{"id":29737,"date":"2021-03-03T17:26:02","date_gmt":"2021-03-03T17:26:02","guid":{"rendered":"https:\/\/youthfootballonline.com\/?page_id=29737"},"modified":"2025-12-23T07:28:25","modified_gmt":"2025-12-23T07:28:25","slug":"football-speed-agility-training","status":"publish","type":"page","link":"https:\/\/youthfootballonline.com\/football-speed-agility-training\/","title":{"rendered":"Football Speed and Agility Training"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"29737\" class=\"elementor elementor-29737\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1d1d190f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1d1d190f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-59a41c15\" data-id=\"59a41c15\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-39653216 elementor-widget elementor-widget-text-editor\" data-id=\"39653216\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em><span style=\"font-weight: 400;\">Youth football speed and agility questions answered by Dr. Katarina Erlandsson PT, DPT:<\/span><\/em><\/p><p><span style=\"font-weight: 400;\">How do you improve young athletes\u2019 sprint speed while avoiding injury &amp; overtraining?<\/span><\/p><p><span style=\"font-weight: 400;\">As a coach you probably have your favorite speed drills that you take your athletes through during training. Accelerating into a sprint, decelerating suddenly, and changing directions quickly, are all high intensity loading activities that are crucial for our young athletes to master.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">But speed drills are not the only ways to improve how fast your athletes can take off and accelerate. Recent research concludes that there is a significant transference of <\/span><i><span style=\"font-weight: 400;\">strength<\/span><\/i><span style=\"font-weight: 400;\"> training<\/span> <span style=\"font-weight: 400;\">to gains in other performance skills, such as sprint speed. Studies on elite youth soccer players, for example, have shown that gains in back-squat strength also improved speed and agility significantly more than in control training groups (also elite youth soccer players) who were not involved in that strength training program.<\/span><\/p><p><span style=\"font-weight: 400;\">In other words, even though regular speed drills work well for improving quickness (as it is a specific form of training), strength training gives young athletes that extra opportunity to reach even higher velocities, faster. But wait &#8211; there\u2019s more! Strength training has also been deemed to help reduce injury risk while producing great health benefits. And, with proper supervision, it is a safe form of exercise. It\u2019s a win-win situation.\u00a0<\/span><\/p><h3>Football Speed and Agility Training<\/h3><p><span style=\"font-weight: 400;\">Here are a few things to keep in mind when developing a good <a href=\"https:\/\/youthfootballonline.com\/drillsstrength-and-conditioning\/\" data-lasso-id=\"595\">strength training program for youth athletes<\/a>:\u00a0<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training needs to take on different forms depending on the developmental stage of the youth football athlete.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We need to load up adequately (i.e. heavy) to get the transference in gains that we are looking for.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We need to implement appropriate recovery times for our young athletes, as they are not only recuperating from training sessions, but they\u2019re also dealing with the metabolic demands of \u201cgrowing up.\u201d<\/span><\/li><\/ul><h5><b>Here are a few things to consider when using strength training to optimize speed in younger, prepubescent, athletes:\u00a0<\/b><\/h5><p><span style=\"font-weight: 400;\">A mastery of fundamental movement skills is crucial for our younger children before adding on dumbbells and other external resistance tools. Bodyweight strength training therefore tends to be a great opportunity to not only improve strength, but to also teach motor skills in a safe manner.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">For this age group, a plyometric training-only program has been proven to improve sprint speed according to a study that measured acceleration speed changes in 10-meter sprints. But there were even greater gains in sprint speed among the children who did plyometrics combined with a strength training program. As long as these athletes are moving properly, we can progress bodyweight strength training to external loading with resistance bands, medicine balls and dumbbells.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">An appropriate training program for prepubescent athletes should include a combination of plyometrics and some strength training, primarily bodyweight resistance training.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Programs can include:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coordination training<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Agility training<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance training<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training through body mass exercises, as well as with a medicine-ball with a focus on proper technique.