Quick answer
Focus on a handful of core drills, high knees, butt kicks, A-skips and short accelerations, done for 2 to 3 sets of 15 to 20 meters, twice a week. Good form built through drills matters more at this age than raw speed work.
01
Why form drills matter before speed work
Young sprinters often try to run fast before they run correctly, which caps their speed and increases injury risk. Form drills teach the body positions and movement patterns that make sprinting more efficient: a tall posture, quick ground contact, and driving the knees forward rather than reaching with the feet.
02
Core drills, step by step
Do these after a light warm-up jog of 5 to 8 minutes, over a 15 to 20 meter distance, 2 to 3 sets each with a walk-back recovery.
- High knees: drive knees up to hip height quickly, land on the balls of the feet, keep torso tall
- Butt kicks: heels kick straight back toward the glutes, quick turnover, minimal forward lean
- A-skips: a skipping motion combining a knee drive with a quick ground touch, focus on rhythm over speed
- Straight leg bounds: legs stay mostly straight, focus on quick ground contact rather than height
- Short build-up accelerations: start jogging and gradually build to near top speed over 20 to 30 meters, focusing on smooth acceleration rather than an explosive start
03
Coaching cues that actually help
Simple cues work better than technical jargon for young athletes. Try: 'run tall,' 'quick feet,' 'drive your knees, not your feet,' and 'relax your shoulders and hands.' Tension in the upper body, like clenched fists or hunched shoulders, is one of the most common form issues at this age and an easy one to coach with a simple reminder.
Video is a helpful tool. A short slow-motion phone video of a sprint can show a young athlete things a verbal cue alone cannot, like a forward lean or an inefficient arm swing.
04
Building a simple twice-a-week routine
Two sessions a week of 15 to 20 minutes covering the drills above, plus a few short accelerations, is plenty for most young sprinters, especially layered on top of regular team practice. This is meant to build quality movement patterns, not to add another intense workout to an already busy schedule.
05
Mistakes to avoid
Skipping the warm-up before drills, doing drills too fast to actually focus on form, and comparing a young sprinter's raw speed to older or more developed athletes are all common pitfalls. Sprint speed at this age is heavily influenced by growth and development, and a runner who is not the fastest at 11 can absolutely become fast at 15 with good habits built now.
Try this week
- 1Add two 15 to 20 minute form drill sessions to the week
- 2Take a short slow-motion video of your child sprinting and watch it together
- 3Practice one or two simple coaching cues rather than overloading with technical feedback
- 4Make sure a proper warm-up happens before any speed work
Sample weekly point plan
Points for the work your child controls. Wins, stats and roster spots are what that work creates.
Up to 21 pts a week
| Work | When | Points |
|---|---|---|
| Complete the full form drill routine with focused effortTwice weekly | Twice weekly | 8 pts |
| Warm up fully before speed workPer session | Per session | 3 pts |
| Apply one coaching cue consistently during a drill sessionPer session | Per session | 5 pts |
| Attend all team practicesPer practice | Per practice | 5 pts |
Parent questions
At what age should kids start sprint form drills?
Simple, playful versions of these drills can start around age 8, with more structured practice as kids get older and more coordinated.
How often should young sprinters do speed work?
Two sessions a week focused on form, layered with regular team practice, is enough for most young athletes. More is not automatically better at this age.
Why isn't my child getting faster despite drills?
Speed development is heavily tied to growth and maturity. Consistent good habits now build a foundation that often pays off with a growth spurt in the teen years.
Work Creates the Reward
Turn this plan into a habit your child owns.
Your child logs the reps, prep and recovery they finish. You approve it in seconds. Points build toward rewards your family chooses. See how it works or compare membership plans.
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