Kids are fast, often quicker than parents initially observe, which is why so we’re so quick to hold onto their hands in a parking lot or crossing a city street. Of course, when that speed is put to good use, say on a sports field, ice rink, or basketball court, that’s a very different story. Indeed, if your child is already engaged with sports, and if you’ve ever watched them sprint down a soccer field, chase a fly ball in baseball, or cut quickly across a basketball court, you’ve seen firsthand the power of speed and agility in action.
Speed and agility are two valuable athletic qualities that often make the difference between keeping up and standing out amongst their peers. The thing is, not every child is born with either or both of these natural talents. Sure, most of them are fast enough to cause us worry (as mentioned earlier), but enhancing those qualities often takes some measure of training. The good news is that speed and agility are eminently trainable and the means to do so are rooted in science. In this article we will teach parents how they can support their young athlete’s speed and agility skills in a safe and effective manner.
What Is Speed in Youth Sports?
Despite what some parents might believe, speed is so much more than just “how fast a person can run.” These days, sports itself is more than just a leisure activity, there are whole area of marketing, philosophy, and science dedicated to sports. In the latter category, sports science, speed refers to how quickly an athlete can move their body from one point to another.
The science of speed has to do with three distinct areas:
- Acceleration (how quickly a person can reach top speed)
- Maximum velocity (an individual’s fastest pace)
- Reaction time (how quickly the person respond to a stimulus)
For young athletes, acceleration is often considered the most important of the three. This is due to the fact that most youth sports involve short bursts or 10 to 30 yard sprints, rather than full marathon style runs.
What Is Agility?
Agility is related to speed, though it has more to do with maneuverability than acceleration. In sports science, agility is defined as the ability to change direction quickly while maintaining balance and control. Many facets of movement go into a person’s agility including: coordination, balance, body awareness, reaction speed, and even physical strength.
In games like soccer, lacrosse, football, and basketball, agility is often considered more important than straight-line speed. The ability to cut, pivot, shuffle, and react makes a child more dynamic and wily on the field, and this flexibility can also aid in their self confidence.
The Physics of Speed: Force and Motion
Let’s talk about physics for a bit. I’ll admit, as a write, the mathematics of things aren’t exactly my forte, but even this writer can understand why it might help parents to understand the science of it all. At its core, speed comes down to force. When your child pushes their foot into the ground, the ground pushes back with equal force, propelling them forward. This principle is explained by a formula that some parents might be familiar with: F=maF = maF=ma
This equation, which many of us probably last saw in our college physics classroom, shows that force equals mass times acceleration. In simple terms: the more force an athlete applies to the ground, the greater their acceleration. This is why we say that strength is often just as important to getting up to speed as general dexterity.
The Role of the Nervous System
It isn’t just about muscles alone, though. As it happens, the human nervous system plays a huge role in how fast a person can become. Like most skills, repetition is key to developing expertise. The more a child runs, either doing things like burpees, reaction drills, or sprints, the stronger their neural connections become. Kids learn to react to visual cues, like lines on a court, or auditory ones, like whistles or foghorns, and their bodies learn to respond in kind.
This is why youth sports coaches tend to prefer short, high-quality drills, because they are more effective at setting up these neural connections. Rest between these sprints is also important and can help reset the nerves and muscles. are better than long workouts. Remember, the nervous system develops rapidly during childhood, which is why it a most ideal time for them to build coordination and quickness.
Why Agility Is About Control, Not Just Quickness
Agility requires both strength and stability, as well as a quick mind and reflexes. When a child changes direction, their body must decelerate before they attempt to accelerate again. This means they need balance, hip stability, proper foot placement, and a strong core. All of these elements add up to control, which is needed in order to avoid injury.
That is why many modern youth sports programs put greater emphasis on the quality of an athlete’s movement and building the right fundamental athletic elements, rather than just achieving athletic success through goals, points, and touchdowns.
Growth and Development Considerations
A child’s brain and body change quickly; almost in the blink of an eye. This is especially true during growth spurts. In those rapid phases of growth a child may feel like their balance is off and their coordination is askew. At the same time, their muscles might feel tight as their bones grow. These moments of clumsiness should not be too much of a concern to parents. This is a normal fact of life and all that’s needed in these moments is a bit of patience. Kids need time to adapt to their new body’s and the training should reflect that.
The Importance of Rest and Recovery
In all of this, we want to parents to be aware that rest and recovery is often the best thing for helping build up a child’s speed and agility. Speed training stresses the nervous system, as does just growing, in general. Without proper recovery, progress stalls and children need time to unwind. They need at least 8 to 10 hours of good, restful sleep. They need a balanced diet and adequate nutrition. Most importantly, they need time away from the pitch, court, or gym. They need time to do other things and recharge their batteries and their brain. Give them that and balance with quality training time, and you’ll see results.
Injury Prevention and Safe Training
Rest will also help to prevent accidental injury. Proper speed and agility training includes dynamic warm-ups and core strengthening exercises. Many modern programs will also include balance training to minimize slips, falls, and improper footing. Qualified coaches will teach young athletes the proper ways to stand and move so that they avoid getting hurt. They will also ensure the training is as intense as is needed for the child’s age and skill level. Coaches tend to be training in this stuff, so don’t be afraid to cede to their expertise where appropriate.
Cultured Athlete Says…
As you can see, speed and agility are some of the most important base-level skills that a child can cultivate from a young age. Indeed, the science behind speed and agility training shows us that improvement can be built up over time and comes from a blend of physics, nervous system development, strength, and proper technique.
And while today’s youth sports environment focuses on play over performance, the value of speed and agility training cannot be overstated. Nevertheless, it is important that parents remember smart training matters more than intense training. Parents that understand the science can make more informed decisions that protect their child’s health while helping them reach their full potential.
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