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plyometric training can include rope skipping, focusing on correct jumping and landing mechanics.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core strength training<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Free weight training with focus on proper technique<\/span><\/li><\/ul><p class=\"title style-scope ytd-video-primary-info-renderer\">\u00a0<\/p><p class=\"title style-scope ytd-video-primary-info-renderer\"><em>See speed and agility drills for football that can be done at home:<\/em><\/p><p><iframe src=\"https:\/\/www.youtube.com\/embed\/IQuXjnppYQ4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p><h5><b>What to consider when using strength training programs to improve speed in adolescent athletes:<\/b><\/h5><p><span style=\"font-weight: 400;\">Strength gains and muscle mass increases are a normal part of development and growth for adolescents, particularly among boys. These musculoskeletal changes tend to quite naturally result in faster sprint speeds among athletes. However, several studies have shown that adolescent athletes that also participated in <\/span><i><span style=\"font-weight: 400;\">heavy <\/span><\/i><span style=\"font-weight: 400;\">resistance training, recorded remarkable improvements in acceleration velocity compared to those who did not lift heavy. It is important to take advantage of this time frame of development and challenge our athletes with heavier weights. This is beneficial not only for performance gains, but also for developing strong healthy bones. Optimizing bone strength and density during adolescence will have a positive effect on our athletes\u2019 future musculoskeletal health.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">It is also worth noting that, unlike their younger counterparts, plyometric training alone did <\/span><i><span style=\"font-weight: 400;\">not <\/span><\/i><span style=\"font-weight: 400;\">produce faster sprint speeds among adolescents. Strength training alone, however, did. But again, a combination of resistance and plyometric training gave the best results overall.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">A strength training program that yields speed improvements for adolescent athletes should include heavy resistance training, with some plyometrics. Resisted sports specific drills are important as well &#8211; these also tend to be more effective when loaded up with heavy resistance, versus light or moderate resistance.<\/span><\/p><p><span style=\"font-weight: 400;\">Programs can include:\u00a0<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plyometric training including depth jumps (from low to moderate drop heights)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core strength training<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate to heavy free weight training with dumbbells<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy resistance strength training (including barbell squats &amp; deadlifts or leg-press)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sport specific strength training (i.e. resisted sprint training: this can include sled-pulling\/pushing or parachute sprinting).\u00a0<\/span><\/li><\/ul><h5><strong>How heavy should youth athletes lift?<\/strong><\/h5><p>Optimal heavy loading prescription:<span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Intensity: 80-89 1RM<\/span><\/p><p><span style=\"font-weight: 400;\">Set \/ Reps: 5 x 6-8\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Rest between sets: 3-4 minutes<\/span><\/p><p><span style=\"font-weight: 400;\">2-3 times a week, depending on exercise response.\u00a0<\/span><\/p><h5><img fetchpriority=\"high\" decoding=\"async\" class=\"alignleft wp-image-4274 size-medium\" src=\"https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1-300x225.jpg\" alt=\"youth football sled training\" width=\"300\" height=\"225\" srcset=\"https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1-300x225.jpg 300w, https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1-360x270.jpg 360w, https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1-768x576.jpg 768w, https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1-600x450.jpg 600w, https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/h5><h5><b>Optimal Loading for sled pulling (or pushing), for greatest speed increases:<\/b><\/h5><p><span style=\"font-weight: 400;\">Sled pulling has traditionally been done with \u201clight\u201d to \u201cmoderate\u201d resistance as to not affect sprinting technique. But recent studies suggest that any compromise in sprinting form during resistance sprint training, does not seem to transfer to regular free sprinting. If you\u2019re looking to get the most out of these drills, loading up heavy is again the most effective way to accomplish this task.