Any chance for transitional muscle fibers to move into the fast-twitch category will be dashed by long-distance running workouts. Not only are the wrong muscle fibers being worked, excessive endurance work will result in poor posture, inefficient biomechanics and low motivation to continue training. These types of workouts, however, do nothing to improve the speed abilities of athletes. If the kids are breathing hard, sweating and even on the verge of vomiting, they believe that they have appropriately improved their conditioning. Many coaches associate good training with long bouts of aerobic exercise. A good coach will have some cones, a stopwatch and a proven plan for teaching the fundamentals of running fast. If they break out the speed ladders, parachutes and other gimmicks, sprint as fast as you can in the opposite direction. Watch the workouts to determine if the coach is working on fundamentals. Seek out a qualified, proven sprint coach to help out your children. If they are simply instructed to “push hard” or “go as fast as you can,” they will most likely run into trouble at some point in their development and develop poor habits that will be very difficult to break later on in their athletic career. Kids must be taught the proper limb movements, body posture and level of effort to maximize their speed potential. Turning on the right muscles and turning off the unwanted muscles at the highest velocity of movement is a skill that must be taught, refined and maintained by a skilled coach. At the highest level of competition, the Olympic 100m final, sprinting looks effortless. Running fast and efficiently is a complex motor learning challenge for most people.
However, if you can provide your kids with simple, foundational technique for sprinting, they will be much better off in the long run. If there is only one thing you do to make your kids faster, it should be to allow them to run fast. Obviously, running fast is a necessity for improving your speed. Provide Good Instruction on Sprinting Technique My most common advice to parents is to have their kids “run fast to get faster.”Ģ. Specific training sessions must be implemented to allow kids to run at or very near top speed, with appropriate recoveries between runs. Hence, athletes do not experience the positive speed stress and adaptation required for faster running. Actual games such as soccer, basketball and football do not even involve maximum velocity efforts, as shown by studies. Conditioning and general fitness work typically emphasizes endurance aspects of training, and not speed related activities. The drills are performed with a ball or other equipment and can impede the athletes from running at maximum effort and velocity. This does not happen at sport training sessions, where kids are inundated with drills and general conditioning. The simple truth is that children need to run at top speed on a regular basis. They send their child off to soccer practice several times per week, and watch them play in games week after week, but don’t see significant differences in their speed over time. Many parents wonder why their child isn’t getting any faster. Have them Run at their Fastest on a Regular Basis
Provided below are list of recommendations that will give your developing athlete a fighting chance when it comes to running speed.ġ. While good training may not make them into the team speedster, there are many things that can be done to improve your child’s speed abilities and maximize the genetic potential with which they were born. So, in the meantime, if you and your spouse were slow, it’s a pretty good bet your offspring are trailing behind their friends. So what is a parent to do? Unfortunately, you can’t do anything to change the genetic make-up of your child (well, not quite yet at least). It is essentially an affliction of slow-twitch muscle fiber composition. But, they will never make it to the next level because they just don’t have the running speed to compete. And some of these slow running kids may be the hardest workers, the best decision makers or the best team player. Other kids tease them because they are slow on the field or court. However, I’ve spoken with a long list of parents, listening to sad stories about how their son or daughter feels left out because they are not fast enough to “make the team” that all of their friends are on. Thankfully, some of my clients are already pretty fast. Being in the business of making people run fast, you would figure that it would be the only question I would hear. Believe it or not, I’m asked this question at least once per week.
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