How to Build Explosive Speed: Essential Drills for Young Athletes

For young athletes, speed can make all the difference between a good performance and a great one. Whether you’re playing soccer, football, basketball, or track, being fast can give you a competitive edge. But speed doesn’t come naturally to everyone—it’s something that can be developed and improved with the right approach.

In this post, we’ll cover the best speed drills and techniques to help youth athletes build explosive speed that translates directly to their sport.

Why Speed Matters for Young Athletes

Speed isn’t just about running faster. It’s about having the ability to accelerate, change direction quickly, and maintain control while moving at high speeds. For young athletes, this means:

  • Outrunning defenders on the field.
  • Beating opponents to the ball.
  • Finishing sprints with explosive power.

Training for speed is essential in sports where quick acceleration and fast movements are crucial for success. And the good news is, with proper drills and techniques, young athletes can significantly improve their speed.


1. Acceleration Drills to Improve First-Step Quickness

Acceleration is the key to getting a strong start. Whether you’re sprinting down the field or chasing a loose ball, that first step can be the difference between success and failure.

Here are two key drills to improve acceleration:

Drill: Falling Starts

  • How it works: Start standing tall. Lean forward until your body feels like it’s going to fall, then take off into a sprint. This drill teaches athletes how to use their body weight to generate forward momentum quickly.
  • Why it helps: This drill helps athletes improve their first-step explosiveness and teaches them how to accelerate from a dead stop.

Drill: Resisted Sprints

  • How it works: Attach a resistance band or use a weighted sled and perform short sprints. The resistance forces your muscles to work harder, improving your acceleration power.
  • Why it helps: Resisted sprints help build strength in the legs and hips, which are essential for generating explosive power in the first few steps.

2. Plyometric Exercises for Explosive Power

If you want to increase your speed, you need to focus on building explosive power. Plyometric exercises help athletes train their muscles to contract quickly and powerfully, which translates directly to improved speed on the field.

Here are two excellent plyometric exercises:

Drill: Box Jumps

  • How it works: Stand in front of a box or platform. Jump onto the box, focusing on using your arms and legs to propel yourself upward.
  • Why it helps: Box jumps increase leg strength, improve explosive power, and enhance an athlete’s ability to push off the ground quickly during a sprint.

Drill: Broad Jumps

  • How it works: Stand with your feet shoulder-width apart. Jump forward as far as you can, landing softly with bent knees. Repeat for multiple repetitions.
  • Why it helps: Broad jumps help athletes improve their horizontal power and stride length, which is essential for building speed.

3. Speed Drills for Maximum Velocity

Once young athletes have mastered acceleration and built explosive power, the next step is to work on their top speed. This is where sprint mechanics and form become crucial.

Here are two drills to help athletes reach their maximum velocity:

Drill: High Knees

  • How it works: Run in place while driving your knees up to waist height. Focus on quick, controlled movements and maintaining an upright posture.
  • Why it helps: High knees improve stride frequency and sprinting form, allowing athletes to move their legs faster while maintaining proper technique.

Drill: Flying 30s

  • How it works: Start by jogging for 20 meters, then explode into a full sprint for the next 30 meters. Focus on maintaining your top speed for the entire 30-meter sprint.
  • Why it helps: This drill helps athletes practice transitioning from a jog to a sprint and improves their ability to maintain maximum velocity over a distance.

4. Agility and Quickness Drills for Sport-Specific Speed

Speed isn’t just about straight-line sprints. In most sports, athletes need to be able to change direction quickly while maintaining speed. These agility drills help athletes improve their lateral movement, quickness, and overall coordination.

Drill: Cone Drills (T-Drill or 5-10-5)

  • How it works: Set up cones in a T-shape or a 5-10-5 pattern. Sprint forward, shuffle sideways, and backpedal between the cones. Focus on changing direction quickly while keeping control.
  • Why it helps: Cone drills improve agility and reaction time, which are essential for sports like basketball, soccer, and football.

Drill: Ladder Drills

  • How it works: Use an agility ladder and perform quick, controlled foot movements through the ladder, like two feet in each box or side shuffles.
  • Why it helps: Ladder drills improve foot speed, coordination, and balance, all of which are important for sport-specific movements.

5. Recovery for Speed Training

Rest and recovery are just as important as training when it comes to speed development. Overtraining can lead to fatigue, which slows athletes down and increases the risk of injury. Make sure young athletes are incorporating recovery techniques into their routine.

  • Stretching: Focus on dynamic stretches before workouts and static stretching after to improve flexibility and reduce the risk of injury.
  • Foam Rolling: Using a foam roller helps release muscle tightness and improve recovery after intense speed workouts.
  • Sleep and Nutrition: Ensure that athletes are getting enough sleep and proper nutrition to fuel their performance and recovery. Aim for 8-9 hours of sleep per night and a balanced diet that includes protein for muscle repair.

Final Thoughts: How to Build Explosive Speed

Speed is a critical factor in sports, and young athletes can significantly improve their performance with the right speed drills and techniques. By focusing on acceleration, explosive power, and maximum velocity, while also incorporating agility drills and recovery techniques, athletes can take their speed to the next level.

Start incorporating these drills into your training routine and watch your speed improve on the field or court. Consistency is key, so keep practicing, and soon you’ll see the results you’ve been working toward!

Ready to take your speed training to the next level? Contact us today to get started with a personalized training program!

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