How to Improve Your Speed and Agility in Track and Field

Kids love to run. At times it almost seems as if they have an inexhaustible amount of energy in that regard. And while some children eventually slow down or end up finding alternative means to let this excess energy out into the world, many kids show a particular aptitude for short or long distance running; for those kids, there’s track and field.

For young athlete that compete in track and field, speed and agility are key. Being adept at these two things can make all the difference to a young runner. Whether your kid is sprinting down the track, jumping over hurdles, or racing through the finish line, being quick on their feet is the key to their overall performance. Nevertheless, it’s not exactly easy to improve one’s speed and agility, especially if you’re only just starting out in track and field.

Getting better takes time, dedication, and learning the right techniques. All of these things are completely doable with the right frame of mind. In this article, we will explore a number of effective methods to help your kid become a faster, more agile athlete, while taking joy in the training process itself.

Understanding Speed and Agility

Before we dive into specific drills and techniques for your young athlete, we should take a moment to understand what speed and agility means in the context of track and field.

Speed

Speed refers to how quickly an athlete can move from one point to another. Despite what you may think, this isn’t just about how fast one can run, but how effectively one can accelerate. Speed is a crucial metric for track and field, because sprinters, jumpers, and throwers all rely upon it in order to be successful. Muscle strength is key here, as it helps runners get a good burst of speed and maintain it.

Agility

Agility is similar in that it too is crucial for all young track and field experts, specifically sprinters and those who compete in events like relays and hurdles. Agility refers to the ability to change direction quickly but it also involves controlling one’s movements in an effective manner at the same time. The ability to navigate sharp turns, corners, and obstacles is also part of having great agility.

The Importance of Both

Though the descriptions might differ, speed and agility go hand in hand. Improving one’s speed will help one finish races faster, while enhancing one’s agility will allow one to navigate the track more effectively. All this makes for a well-rounded athlete, one who will be more than capable of succeeding at a meet.

Getting Started: Setting Goals

Before you start your child’s training to improve their speed and agility, it’s essential that you help them to set realistic and specific goals for themselves. Being realistic about goals will help avoid the pangs of disappointment that sometimes occur when a child becomes frustrated during sports. Viable goals also give them something to work towards and help keep kids motivated. Here are some tips parents can use to set goals together:

Be Specific: Instead of saying, “I want to be faster,” encourage kids to set a more specific target, something like, “I want to improve my 100-meter dash time by one second in the next month.”

Make It Measurable: Ensure that your child’s goals can be tracked. Try using a stopwatch to time their runs and remember to keep a record of their progress.

Stay Realistic: Consider your child’s current abilities before starting. The trick is to set achievable goals, not unbelievable ones. If your kid is only just starting, a small improvement in time should be considered a great first step.

Set a Timeline: Give your kid a timeframe for achieving their goals. We don’t want them to feel pressure or anything, but setting up a time of even few weeks could give them something to work towards. The goal could even have a longer time frame on it, perhaps even as long as an entire season.

Stay Flexible: Remind your child that, while it’s important to have goals, progress may not always happen as planned. You and your child should be willing to adjust the goals based on their training, performance, and their mindset. If they are struggling, maybe pull back a bit to give them time to catch up to their own ambitions.

Essential Components of Speed and Agility Training

In order to effectively improve a young athlete’s speed and agility, they need to focus on several key components of training: strength, technique, flexibility, and specific drills. In this section, we shall break down each of these areas and explain how each one can be achieved.

Strength Training

Building strength is crucial for improving speed and agility in kids. Strong muscles enable young athletes to exert more force when pushing off the ground, which results in faster acceleration and greater overall speed.

Key Strength Exercises:

• Squats: This exercise targets leg muscles, including quadriceps, hamstrings, and glutes. Strong legs are essential for sprinters.
• Lunges: Lunges help develop leg strength and balance in young athletes. They mimic the movement patterns used in running and can improve an athlete’s stride.
• Deadlifts: This compound movement strengthens the lower back, glutes, and hamstrings. It’s excellent for overall strength development.
• Calf Raises: Strong calves can enhance a runner’s explosive power when starting a race or accelerating through to the end.
• Core Exercises: A strong core is essential for building strength. This method stabilizes the body while running, helping an athlete maintain proper form. Planks, sit-ups, and Russian twists are excellent choices here.

Technique Improvement

Improving your kid’s running technique is essential for maximizing their speed. Here are some tips to help young athletes run more efficiently:

Focus on Form:

• Posture: Athletes should keep learn to keep their back straight and their head up whenever possible. Good posture allows for optimal lung capacity and oxygen intake.
• Arm Movement: Arms play a crucial role in sprinting. Training athletes should keep them bent at about a 90-degree angle and pump them back and forth to drive their legs.
• Stride Length and Frequency: Try to help your kid find the right balance between stride length and frequency. Stride length refers to how far they can reach with each step, while stride frequency is how quickly they can take those steps. Focus on short, quick steps for agility.
• Foot Placement: Runners should aim to land on the balls of their feet rather than your heels. Though this is difficult to get used to, it will help them push off more effectively.

Flexibility and Mobility

Flexibility is another vital component for preventing injuries and improving a runner’s range of motion. The more flexible they are, the easier it will be for them to run efficiently and change direction quickly.

