Why Speed Training Matters for Young Athletes

What separates the athletes who stand out… from the ones who blend in?

It almost always comes back to one thing:

Speed.

And not just sprinting in a straight line.

Speed shows up in every play.

Speed Shows Up Everywhere

When most people think of speed, they think of running a fast 40-yard dash.

And while that matters, it doesn’t tell the full story.

The best 40-yard dash runners aren’t always the best football players.

But it does show potential.

Because real, usable speed — what we call game speed — is different.

Game speed is:

• Acceleration

• Reaction

• Change of direction

In sports, it looks like:

• Football → getting off the line, closing space, breaking away

• Baseball → base running, reacting to the ball, tracking it down

• Basketball → first step, defense, transition

• Soccer → changing direction, closing gaps, winning the ball

Here’s what’s really happening:

First, the brain processes the environment.
Then, the body reacts.
Then, the athlete accelerates in a new direction.

That’s game speed.

Speed Creates Opportunity

Speed changes everything.

Speed gives athletes more chances to succeed — even when everything else isn’t perfect.

• Faster athletes get more reps

• Coaches notice speed immediately

• Speed can cover up mistakes

You don’t have to be perfect when you’re fast.

You just have to be close.

Speed Builds Confidence

Confidence isn’t something athletes just “have.”

It’s built.

When an athlete knows they can move faster than the competition:

• They play more aggressive

• They trust their instincts

• They stop hesitating

And here’s the truth:

Even if your athlete isn’t the fastest on the field…

If they become a faster version of themselves, they will be more successful.

Confidence increases when athletes know they can outrun or out-react their competition.

Speed Is a Skill

A lot of athletes think speed is something you’re born with.

But that’s only part of it.

Speed isn’t just talent — it’s a skill.

And like any skill, it can be developed.

• Mechanics matter

• Technique matters

• Consistency matters

The problem?

Most athletes never actually learn how to run.

What We Do at Build

At Build Performance, speed training is intentional and structured.

It starts with preparation.

Our warm-ups are designed to get the body ready to move efficiently.

We use:

• Pogo jumps to strengthen the feet, ankles, and calves

• Resisted sprints (sleds, hills) to build acceleration

• Curved sprints to train movement in real game patterns

• Timed sprints to track progress

• Chasing sprints to bring out maximum effort

We also add elements that force athletes to react, change direction, and accelerate — just like in a game.

On top of that:

• Plyometrics and med ball throws build explosive lower-body power

• Strength training builds relative strength — the ability to produce force relative to body weight

This matters because:

The stronger an athlete is relative to their size, the easier it is to move their body quickly and efficiently.

That’s speed.

Why Young Athletes Benefit the Most

Speed training is especially important at a young age.

Because this is when athletes are developing:

• Their nervous system

• Their coordination

• Their movement patterns

You’re building the engine.

The earlier athletes learn how to move efficiently, the higher their ceiling becomes.

Speed Training Helps Prevent Injuries

This is something many parents don’t realize.

Speed training isn’t just about performance.

It’s about protection.

When athletes learn to move properly, they:

• Improve mechanics

• Build stronger muscles and tendons

• Gain more control

We’re not just making athletes faster.

We’re helping them build armor.

What Most Athletes Are Missing

Most athletes are working hard.

But they’re often missing the most important piece.

• Random workouts

• Only lifting weights

• Jogging or conditioning without purpose

• Sprinting without full recovery or intensity

True speed development requires:

• Near full recovery between sprints

• Maximum effort (close to 100%)

• Proper mechanics and coaching

Most athletes are working hard — just not in the areas that matter most.

Why This Matters Right Now

Speed doesn’t develop overnight.

It takes time.

And right now — in the spring — is the best time to build it.

Because once summer workouts begin…

You can’t coach speed into a game.

It has to already be there.

Final Thought

Speed is one of the biggest ways athletes prepare for summer workouts and fall seasons.

The athletes who stand out later…

Are the ones who started now.

If your athlete is serious about improving, this is the time to begin.

Because speed doesn’t just change how fast you move…

It changes how you play.

-Kyle