How Youth Athletes Can Get Faster: Speed and Strength Training That Works

For many young athletes, speed is the ultimate game-changer. Whether it’s sprinting down the soccer field, breaking away in basketball, or chasing down a ball in lacrosse, being faster gives athletes a major advantage. But when it comes to youth athletes ages 10–14, there’s a common misconception: that speed is all about running more sprints. In reality, getting faster requires a balance between two ends of the performance spectrum—max speed and strength.

Why Most Youth Athletes Focus Only on Speed

When kids play sports, practices and games naturally keep them on the “speed” side of the continuum. They’re sprinting, changing direction, and competing at high intensity. While this builds sport-specific experience, it doesn’t always address the physical qualities that truly make an athlete faster and more resilient. That’s where strength comes in.

The Low-Hanging Fruit: Technique and Strength

At Victory Performance, we’ve found that the quickest wins in youth speed training come from two key areas:

1. Sprint and Change of Direction Technique: Many athletes waste energy with inefficient mechanics. By learning how to sprint with proper posture, arm drive, and foot placement, athletes become more economical and efficient movers. The same applies to change-of-direction drills—better technique means quicker reactions and less wasted movement.

2. Strength Training for Youth Athletes: While some parents and coaches shy away from strength work at younger ages, it’s one of the biggest factors in long-term speed development. Strength training doesn’t mean heavy lifting right away—it means building body control, single-leg stability, and proper movement patterns. A stronger athlete coordinates movements more effectively, produces more force into the ground, and moves with greater confidence.

   
   

The Benefits of Building Strength Early

Youth athletes who spend time on the strength side of the spectrum see improvements that go beyond just running faster:

• More efficient movement: Stronger muscles create smoother, more economical strides.

• Better coordination: Strength work improves the nervous system’s ability to control the body.

• Injury prevention: Strong, stable joints protect athletes during high-speed play.

• Confidence: When athletes feel strong, they p

  lay with more assertiveness and resilience.

Preparing for High School and Beyond

At Victory Performance, our programs for 10–14 year olds are designed to bridge the gap between playing sports and training like an athlete. We teach proper sprint mechanics, emphasize mobility and stability, and progressively build strength in a safe and age-appropriate way. This sets athletes up not only to succeed now, but also to thrive in our advanced high school programs later.