5 Powerful Speed and Acceleration Exercises for Youth Athletes
Speed is not just “running harder.” The fastest youth athletes learn how to apply force, hold good body positions, and repeat crisp mechanics when they are tired, excited, or under pressure.
The good news: speed can be trained. With the right exercises, young athletes can improve first-step quickness, acceleration, stride control, and confidence. The key is quality over quantity. Short, focused reps with full effort and enough rest work better than long, sloppy sprint sessions.
This guide covers five effective exercises that build speed and acceleration while keeping training age-appropriate and practical.
Youth speed training starts with strong positions
Before adding more drills, athletes need to understand a few basics.
Good acceleration usually includes:
A forward body angle during the first few steps
Strong arm action from cheek to hip
Powerful pushes into the ground
Feet landing under or slightly behind the hips early in the sprint
Relaxed shoulders, face, and hands
For youth athletes, the goal is not to copy elite sprinters perfectly. The goal is to build safe, repeatable habits that carry over to sports.
Keep sprint work short. Most acceleration reps should last about 5 to 30 yards. Once technique drops, the rep is over.
The 5 best exercises to build speed and acceleration
1. Wall drives
Wall drives teach the body angle and leg action needed for the first steps of a sprint. They are simple, controlled, and great for beginners.
How to do it:
Stand facing a wall with both hands against it at shoulder height.
Walk the feet back until the body forms a straight line from head to heel.
Lift one knee toward the chest while keeping the opposite foot planted.
Push the planted foot hard into the ground.
Switch legs with quick, sharp movements.
Start with single switches, then move to three-switch and five-switch reps.
Proper technique matters. The athlete should keep the hips tall, core tight, and back flat. The foot should strike the ground under the hip, not far out in front. Arms stay locked into the wall so the focus stays on lower-body mechanics.
Benefits: Wall drives build acceleration posture, teach front-side knee drive, and help athletes feel how to push the ground backward.
Beginner tip: Pause between each switch and check body position.
Advanced tip: Add fast three-switch bursts, then immediately sprint 10 yards to connect the drill to real movement.
2. Falling starts
Falling starts help athletes learn how to lean and attack the first step without overthinking.
How to do it:
Start tall with feet hip-width apart.
Rise lightly onto the balls of the feet.
Let the body fall forward as one straight line.
When balance is about to break, punch one knee forward and sprint.
Sprint for 10 to 20 yards.
The biggest mistake is bending at the waist. The athlete should fall from the ankles, not fold at the hips. Once they go, the first step should be aggressive and quick.
Benefits: Falling starts improve reaction into acceleration, first-step power, and body angle. They also teach athletes to move forward with intent instead of popping straight up.
Beginner tip: Use 5-yard starts first. Keep the focus on one clean first step.
Advanced tip: Vary the start signal. Use a clap, whistle, ball drop, or visual cue to build reaction skill.
3. Resisted sprints
Resisted sprints use a light sled, resistance band, or partner resistance to help athletes feel a stronger push into the ground.
How to do it:
Set up a light resistance that does not ruin sprint form.
Start in an athletic stance.
Sprint for 10 to 20 yards while driving the arms hard.
Keep the body angle forward and push through each step.
Rest fully between reps.
The resistance should slow the athlete slightly, not turn the sprint into a grind. If steps become too long, posture collapses, or the athlete cannot move quickly, the resistance is too heavy.
Benefits: Resisted sprints build force production, starting strength, and confidence during the acceleration phase.
Beginner tip: Use a light band with a coach or partner applying gentle resistance.
Advanced tip: Pair one resisted sprint with one unresisted sprint. This contrast helps athletes transfer the feeling of power into faster movement.
4. Hill sprints
Hill sprints are one of the most natural ways to train acceleration. The incline encourages a forward lean and reduces the chance of overstriding. No hill nearby? You can use a treadmill with an incline setting as an alternative.
How to do it:
Find a safe hill with a moderate incline or use a treadmill with an incline setting.
Start at the bottom in a two-point stance.
Sprint uphill for 10 to 25 yards.
Walk back slowly for recovery if using a hill. On a treadmill, stop the belt and recover safely before the next rep.
Repeat only while technique stays sharp.
