Top 3 Best Exercises to Get Faster for Youth Athletes

Speed is one of the most critical skills for youth athletes, especially during their developmental years. Whether your child is racing down the soccer field, sprinting to beat their opponent to the ball, or working to improve their overall athleticism, developing speed early can give them a competitive edge. Below, we highlight three of the best exercises youth athletes can do to get faster while keeping things safe, simple, and fun.

1. High Knees

High knees are an excellent foundational exercise to improve running mechanics and leg speed.

*Tutorial video taken from the Youth Speed System*

Why it Works:

• It teaches proper knee drive, which is essential for sprinting.

• It strengthens the hip flexors and core, which play a key role in speed development.

• It helps improve rhythm and coordination.

How to Do It:

• Stand tall with feet shoulder-width apart.

• Quickly drive one knee up to waist height while keeping your toes flexed upward.

• Alternate legs in a rapid, controlled motion, swinging your arms as if sprinting.

• Perform for 20-30 seconds, rest, and repeat 3 times.

2. Short Sprints

Short sprints are perfect for teaching explosive movement and reinforcing proper form at a young age.

Why it Works:

• Builds power and accelerates leg turnover.

• Teaches proper arm mechanics for sprinting (which are often overlooked).

• Keeps training fun and engaging by introducing an element of competition.

How to Do It:

• Mark a distance of 20 yards.

• Have your child sprint as fast as possible to the finish line while focusing on driving their arms straight back and forth (no side-to-side movement).

• Rest for 60-90 seconds for every 10 yards sprinted! Repeat 5 times.

Pro Tip: Turn it into a game by timing each sprint or racing against a friend or parent to keep the energy high.

3. 2 Cut Sprint Line Drill

This fun and engaging drill develops acceleration, quick direction changes, and reactive speed—all crucial for young athletes.

*Tutorial video taken from the Youth Speed System*

Why it Works:

• Improves quick bursts of speed and directional control.

• Builds coordination and footwork.

• Teaches athletes how to stop and start efficiently, which translates directly to game situations.

How to Do It:

• Place 2 cones in a straight line, each 5 yards apart.

• Start at one cone in a low athletic stance.

• Sprint to the next cone, then sprint all the way back to the other cone and then back to the other cone and sprint through it.

• Rest for 30-60 seconds, then repeat 3 times.

Final Tips for Success

• Keep it Fun: Kids perform best when they’re engaged and enjoying themselves. Incorporate games, challenges, or music to keep things exciting.

• Focus on Form: Ensure your child uses proper technique to avoid bad habits or injury.

• Stay Consistent: Practice these exercises 2-3 times per week for noticeable improvements.

 

Ready to Take Your Speed to the Next Level?

By adding these exercises to your child’s routine, you’ll set them up for long-term athletic success while building speed and confidence. For a more structured program designed specifically for youth athletes, check out our 5 star rated Youth Speed System at https://pepspeed.com/products/youth-athlete-system

The Youth Speed Program is currently 50% OFF! limited time only

Start your child's athletic journey today.

Coach Shea Pierre