Youth Football Speed Training
Training young football players to increase their speed should be handled differently than older players. Young football players should stay away from doing a lot of weightlifting, which could put too much stress on their young bodies and lead to injuries. Many other drills and exercises can be performed by young football players to help them increase their speed. Speed is mainly a natural ability, but can be improved with proper training.
Running Drills
Running drills will only help young athletes increase their speed if they practice the right way. A basic but simple drill involves performing multiple sprints at different lengths. Football specific conditioning will also be improved with this drill. Most football plays only last a few seconds, followed by 30 or 40 seconds of rest. Have players sprint for 10 yards followed by approximately 30 seconds of rest. Increase each sprint by 10 yards until they sprint for 40 yards. Most players will be exhausted after the 40 yard sprint. Consider increasing sprinting length if players are capable of continuing. Monitor players during this drill. Make sure they are running at full strength and are safe. Sit players out who seem extremely fatigued to avoid injury. Emphasize good running technique with each sprint.
Footwork Drills
Developing quicker feet will also help develop speed. Speed ladders are versatile pieces of equipment that many footwork drills can be performed with. Speed ladders are laid on the ground and are made up of small squares. Drills performed on speed ladders make players move their feet rapidly in different directions. The most basic drill is to have players run the length of the speed ladder but placing each foot in every square as they run. Consult with local trainers and football coaches for a complete list and explanation of drills.
Weight Training
Train young players with very basic weight lifting exercises. Weight training young players too much isn’t good for their health. According to the Mayo Clinic, train young athletes with light resistance and controlled movements. Train them with exercises where they use their own body weigh such as standing squats and calf raises. Free weights and machine exercises such as leg presses and leg curls will be safe for young athletes. Lunges performed with dumbbells or barbells will be a lot safer than traditional straight bar squats because lighter weight will be used. There is a big difference between weight training and strength training. Weight training is usually how bodybuilders and older athletes train. Weight training is done to increase muscle mass. Young athletes should concentrate on getting stronger, not bigger.
Stretching
Most young players don’t understand the importance of stretching. Flexible legs will help in a variety of ways. Running with longer strides will be achieved easier with flexible legs. Reducing the chance of injury will be greatly reduced if legs are warmed up and stretched properly. Place one leg straight out so the foot is resting on a box or other elevated object. Lean forward at the waist until you feel a slight stretch in the hamstring. Hold that position to stretch your hamstrings. Switch legs so each leg gets stretched out equally. Another good stretching exercise involves grabbing your foot and pulling it back, trying to touch your buttocks while standing. Stop when you feel a slight stretch of your quadriceps. Switch legs when finished. Each stretch should be held for approximately 30 seconds to achieve maximum benefits. Young players should stretch every day, especially on days of lifting or running. Loose and limber legs will make them feel and perform better.
Considerations
Start with the basics, don’t overwhelm young athletes. These players are just beginning their playing careers and need to start slow. Teaching them basic lifts and drills will help develop a strong base to build upon. Teach players train efficiently, but also safely.
Tags: football players, increase their, increase their speed, sprint yards, their speed, young athletes