Stretching Routine:

• Dynamic Stretching: Before workouts, athletes should perform some dynamic stretches like leg swings, arm circles, and high knees. These help warm up the muscles and prepare them for activity.
• Static Stretching: After training, remind kids to engage in static stretching. They should focus on their hamstrings, quadriceps, calves, and hip flexors to maintain flexibility.

Specific Drills for Speed and Agility

We now understand how the foundational components of speed and agility training work, so it’s time to put them into practice. Here are some effective drills coaches and parents can incorporate into their kids’ training routines.

Speed Drills

1. Sprints: Sprinting is a simple and effective way to boost one’s speed. Runners should start with 30-meter sprints, gradually increasing the distance as they become more comfortable.
2. Hill Sprints: Running up an incline builds strength and helps develop a burst of acceleration, so find a hill or incline and have them sprint up it.
3. Flying Starts: Coaches can set up markers 20-30 meters apart. Have the runner start jogging, then sprint at full speed from the last marker to the finish. This helps kids to practice accelerating from a running start.
4. Interval Training: Runners should incorporate short bursts of high-intensity running with periods of rest or low-intensity jogging. .
5. Resisted Sprints: Resistance bands can be added for older kids who wish to build resistance while sprinting. This also builds strength and power in the legs.

Agility Drills

1. Cone Drills: Coaches should set up cones in various patterns (e.g., zigzag, square), then have kids sprint to each cone, focusing on quick changes in direction.
2. Ladder Drills: Young athletes can use an agility ladder to improve foot speed and coordination. High knee exercises, lateral shuffles, and in-and-out steps work well for this purpose as well.
3. T-Drill: Start by setting up four cones in a T shape. Runners should start at the base, sprint to the top cone, shuffle sideways to the left cone, then shuffle to the right cone, and finally sprint back to the base.
4. Box Drills: Begin with four cones in a square. Have the kids start at one cone, sprint to the next, shuffle to the side, backpedal to the next cone, and finish by sprinting to the starting point.
5. Partner Drills: Runners can with a partner on this one to practice reaction time and agility. Partners should call out directions, while runners must quickly change direction based on those commands.

Incorporating Endurance Training

While speed and agility are essential for nearly every event in track and field, kids should develop endurance as well. Endurance is necessary for increasing overall performance, especially in longer races. The following drills will help incorporate endurance into your kids’ routines.

• Long Runs: Parents and coaches can include longer, slower-paced runs to help runners build cardiovascular endurance. Runners should aim for 20-30 minutes of continuous running.
• Fartlek Training: Fartlek training is like a combination of sprinting and jogging in a single workout. For example, kids should sprint for 1 minute, then jog for 2 minutes. Finally, have them repeat the process for a total of 20-30 minutes.

Nutrition for Optimal Performance

Diet and hydration is just as important for young athletes as regular training. Diet, in particular, can significantly impacts a runner’s performance. Proper nutrition provides kids with the energy they need for training and helps the body recover. Here are some tips to ensure that your kid is fueling their body the right way:

Balanced Diet

• Carbohydrates: Carbs might be the enemy of those who are looking to lose weight, but they are the primary energy source for young runners. Just make sure they are good carbs, including whole grains, fruits, and vegetables.
• Proteins: Protein is another essential because it helps repair and build muscle. Be sure to incorporate lean meats, fish, beans, and dairy into your kid’s diet.
• Fats: Runners need healthy fats, such as avocados, nuts, and olive oil, to supplement their workout diets. These “good fats” provide sustained energy and support overall health.

Hydration

If you’ve been reading this website, then you know that staying hydrated is crucial for kids and young people playing sports. Not only does it seriously impact an athlete’s performance, the lack of it can be downright dangerous. Dehydration can lead to fatigue, decreased performance, and increased risk of injury. Here are some tips to keep kids adequately hydrated:

• Drink Water: Aim for your child to drink water before, during, and after workouts.
• Electrolytes: For longer training sessions or competitions, consider supplementing the water intake with electrolyte drinks to replenish lost minerals. There are plenty of these available for young children and young athletes.

Pre- and Post-Workout Meals

• Pre-Workout: Kids should eat a balanced meal 2-3 hours before training. Make the focus on carbohydrates and proteins for this one. A whole grain sandwich with turkey and veggies should do nicely.
• Post-Workout: Don’t forget the snackies! Young athletes should consume a meal or snack containing protein and carbs within 30 minutes after training. A banana with peanut butter or a protein smoothie is a good choice here.

Rest and Recovery

Rest and recovery are just as important as training for kids. They need to rest up and repair their muscles just like the rest of us. This is even more essential when it comes to improving speed and agility. Parents should schedule regular rest days into their child’s training routine. This allows sore muscles to recover and adapt to the stress of training. At the same time, parents should have their kids aim for 8-10 hours of quality sleep each night. Sleep is an essential part of the recovery process and keeps the brain ready for the next day. It also helps kids grow, which is necessary when they are just starting out in sports.

Cultured Athlete Says…

Improving speed and agility in track and field is a difficult task for any young athlete, but doing so can be as exciting as it is rewarding. Though this type of training is more useful for older, more experienced journey, it can be tailored to fit younger mindsets and bodies. Whatever the case, make sure to remind your kids that progress takes time, and setbacks are part of the process. Celebrate all of their achievements, no matter how small, and you will make sure they stay committed to their goals.