Speed & Agility
Speed and Agility Drills for Young Athletes
Simple, practical drills to help young athletes develop speed, quickness, balance, coordination, reaction time, and confidence.
Speed isn’t just about running fast.
Young athletes need to learn how to start, stop, change direction, stay balanced, and react quickly.
For ages 6–9, speed and agility training should feel more like playing than conditioning.
Progression to Running Faster
Before young athletes worry about being fast, help them learn how to move efficiently.
Keep instruction simple.
Step 1: Running Position
Teach athletes to:
Keep the head up.
Look forward.
Relax the shoulders.
Bend the elbows.
Move the arms forward and backward.
Run on the balls of the feet.
A simple cue is:
“Eyes up – Arms moving – Feet quick.”
Step 2: Arm Action
Young athletes often run with their arms swinging across their bodies.
Practice standing arm swings.
Bend the elbows and move the arms forward and backward.
A fun cue is:
“Cheek to pocket.”
The hand moves toward the cheek in front and toward the pocket behind.
Step 3: Speed Progression
1. March
Players march while lifting their knees and moving opposite arm and leg.
2. Skip
Players skip down the field or court while emphasizing rhythm and arm movement.
3. Fast Feet
Players run in place using quick, short steps.
4. Build-Up Run
Players begin slowly and gradually increase speed until they are running fast.
5. Short Sprint
Sprint only 10–20 yards.
Young athletes usually benefit more from short, high-quality sprints than long-distance running when the goal is speed.
Key Coaching Points
Run Tall.
Move the Arms.
Quick Feet.
Relax.
Run Through the Finish.
Progression to Starting Quickly
In sports, the first few steps are often more important than maximum running speed.
Teach young athletes how to accelerate.
Step 1: Ready Position
Feet about shoulder-width apart.
Knees slightly bent.
Weight balanced.
Eyes forward.
A simple cue is:
“Ready to go!”
Step 2: Starting Progression
1. Falling Start
Players stand tall and slowly lean forward.
When they feel themselves beginning to fall, they sprint forward.
This teaches them to push forward rather than stand straight up.
2. Athletic-Stance Start
Players begin in a balanced athletic stance.
On the coach’s signal, they sprint 5–10 yards.
3. Different Starting Positions
Make starts fun.
Begin:
Standing
Sitting
Kneeling
Lying on the stomach
Facing backward
Players react to the signal, get up, and sprint.
4. Chase Start
One player begins a few feet ahead.
On the signal, both sprint toward the finish line.
The player behind tries to catch the leader.
Key Coaching Points
Push the Ground Away.
Take Quick First Steps.
Lean Forward Slightly.
Accelerate Through the Finish.
Progression to Changing Direction
Athletes rarely run in a straight line during a game.
They must learn to slow down, change direction, and accelerate again.
Step 1: Learn to Stop
Before teaching cutting, teach athletes how to stop safely.
Have players sprint toward a cone and stop under control.
Teach them to:
Lower the hips.
Bend the knees.
Use several short steps.
Stay balanced.
A simple cue is:
“Slow – Sink – Stop.”
Step 2: Changing-Direction Progression
1. Run & Stop
Sprint to a cone and stop under control.
2. Run & Turn
Run toward a cone, slow down, turn, and accelerate in another direction.
3. Zigzag Run
Set cones in a zigzag pattern.
Players run from cone to cone while changing direction.
4. Cut & Go
Players run toward a cone, plant the outside foot, change direction, and accelerate.
Key Coaching Points
Slow Down Before the Turn.
Bend the Knees.
Stay Balanced.
Push Away From the Ground.
Accelerate Out of the Turn.
Progression to Lateral Movement
Side-to-side movement is important in basketball, volleyball, football, soccer, and many other sports.
Step 1: Athletic Stance
Feet slightly wider than shoulder-width.
Knees bent.
Chest up.
Weight balanced.
Step 2: Lateral Movement Progression
1. Side Shuffle
Shuffle from one cone to another.
Avoid crossing the feet.
2. Shuffle & Stop
Shuffle several steps and freeze in an athletic position.
3. Shuffle & Sprint
Shuffle to a cone, turn, and sprint forward.
4. Mirror Drill
Partners face each other.
One player moves side-to-side while the other mirrors the movement.
Switch leaders frequently.
Key Coaching Points
Stay Low.
Keep Your Feet Apart.
Don’t Cross Your Feet.
Stay Balanced.
Eyes Up.
Progression to Quick Feet
Quick feet help young athletes react and change direction.
You don’t need expensive equipment.
Cones, chalk lines, or lines already painted on a court work perfectly.
Quick-Feet Drills
Line Jumps
Players jump side-to-side across a line.
Then try forward and backward.
Quick Steps
Players step rapidly over a line and back.
Four-Square Feet
Imagine four squares on the ground.
Players move:
Forward
Backward
Side-to-side
Diagonally
Cone Tap
Place two cones several feet apart.
Players quickly move between them and touch each cone.
Fast Feet & Go
Players perform fast feet in place.
When the coach calls “GO!”, they sprint to a cone.
Key Coaching Points
Stay Light on Your Feet.
Keep Knees Bent.
Move Quickly but Stay Under Control.
Quality Before Speed.
Progression to Reaction Speed
Sports require athletes to react to what they see and hear.
Reaction drills are especially fun for young athletes.
Step 1: Listen & Go
Players begin in an athletic stance.
The coach calls:
Go
Stop
Left
Right
Players respond as quickly as possible.
Step 2: Visual Reaction
Instead of calling directions, the coach points.
Players must watch and react.
Step 3: Partner Reaction
One player is the leader.
