Train your child’s acceleration, coordination, and sprint mechanics with this parent-led, age-appropriate speed program for ages 7–13.
Access, complete, and track this program in our training app or with our downloadable PDF.
In an athlete’s younger years, it’s the best time to develop athletic coordination, body awareness, intent, and fast-twitch abilities. This 4–6 week program builds speed through a holistic approach, technique, speed drills, mobility, core, and general strength designed specifically for youth. Workouts are simple to run, easy to follow, and include quick demo videos so parents can implement confidently at home, on a field, or in a gym.
Built for multi-sport athletes: ideal for soccer, football, baseball/softball, basketball, track & field, and more. Better sprint mechanics and coordination carry over to cutting, jumping, and overall on-field quickness.
Parent-Friendly Structure
- Clear day-by-day schedule with warm-ups, acceleration, top-speed work, and full-body strength.
- Short coaching notes to keep kids moving (no over-coaching needed).
- Video demos linked for every key movement.
Here’s some good supplemental workouts if you want to add a few more workouts to the week:
- 10 Agility Ladder Patterns (1-2 x per week)
- Core Training (3–5x per week)
- Mobility (1–2x per week)
- Lower Body Isometrics (1–2x per week)
Program Details
- Focus: Speed, Coordination, Youth Strength, Mobility, Core
- Duration: 4-6 weeks • ~45–60 minutes per workout
- Workouts per Week: 4
- Level: Youth Athlete (Ages 7–13)
App Access: 6-Weeks
Equipment Needed: 10-20yds of space, (8-10) 4-6in mini hurdles, dumbbells, soft medicine ball, (L-H) mini band loops, soft plyo box, (L-M) resistance bands
Dumbbells
Mini Band Loops
Mini Hurdles
Plyo Boxes
Resistance Bands w/ Handles
Soft Medicine Ball
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