<\/span><\/p><p><span style=\"font-weight: 400;\">For example, an athlete doing sprint drills with no resistance, had similar percentage improvements in speed as athletes who loaded up a sled with light weight (corresponding to 36% of their body weight). If we increase the sled load to \u201cheavy\u201d (96% of the athlete\u2019s body weight), athletes saw their sprint speed percentage improve to almost double of that performed with a light weight load.\u00a0<\/span><\/p><h5><b>So how do we keep our athletes safe when loading them up with heavy resistance training?<\/b><\/h5><p><span style=\"font-weight: 400;\">Proper supervision from coaches or other professionals is key in keeping these exercises safe and beneficial for adolescents. In fact, strength training is deemed to have a very low injury risk when executed well. Proper technique and appropriate progression of load make all the difference. Give the athlete feedback on form when they\u2019re lifting, and plan out how much to increase the weight based on completion of sets and reps with proper form (an increase in load should not be a pure guessing game).\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Finding that good form when moving on to heavier weights during adolescence, can actually be quite easy if fundamental movement skills and basic bodyweight exercises were emphasized early on in a child\u2019s training program. Incorporating focused movement training for our athletes at a young age simply pays off in the long run.<\/span><\/p><p><span style=\"font-weight: 400;\">Finally, allow for rest days within the training program. How much rest should we schedule? Well, it depends. Start with more rest than you\u2019d think the athletes need. Recovery time is often underrated as a training tool. But recovery and rest\/sleep are incredibly important in reducing injury risk, as well as improving performance. Turns out that recovery, too, is a win-win situation.\u00a0<\/span><\/p><p><i><span style=\"font-weight: 400;\">Dr. Katarina Erlandsson PT, DPT<\/span><\/i><\/p><p><i><span style=\"font-weight: 400;\">Board Certified Orthopedic Clinical Specialist, <\/span><\/i><i><span style=\"font-weight: 400;\">Physical Therapist specializing in the management of injuries among runners of all levels.\u00a0 <\/span><\/i><\/p><p><i><span style=\"font-weight: 400;\">Dr. Erlandsson practices in Madison, NJ and surrounding areas, visit her site <\/span><\/i><a href=\"http:\/\/www.katarinapt.com\" data-lasso-id=\"596\"><i><span style=\"font-weight: 400;\">www.katarinapt.com<\/span><\/i><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Youth football speed and agility questions answered by Dr. Katarina Erlandsson PT, DPT: How do you improve young athletes\u2019 sprint speed while avoiding injury &amp; overtraining? As a coach you probably have your favorite speed drills that you take your athletes through during training. Accelerating into a sprint, decelerating suddenly, and changing directions quickly, are [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-29737","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Youth Football Speed and Agility Training | Athlete Development<\/title>\n<meta name=\"description\" content=\"As a coach you probably have your favorite youth football speed and agility drills that you take your athletes through during training..\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Youth Football Speed and Agility Training | Athlete Development\" \/>\n<meta property=\"og:description\" content=\"As a coach you probably have your favorite youth football speed and agility drills that you take your athletes through during training..\" \/>\n<meta property=\"og:url\" content=\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/\" \/>\n<meta property=\"og:site_name\" content=\"Youth Football Online\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-23T07:28:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/\",\"url\":\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/\",\"name\":\"Youth Football Speed and Agility Training | Athlete Development\",\"isPartOf\":{\"@id\":\"https:\/\/youthfootballonline.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1-300x225.jpg\",\"datePublished\":\"2021-03-03T17:26:02+00:00\",\"dateModified\":\"2025-12-23T07:28:25+00:00\",\"description\":\"As a coach you probably have your favorite youth football speed and agility drills that you take your athletes through during training..\",\"breadcrumb\":{\"@id\":\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/#primaryimage\",\"url\":\"https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1.jpg\",\"contentUrl\":\"https:\/\/youthfootballonline.com\/wp-content\/uploads\/2012\/02\/hit_the_sleds-1.jpg\",\"width\":800,\"height\":600,\"caption\":\"football teaches hard work\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/youthfootballonline.com\/football-speed-agility-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/youthfootballonline.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Football Speed and Agility Training\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/youthfootballonline.com\/#website\",\"url\":\"https:\/\/youthfootballonline.com\/\",\"name\":\"Youth Football Online\",\"description\":\"Youth Football Coaching Strategy, Skill &amp; 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