Sample speed training program workouts for kids

Below are some basic speed training programs for kid’s sports.

These speed training exercises for kids will vary greatly depending on the sport and the emphasis the sports coach has on developing speed and agility workouts.

Remember Speed Training Programs involve LONG rest & recoveries

Speed work means your are working at or above goal race or game speed


Swimming

All strokes 90 – 100% Maximum Effort


25 meters

8 x 30 seconds rest / 12 x 60 seconds rest / 30 x 120 seconds rest


50 meters

6 x 30 seconds rest / 8 x 60 seconds rest / 20 x 120 seconds rest


100 meters

4 x 30 seconds rest / 6 x 60 seconds rest / 10 x 120 seconds rest



Running

All Intervals 80 – 100% effort


20 meters

20 reps / 1 minute rest / full recovery


70 meters

10 reps / 2 minute rest / full recovery


100 meters

4 - 12 reps / 2 minute rest / full recovery


200 meters

6 - 12 reps / 2 minute rest / full recovery


400 meters

4 - 6 reps / 3 minute rest / full recovery


800 meters

1 – 3 reps / minute rest / full recovery


Tennis, Basketball, Baseball, Cricket, Hockey, Football etc

The above running information could be used if access to oval space is available. Sports coaches can develop their speed training for kids using the court (outdoor or indoor)or playing field in the absence of a running track.

Ice hockey skate rather than run!

The speed training program that you design for your kids in sports needs to keep an element of fun and enjoyment. Breaking up the above intervals with relays and peer races. This is going to ‘soften’ the brutal punishment that a pure speed and agility training session can inflict mentally and physically on young athletes.

Very young athletes 6- 10 year olds involved in team sports should not be exposed to more than 1 speed training for kids session over a 2 week period.

Time is better spent having the children acquire specific games skills.