This speed training workout is designed for athletes of various ages, starting from approximately 5 years old. Segments 1 and 2 are particularly helpful for younger athletes to develop coordination. Adjust the number of repetitions based on the athlete’s skill level to ensure optimal performance and safety.
Speed Training 101: Workout Overview
- Duration: Approximately 20 minutes per circuit.
- Frequency: Up to 4 times per week, depending on age and ability.
- Tips for Young Athletes: Younger kids don’t need to complete every drill. Focus on exercises that support their current development stage and keep the sessions enjoyable.
Training Aids Needed
- Speed Ladder
- Cones
- Training Parachute (optional)
Workout Structure
Complete Segments 1 to 3 two times.
Segment 1: Line Jumps (Video Coming Soon)
- 2 feet forward line jump – 5 reps
- 2 feet side-to-side line jump – 5 reps
- Right foot forward line jump – 5 reps
- Left foot forward line jump – 5 reps
- Right foot side-to-side line jump – 5 reps
- Left foot side-to-side line jump – 5 reps
- Over and back counts as 1 rep.
Segment 2: Speed Ladder (Video Coming Soon)
- 1 foot per square – straight through
- 2 feet per square – straight through
- 2 in, 1 out – zig-zag pattern
- Sideways 2 feet in (each side)
- Sideways in-and-out (each side)
Segment 3: 5×5 Cone Shuttle (Video Coming Soon)
- Set cones 5 yards apart.
- Start at one cone and sprint to touch the next cone with your closest hand.
- Explode back and touch the alternate cone with your closest hand.
- Focus on proper hip rotation during transitions.
- Complete touches on 5 cones (hence 5×5).
Sprints
- Perform 5 sprints of 20 yards each.
- Use a training parachute for added resistance if available.
Speed Training 101: Final Tips
Speed training is a great way to not only build speed but also improve coordination and confidence. However, consistency is key to improvement. Adjust the workout intensity and frequency as needed based on the athlete’s progress and age. Keep it fun, especially for younger athletes, to foster a long-term love for training and movement.
BtL
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