that can be developed through proper training. Youth athletes who focus on improving sprint mechanics, acceleration, and stride efficiency can dramatically increase their overall speed, giving them a huge advantage in any sport.
In this post, we’ll break down the key components of speed training and why personal trainers play a critical role in helping young athletes maximize their potential.
The Science of Speed
Speed isn’t just about moving your legs fast. It’s a combination of several key factors:
✔ Stride Length – The distance covered with each step. Longer, more powerful strides help athletes move faster.
✔ Stride Frequency – How quickly an athlete’s legs move. Faster turnover increases speed.
✔ Acceleration – How quickly an athlete reaches top speed. Crucial for sports like football, basketball, and soccer.
✔ Top-End Speed – The maximum velocity an athlete can sustain over a sprint.
✔ Running Mechanics – Proper posture, arm movement, and foot placement all contribute to efficient sprinting.
Common Mistakes in Speed Training
Many young athletes (and even coaches) make mistakes that hinder speed development. Some of the biggest ones include:
❌ Jogging Too Much – Long-distance running doesn’t build sprint speed. It can actually slow athletes down by training the wrong muscle fibers.
❌ Poor Sprint Mechanics – Improper posture, arm movement, and foot strike waste energy and slow athletes down.
❌ Lack of Strength Training – Speed isn’t just about fast legs; it requires strong glutes, hamstrings, and core muscles.
❌ Skipping Acceleration Drills – Most sports involve short bursts of speed, yet many athletes don’t train for explosive starts.
How to Train for Maximum Speed
1. Acceleration Training (0-10 Yards)
Acceleration is critical for sports like football, soccer, basketball, and baseball. Here’s how to improve it:
🏃 Sled Pushes & Resisted Sprints – Helps build explosive strength for a powerful start.
🏃 Wall Drives & Bounding Drills – Reinforces proper acceleration posture and leg drive.
🏃 Hill Sprints – Forces athletes to generate more power with each stride.
2. Sprint Mechanics & Form
Speed training isn’t just about effort—it’s about efficiency. Proper form minimizes wasted energy and maximizes velocity. Key focus areas:
✅ Arm Swing – Hands should drive from the cheek (face) to the hip (pocket). Avoid flaring arms out.
✅ Knee Drive – Knees should lift high to create a powerful stride.
✅ Foot Strike – Athletes should land on the ball of the foot, not the heel, for maximum propulsion.
✅ Posture – Slight forward lean during acceleration, transitioning to upright running at top speed.
3. Strength Training for Speed
Strong legs and core muscles generate the force needed for faster sprints. Essential exercises include:
💪 Deadlifts & Squats – Build powerful hamstrings and glutes.
💪 Bulgarian Split Squats – Improves single-leg strength and stability.
💪 Hip Thrusts – Strengthens the posterior chain, crucial for explosive sprinting.
💪 Planks & Medicine Ball Throws – Develops core strength for better posture and sprint mechanics.
4. Overspeed & Resisted Sprint Training
🚀 Band-Resisted Starts – Increases explosiveness by forcing athletes to push harder during acceleration.
🚀 Bungee Cord Sprints – Helps athletes experience a higher stride frequency by pulling them forward.
🚀 Downhill Sprints – Trains the nervous system to move at a faster rate.
Why Personal Trainers Are Essential for Speed Development
While young athletes can try speed drills on their own, working with a personal trainer ensures they get faster, safer, and more efficient results. Here’s why:
🔥 Trainers Teach Proper Sprint Mechanics – Small technique adjustments can add inches (or feet) to each stride.
🔥 They Design Progressive Programs – Trainers ensure athletes gradually build strength, speed, and endurance without overtraining.
🔥 Injury Prevention – Poor form leads to hamstring pulls, shin splints, and knee injuries. A trainer minimizes these risks.
🔥 Sport-Specific Speed Training – Speed needs vary by sport. A soccer player needs endurance-based speed, while a sprinter needs raw explosiveness. Trainers customize programs accordingly.
Final Thoughts
Speed isn’t just about genetics—it’s a skill that can be trained and improved. By focusing on sprint mechanics, strength, acceleration, and agility, young athletes can dramatically enhance their speed and overall athletic performance. Hiring a personal trainer ensures they receive expert guidance, avoiding common mistakes and maximizing their potential.
Gagne Performance Training 
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