The Science Behind Speed
Developing speed isn't just about training harder - it's about training smarter. Every athlete experiences what experts call windows of trainability - unique stages of physical growth when the body is primed to absorb specific skills faster and more efficiently. Understanding these phases allows athletes, parents, and coaches to make the most of each opportunity for long-term performance gains.
Windows of Trainability
During childhood and adolescence, the body undergoes rapid changes in muscle mass, coordination, and hormonal balance. These developmental shifts open temporary "windows" where the body responds especially well to certain types of training. Missing these windows can mean missing the easiest time to build a foundation for future success.
Each athlete is different, but the two primary speed windows occur at predictable stages:
Phase 1: Building the Foundation (Ages 4-7 girls, 5-8 boys)
This is the exploration phase - the perfect time to build coordination, balance, and body awareness through short, dynamic activities.
Training Focus:
- Agility and quickness
- Change of direciton
- Multi-directional movement
- Linear acceleration
Examples:
Jump rope, short sprints, throwing and striking games, hurdles, hopping drills, and reaction games under 5 seconds.
Phase 2: The Power Surge (Ages 10-12 girls, 11-14 boys)
As athletes hit their growth spurts, their bodies become highly responsive to strength and anaerobic conditioning. This is when proper technique and structured power development matter most.
Training Focus:
- Anaerobic power and capacity
- Sprinting and acceleration
- Lateral and chaotic movement
- Sport-specific power
Examples:
Sprint intervals, cone and ladder agility course, batting or kicking drills, broad jumps, and lateral bounding (5-20 second intervals).
Why It Matters
Training within these optimal windows sets the stage for everything that follows. Athletes who consistently train across multiple developmental phases build what we call:
1 phase: Diesel
2 phases: Gasoline
3 phases: Jet fuel
4 phases: Rocket fuel
The earlier and more consistently an athlete develops, the more powerful their long-term athletic trajectory.
What's Next
Next, we will dive into periodization - the science of timing your training year to match growth, recovery, and peak performance.