The partner mirrors every movement.
Switch roles frequently.
Fun Reaction Drills
Color Call: Place different-colored cones around the athlete. Call a color and the player races to that cone.
Ball Drop: Hold a ball at shoulder height and drop it. The player tries to catch it after one bounce.
Coach Point: Players sprint in whichever direction the coach points.
Follow the Leader: One athlete changes direction while a partner follows.
Key Coaching Points
Eyes Up.
Listen.
React Quickly.
Stay Balanced.
Progression to Balance & Coordination
Speed without balance can lead to poor movement.
Young athletes should learn how to control their bodies.
Balance Drills
One-Leg Balance
Stand on one foot for 10 seconds.
Switch feet.
Make it harder by reaching in different directions.
Hop & Stick
Hop forward and land on one foot.
Hold the landing.
A simple cue is:
“Stick it!”
Side Hop & Stick
Hop sideways and land under control.
Jump, Turn & Land
Jump, turn slightly, and land in a balanced position.
Coordination Drills
Skipping
Galloping
Side shuffling
Backward running
Crossovers
Hopping
Jumping
These simple movements build athletic ability.
Progression to Jumping & Landing
Learning to land safely is just as important as learning to jump.
Step 1: Athletic Landing
Teach athletes to land with:
Feet about shoulder-width apart.
Knees bent.
Hips back slightly.
Chest up.
A simple cue is:
“Land like a ninja.”
Quiet landings usually encourage better control.
Step 2: Jumping Progression
1. Jump & Stick
Jump forward and freeze the landing.
2. Side Jump & Stick
Jump sideways and hold the landing.
3. Jump Over a Line
Jump forward and backward over a line.
4. Jump & Sprint
Jump, land under control, and immediately sprint toward a cone.
Key Coaching Points
Land Softly.
Bend the Knees.
Stay Balanced.
Control the Landing Before Moving Again.
Fun Speed & Agility Games
Young athletes don’t need to know they’re doing “speed training.”
Turn it into a game.
Red Light, Green Light
Players move toward the coach.
Green Light: Sprint.
Yellow Light: Jog.
Red Light: Stop.
Add:
Blue Light: Shuffle.
Purple Light: Backpedal.
Sharks & Minnows
Players try to run from one side of the playing area to the other without being tagged.
Mirror Me
Partners face each other.
One player leads while the other mirrors the movements.
Use:
Shuffles
Short sprints
Backpedals
Stops
Changes of direction
Cone Race
Set up several cones.
Players race through the course while changing direction.
Coach Says
Similar to Simon Says.
Call movements such as:
Sprint
Shuffle
Jump
Backpedal
Turn
Freeze
Numbers Game
Place numbered cones around the area.
Call a number.
Players react and sprint to that cone.
Tail Tag
Tuck a flag or pinnie into the back of each player’s waistband.
Players try to collect other players’ tails while protecting their own.
Partner Chase
One player gets a small head start.
The second player tries to catch the leader before the finish line.
Simple Speed & Agility Stations
Stations are a great way to keep young athletes moving.
Divide players into small groups and rotate every few minutes.
Station 1: Quick Feet
Line jumps or quick steps.
Station 2: Sprinting
Short 10–20 yard sprints.
Station 3: Change of Direction
Zigzag through cones.
Station 4: Lateral Movement
Side shuffles and mirror drills.
Station 5: Balance
Hop-and-stick activities.
Station 6: Reaction
Color calls, ball drops, or coach-point drills.
Keep the stations short and energetic.
Simple Equipment
You don’t need expensive speed equipment for young athletes.
Useful equipment includes:
Cones
Tennis balls
Chalk
Jump ropes
Hula hoops
Flags or pinnies
Small balls
Court or field lines
A stopwatch can be fun occasionally, but not every activity needs to be timed.
Young athletes shouldn’t constantly feel like they are being tested.
Coaching Tips for 6–9-Year-Old Athletes
Keep Distances Short: Most speed work should involve short bursts.
Allow Plenty of Rest: Speed improves when athletes can run fast—not when they are exhausted.
Don’t Turn Speed Training Into Conditioning: Running children until they are tired does not necessarily teach them to run faster.
Teach Control First: Athletes should learn to stop and change direction safely before trying to do it at maximum speed.
Use Games: Tag and chase games naturally develop acceleration and agility.
Avoid Long Lines: Keep groups small so children get plenty of repetitions.
Don’t Over-Coach: Give one or two simple cues and let them move.
Praise Effort: Not every child will be the fastest.
Celebrate Improvement: A better start, sharper turn, or more balanced landing is progress.
Keep It Fun: Young athletes should finish wanting to do it again.
A Simple Speed & Agility Session
A short speed and agility session might follow this pattern:
Movement Warm-Up
Skipping, shuffling, jogging, and dynamic movement.
Quick Feet
Short line or cone drills.
Acceleration
5–20 yard starts and sprints.
Change of Direction
Cone drills, stops, and turns.
Reaction
Partner or coach reaction drills.
Competition
Short races or challenges.
Fun Finish
Tag, Sharks & Minnows, or another favorite game.
For young athletes, 20–30 minutes of quality speed and agility work can be plenty.
Coach Grammy Tip
You can’t control which child is naturally the fastest.
But you can help every child become a better mover.
Teach them to start quickly, stop under control, change direction, stay balanced, react, and compete.
Then turn those skills into games and let them have fun.
Because at this age, the goal isn’t to create a professional athlete.
The goal is to help a child discover:
“I can do this.”
Lots of movement. Lots of success. Lots of encouragement. That’s how young athletes grow.