Help Kids Run Faster: A Guide For Parents & Coaches

Sep 15, 2025 by ADMIN 52 views

Hey everyone! Ever watched a kiddo zoom across a field and thought, "Wow, how can they get even faster?" Or maybe you've got a little one who dreams of leaving everyone in the dust during their soccer games? Well, you're in the right place! Helping kids run faster is about more than just telling them to "go, go, go!" It's about understanding how their bodies work, building good habits, and making it fun. Whether you're a parent, a coach, or just a supportive friend, this guide will give you the lowdown on how to help the young athletes in your life develop their speed and agility. Let's get started, shall we?

The Foundation: Why Good Form Matters

Alright, guys, let's talk basics. Before we dive into fancy drills and training regimens, we need to hammer home the importance of good running form. Think of it like building a house. You can't slap up a roof if you don't have a solid foundation. The same goes for running. Teaching kids to run faster isn't just about how hard they try; it's about how smart they run.

So, what does good running form look like? Well, picture this:

Posture: Imagine a string pulling your kiddo up from the top of their head. They should be standing tall, with a slight lean forward from the ankles. This helps them use gravity to their advantage and prevents them from wasting energy.
Arms: The arms are a crucial part of the equation. They should be bent at a 90-degree angle and swinging forward and backward, not across the body. Think of them like pistons, driving the legs.
Legs: The knees should lift high, and the feet should land under the hips. This is where you’ll see if they’re using their full range of motion. Focus on pushing off the ground with each stride.
Foot strike: Ideally, they should be landing mid-foot, not on their heels. This absorbs impact and propels them forward more efficiently. It's like hitting the sweet spot on a baseball bat!

Why is all this so important? Because good form minimizes wasted energy and maximizes power. If a kid is running with poor form, they'll tire out faster and won't be able to reach their full speed potential. This foundation makes sure they can run better and, by extension, faster. To ensure proper form, take a look and watch for these key areas: head, shoulders, arms, hands, core, hips, legs and feet.

Drills and Exercises to Boost Speed

Now that we've covered the fundamentals, let's move on to the fun stuff: drills and exercises! Here are some tried-and-true methods to help kids run faster, step by step. But remember, always prioritize fun and safety. Keep the sessions short, and make sure they are age-appropriate.

Warm-up

Before any speed work, it is necessary to do warm-up exercises. These are important to help prepare the body for exercise, and to prevent injuries. Begin with dynamic stretching. Dynamic stretching involves actively moving your muscles through a range of motion, rather than holding a static stretch. These types of stretches are especially helpful when getting ready for running because they help mimic the types of movements that will be done during the run.

High Knees: This is a classic. Have the kids run in place, bringing their knees up towards their chests. This helps with leg drive and improves stride frequency.
Butt Kicks: Similar to high knees, but this time, they kick their heels up towards their glutes. This focuses on hamstring flexibility and helps with leg recovery.
Leg Swings: Have them stand and swing each leg forward and back, and then side to side. This increases range of motion and prepares the hip flexors and hamstrings.
Arm Circles: Have them stand with their arms out to the sides and make small circles forward, and then backward. Then they make big circles. This increases the range of motion in the arms.

Speed Drills

Now that their bodies are loose, it's time to add speed drills!

A-Skips: This drill combines high knees with a skip. It helps to improve coordination and leg drive.
B-Skips: This is an enhanced version of the A-skip, incorporating a leg extension. The B-skip improves the range of motion of the leg.
Power Skips: This involves skipping with a strong emphasis on the vertical jump. It is designed to increase your jumping power.
Fast Feet: This helps with stride frequency. The goal is to move their feet as fast as possible while maintaining good form.
Sprint Drills: Try a few short sprints (e.g., 20-30 meters). Encourage them to focus on their form and effort. Vary the distances to keep it interesting.

Strength and Conditioning Exercises

Bodyweight Squats: Squats build lower body strength, which is essential for running. Make sure their form is good.
Lunges: Lunges improve balance and strengthen the legs. Alternate legs and make sure they are going low, too.
Push-ups: Push-ups build upper body strength, which is helpful for arm drive. Modify them on the knees if needed.
Plank: Planks build core strength, which is essential for maintaining good posture. Have them hold the plank position.
Jumping Jacks: Jumping jacks help improve leg muscles and coordination. They are a great cardio exercise to add to the mix!

Tailoring the Training: Age-Appropriate Approach

Alright, guys, we can't treat all kids the same, right? A 6-year-old isn't going to train like a 12-year-old, and that's perfectly okay! It's crucial to adjust your approach based on the child's age and developmental stage.

Younger Kids (5-8 years old): The focus should be on fun and fundamental movement skills. Think games, activities that encourage coordination and agility. Keep the drills short and sweet, and emphasize positive reinforcement. Don't push them too hard, and always make it feel like playtime.
Older Kids (9-12 years old): Start introducing more structured drills and exercises. They can handle longer sessions, but still, prioritize fun. Introduce basic strength training exercises, such as bodyweight squats and lunges. Focus on teaching proper form and technique.
Teenagers (13+ years old): This is the time to introduce more advanced training methods. They can handle more intense workouts, including sprint intervals and plyometrics. Focus on developing a personalized training plan based on their goals and needs. If they are serious about improving their speed, consider consulting a coach or trainer.

Nutrition and Rest: Fueling the Engine

We can't emphasize this enough, folks: speed training isn't just about running. What a kid eats and how much rest they get plays a huge role in their performance. Think of their body as a high-performance car. You can't expect it to run well if you put in cheap gas or don't give it time to cool down!

Nutrition: Encourage a balanced diet with plenty of fruits, vegetables, and whole grains. Protein is also important for muscle repair and growth. Avoid sugary drinks and processed foods. Help them learn about proper nutrition for athletes.
Hydration: Make sure they drink plenty of water throughout the day. Dehydration can quickly sap their energy and slow them down. Offer them some water every 20 minutes of exercise.
Rest and Recovery: Sleep is crucial for muscle recovery and growth. Ensure that kids get enough sleep. They should be getting between 8-10 hours of sleep per night. Schedule rest days into their training routine, and listen to their bodies. If they are feeling tired, let them rest.

Making it Fun and Staying Motivated

Let's face it, training can be a drag if it's not enjoyable! Here's how to keep the kids motivated and excited about running faster:

Set Realistic Goals: Help them set achievable goals that they can track and celebrate. Instead of aiming to break a world record, start with small, incremental improvements.
Make it a Game: Turn drills into games. Add fun challenges and competitions to keep them engaged. Play tag, relay races, or other fun activities.
Celebrate Success: Acknowledge their efforts and celebrate their accomplishments. Positive reinforcement goes a long way. Cheer them on and tell them they're doing a great job!
Be a Role Model: If you're a parent or coach, show them how much you enjoy running. Lead by example. Make sure you are practicing these good habits too!
Vary the Activities: Keep things fresh by mixing up the training routines. Introduce new drills and activities regularly to prevent boredom.

Final Thoughts

So there you have it! Helping kids run faster is a journey, not a destination. It takes patience, consistency, and a positive attitude. Remember to focus on good form, incorporate fun drills, and prioritize nutrition, rest, and recovery. By following these guidelines, you can help the young athletes in your life reach their full speed potential and, most importantly, have fun while doing it. Now get out there and start running! Keep it up, and let us know how it goes!