The hill should not be so steep that the athlete has to climb rather than sprint. Think powerful and fast, not slow and exhausting.
Benefits: Hill sprints strengthen the sprinting muscles, improve knee drive, and teach athletes to push behind them. They are also useful when sleds or training equipment are not available.
Beginner tip: Start with 4 to 6 short reps.
Advanced tip: Use different start positions, such as push-up starts or lateral starts, to match sport situations.
5. Flying sprints
Flying sprints train top-end speed. They teach athletes how to run fast while relaxed, which is a skill many young players need.
How to do it:
Set up a 20-yard build-up zone.
Add a 10-yard fly zone after it.
Gradually accelerate through the build-up.
Hit near top speed in the fly zone.
Slow down safely over another 10 to 20 yards.
The athlete should not sprint all-out from the first step. The build-up should feel smooth. In the fly zone, posture is tall, hips are high, arms are fast, and the face stays relaxed.
Benefits: Flying sprints improve stride rhythm, top speed, coordination, and relaxation at high speeds.
Beginner tip: Use a shorter fly zone, such as 5 yards.
Advanced tip: Add timing gates if available, or have a coach time the fly zone consistently.
How to add these exercises to a weekly routine
Speed work belongs early in a training session, right after a warm-up. Athletes need fresh legs to move fast and learn proper mechanics.
A simple session could look like this:
Example Youth Speed and Acceleration Session
Training Part | Example |
Warm-up | 8–12 minutes of dynamic mobility, skipping, lunges, leg swings, and progressive buildup runs |
Technique drills | Wall drives: 2–3 sets of 5 controlled switches per leg |
Acceleration work | Falling starts: 3–4 reps over 5–10 yards |
Resisted sprinting | Resisted sprints: 3–4 reps over 5–10 yards, maintaining proper mechanics |
Top-speed work | Flying sprints: 2–3 reps, using a gradual buildup before the fast segment |
Cool-down | Easy walking and light mobility work |
Important: Allow adequate recovery between sprint repetitions, generally 60–120 seconds or longer when needed. Every rep should be performed with good technique and high intent. If speed or mechanics decline, stop the drill.
This is an example structure, not a workout every young athlete needs to follow exactly. Adjust the volume based on the athlete's age, training experience, and ability to maintain quality movement. Hill sprints can be used in place of resisted sprints on another day rather than automatically adding them to the same session.
Most youth athletes do well with 2 speed sessions per week, especially during the offseason.
During the season, athletes may already get sprint work during team practices and games, so you don't necessarily need to add a separate speed session every day. One focused speed session per week may be enough if athletes are already sprinting regularly at practice.
The key is to consider their overall workload, recovery, and how much high-intensity running they're doing. Quality sprint work is more beneficial than adding extra volume when athletes are already fatigued.
Avoid placing hard sprint work after heavy conditioning. Fatigue makes speed training less effective and can increase the chance of poor movement.
Tips for beginners and advanced youth athletes
Beginners should focus on movement quality. Short reps, simple cues, and plenty of rest work best. Good cues include:
“Push the ground away.”
“Drive the arms.”
“Stay tall at top speed.”
“Relax your face and hands.”
Advanced youth athletes can add more challenge through timing, resisted-to-free sprint pairings, varied starts, and longer fly zones. They should still avoid chasing volume. Better athletes often need more rest, not more reps, because they produce more force and speed.
A helpful rule: if sprint times slow down or form breaks, stop the speed portion for the day.
This article is for general training information. Athletes should work with a qualified coach when possible, and stop any drill that causes pain.
Build speed one clean rep at a time
Getting faster isn't about doing more drills. It's about doing the right things well, consistently and with purpose.
Wall drives, falling starts, resisted sprints, hill sprints, and flying sprints each have a place in speed development. But they're only one piece of the puzzle.
A well-rounded training program goes beyond sprinting. Athletes also need to build strength, improve body control, learn to decelerate, change direction, and react to what's happening around them.
Because being a better athlete isn't just about how fast you can run in a straight line. It's about how well you can move, control your body, and put those skills to use in your sport.
These exercises are a great place to start, but remember, it's how you put everything together that makes the difference.
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