As a parent of a young athlete, you want to give your child every advantage to succeed in sports. Whether they play football, basketball, rugby, or any other sport, SPEED and AGILITY for youth athletes are game-changers. These skills help your child move faster, react quicker, and avoid injuries.
The good news?
You don’t need fancy equipment or hours of extra training to help develop speed and agility in youth athletes. Simple, effective drills done consistently can make a huge difference!
In this guide, we’ll break down WHY speed and agility matter and give you EASY drills you can do at home to help your child become a more explosive athlete.
WHY SPEED AND AGILITY FOR YOUTH ATHLETES MATTERS
Many parents focus on strength and endurance, but speed and agility for youth athletes are just as crucial. Here’s why:
- FASTER REACTIONS: Quick movements help your child outmaneuver opponents and react to changing game situations. The best way to be in the right place, is to have made the right decision sooner than your opponent
- INJURY PREVENTION: Improved agility means better balance and body control, reducing the risk of sprains and falls. Improve reactions can also help they anticipate dangerous situations an remove themselves fast!
- BETTER PERFORMANCE: Explosive speed helps in sprinting, jumping, and changing direction, giving your child a competitive edge. Match defining moments take to happen at high speeds – just think of that critical scoring opportunity or last ditch match saving tackle!
Now, let’s get into the best drills to develop speed and agility for athletes!
SIMPLE SPEED AND AGILITY FOR youth athletes
You don’t need a full gym to work on speed and agility for youth athletes. These drills are easy, fun, and can be done in the backyard or at a local park.
1. WALL DRIVES (FOR EXPLOSIVE SPEED)
How to do it:
- Have your child lean into a wall at 45 degrees with a straight line through head, hips and heels, with heels floating off the ground.
- Have them bring one knee up to waist height with toes pointed towards the wall (not down toward the ground like a ballerina).
- Have them explosively switch legs
- Driving the raised foot into the ground hard/fast
- Raising the opposite leg up quickly
- Maintaining the straight posture
- Do 3 sets of 5 reps on each leg.
Why it works: Improves sprinting mechanics and acceleration posture.
2. SHADOW DRILLS (FOR pattern recognition)
How to do it:
- Set up a large square with cones or use the sidelines of a sports pitch.
- Have your child try to stay as close to you as possible while they shadow your movements.
- Use a variety of directions (forward, backward, sideways, diagonal) and movement patterns (running, shuffling, back tracking etc) .
- If you have 2 children – even better! Have them take turns being the “Trigger” and the “Shadow”
- Work for 10 to 15 seconds and Repeat 3-5 times.
Why it works: Develops pattern recognition, decision making, reaction time, and movement patterns.
3. CONE DRILLS (FOR CHANGE OF DIRECTION & BALANCE)
How to do it:
- Set up 3-5 cones in a zig-zag pattern.
- Have your child sprint to each cone, touch the ground, and quickly change direction.
- Encourage your child to focus on staying low and controlled on the turns.
- Imagine turning under a sloping diagonal roof, keeping the turns tight.
- Have them decelerate on the way in and accelerate away on the way out.
- Work for 10 to 15 seconds and Repeat 3-5 times.
Why it works: Trains change of direction ability to helps with fast transitions and turns during games.
4. BOUNDING (FOR EXPLOSIVE POWER)
How to do it:
- Have your child take large, exaggerated leaps forward from foot to foot.
- Imagine an astronaugt bounding on the moon without gravity
- Encourage them to push off strongly with each step.
- Do 3 sets of 10 bounds.
Why it works: Increases lower body power and stride efficiency.
5. REACTION DRILLS (FOR FASTER RESPONSE TIMES)
How to do it:
- Stand facing your child and call or point out a command (“LEFT” or “RIGHT”).
- They must quickly sprint in that direction as quickly as possible.
- You can increase the challenge by dropping a ball and have them react by catching it before it bounces twice.
- Do 3-4 rounds.
Why it works: Improves reaction time, acceleration and decision-making under pressure.
HOW OFTEN SHOULD YOU TRAIN SPEED and AGILITY for youth athletes?
Consistency is key! Aim for 2-3 sessions per week, with each session lasting 20-30 minutes. These drills can also be added to warm-ups before practice or games!
- MAKE IT FUN: Kids improve faster when training feels like a game rather than a chore.
- PRAISE EFFORT, NOT JUST RESULTS: Encourage consistency and hard work over instant speed gains.
- ENSURE PROPER RECOVERY: Nutrition, hydration, and sleep are just as important as training.
- LEAD BY EXAMPLE: If your child sees you staying active, they’ll be more motivated to train.
GIVE YOUR CHILD THE COMPETITIVE EDGE!
Speed and agility aren’t just for elite athletes – EVERY child can benefit from better movement skills and increased speed and agility! With just a few minutes a week, you can help your child develop explosive speed, quick reactions, and strong coordination, setting them up for success on and off the field.
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