How Young Football Players Can Get Faster: Fun and Safe Sprint Training for Kids
Speed is one of the most exciting parts of playing football. Whether you’re scoring a touchdown, chasing down a player, or running to make a big play, being fast helps you stand out. But here’s the best part: speed is something you can train and improve, even as a young athlete!
In this blog, we’re going to show you a fun and safe way to improve your speed for football, using a technique called resisted sprint training, with a kid-friendly twist.
Why Is Speed Important in Youth Football?
Speed helps kids play better and enjoy the game more. Here’s why it matters:
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Chase and Escape: Whether you’re running with the ball or trying to grab someone’s flag, speed gives you the edge.
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Quick Starts: Football is full of short, fast plays. You need to explode off the line quickly.
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Confidence: When kids feel fast, they feel confident and confidence makes sports more fun!
Speed isn't just about being fast in a straight line; it's also about being agile. It's about being able to change direction quickly, start and stop fast, and move smoothly.
Fun Sprint Drills For Young Football Players
Resisted sprint training means adding a little bit of challenge to your running. It helps you build stronger legs and better running form by adding light resistance. Think of it like running through water or into the wind. It makes you work a little harder, and that’s what helps you get faster.
Here are safe and fun ways kids can try it:
1. Parachute Runs
Attach a small running parachute to your waist (they’re light and fun) and sprint across the field. The wind pulls on the parachute, and you have to push harder to run. Kids love the feeling - it’s like being a superhero!
2. Partner Resistance Drills
Have a teammate or parent hold a light resistance band around your waist. Try running forward while they gently hold you back. It’s like a game of tug-of-war but with running!
3. Hill Sprints
Find a small hill or incline and sprint up. The ground itself makes you work harder, which builds leg strength and power. Walk back down and rest between runs.
How Does It Help You Get Faster?
These fun challenges help you in a few ways:
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Stronger Legs: Your muscles learn to push harder, which helps you run faster when there’s no resistance.
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Better Starts: You get better at taking off quickly, just like at the beginning of a play.
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Improved Technique: You learn how to run with good form, straight back, knees up, arms pumping.
Think of it like wearing ankle weights for a little while, then taking them off and feeling super fast!
Safe Speed Training For Children
While speed training can be a lot of fun, it’s important to keep it safe:
- Keep It Light: The resistance should never be so strong that it changes how you run. You're not trying to pull a car!
- Warm Up First: Do jumping jacks, high knees, or light jogging to get your body ready.
- Short and Sweet: Sprint for short distances (10–20 yards) and rest in between.
- Good Shoes and Soft Surfaces: Run on grass or turf if possible, and wear proper athletic shoes.
- Focus on Fun: If it feels hard or not fun, take a break. Speed training should feel like a game, not a chore.
Weekly Speed Training Plan for Kids (Ages 7–12)
Here’s a simple and fun plan that can be done 2–3 times per week.
Warm-up (5–10 minutes)
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Jog 1 lap around the field
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10 jumping jacks
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High knees (15 seconds)
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Butt kicks (15 seconds)
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Arm circles
Workout (20–25 minutes)
Day 1: Parachute Fun Day
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4 x 20 meter parachute sprints
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4 x 10 meter "explosive starts" (from a two-point stance)
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2 x 15 meter unresisted sprints (go as fast as you can!)
Day 2: Hill Challenge
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5 x short hill sprints (10-15 meters)
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Walk down to recover
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3 x bounds (big frog-style jumps uphill)
Day 3: Partner Play
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3 x resistance band sprints (partner holds you lightly for 5-7 meters, then lets go)
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3 x side shuffles (cone to cone, fast feet!)
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3 x backpedal then sprint (start backwards, then turn and run!)
Cool Down (5 minutes)
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Walk it out
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Stretch legs, arms, and back
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Take deep breaths
What Parents and Coaches Should Know
If you're a coach or parent, here are some quick tips for helping young athletes:
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Make it a Game: Turn drills into challenges. Who can reach the cone first? Who can fly the parachute the farthest?
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Focus on Movement, Not Times: At this age, mechanics and enjoyment matter more than stopwatch speed.
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Keep Sessions Short: 30 minutes is plenty for younger kids. They learn best in short bursts.
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Encourage, Don’t Pressure: Praise effort, not just speed.
Final Thoughts: Speed Is Fun and Trainable!
Getting faster for football doesn’t mean lifting heavy weights or doing boring workouts. With the right, kid-friendly training, like fun resistance sprints, young players can build speed, strength, and confidence in a safe, enjoyable way.
Whether you're racing up a hill, flying with a parachute, or sprinting away from a tag, remember: speed comes with practice, and practice can be fun!
Try This Challenge!
Next time you’re at the park or practice:
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Set up 4 cones 10 meters apart.
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Do a parachute sprint to cone 2, then turn and backpedal to cone 1.
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Repeat 3 times.
Ask a friend to race you with fast feet and big smiles!
Training equipment available from KitKing