Speed is the great equalizer in youth sports. A faster athlete gets to more balls, blows by more defenders, and creates more opportunities on the field or court. The good news? Speed is a trainable skill, and your athlete can start building it right in your backyard.
Here are five drills we use at The Academy that require zero equipment and can be done in any open space.
1. High Knees in Place
Stand tall and drive your knees up to hip height as fast as possible, pumping your arms in sync. Focus on quick ground contact — your feet should spend as little time on the ground as possible. Do three sets of 20 seconds with 30 seconds rest between sets.
This drill teaches proper sprint mechanics and builds the hip flexor strength that powers acceleration.
2. A-Skip
Skip forward while driving one knee high on each skip. Keep your posture upright and your core tight. The rhythm should feel bouncy and controlled. Go for 20 yards, walk back, and repeat four times.
A-Skips reinforce the knee drive pattern that every fast athlete needs. They also build coordination between your upper and lower body.
3. Lateral Shuffle
Get into an athletic stance — knees bent, hips low, chest up. Shuffle sideways for 10 yards, then immediately reverse direction. Stay low the entire time and avoid clicking your feet together. Do five reps each direction.
Lateral speed matters in every sport. This drill strengthens the muscles responsible for cutting, defending, and changing direction.
4. Falling Start Sprints
Stand tall on the balls of your feet. Lean forward until gravity pulls you into a run, then sprint for 15 yards. Walk back and repeat six times. The key is to let your body fall naturally before you explode into your sprint.
This teaches your athlete to use gravity and body lean to generate acceleration, the same mechanics used in a real game situation.
5. Backpedal to Sprint
Start by backpedaling for five yards, then plant your foot, open your hips, and sprint forward for 15 yards. Repeat five times on each side. Focus on a quick, clean transition from backward movement to forward speed.
This drill mimics defensive scenarios in basketball, football, and soccer where athletes must react, flip their hips, and accelerate.
Make It a Routine
Run through all five drills two to three times per week. The entire session takes about 15 minutes. Pair it with a light jog warmup and some stretching afterward, and your athlete is building real speed that shows up when it matters.
At The Academy, these drills are part of our daily warmup. We see athletes improve their 40-yard dash times and their on-field quickness within weeks. Consistency is the key.