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
All strokes 90 – 100% Maximum Effort
8 x 30 seconds rest / 12 x 60 seconds rest / 30 x 120 seconds rest
6 x 30 seconds rest / 8 x 60 seconds rest / 20 x 120 seconds rest
4 x 30 seconds rest / 6 x 60 seconds rest / 10 x 120 seconds rest
All Intervals 80 – 100% effort
20 reps / 1 minute rest / full recovery
10 reps / 2 minute rest / full recovery
4 - 12 reps / 2 minute rest / full recovery
6 - 12 reps / 2 minute rest / full recovery
4 - 6 reps / 3 minute rest / full recovery
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.