Speed Training for Youth Athletes | Training & Drills

This video is a compilation of speed training drills I typically go through with younger athletes. These drills will help increase your maximum speed, and as you can see, most of these drills are the same as my high school athletes.
Intensity. Rest. Repeat. Follow this process for your speed workouts and you will see better results. This is a huge part my the Feed the Cats program and philosophy.
If you're interested in learning more about Feed the Cats training, there is a full certification program with more details around workouts, mechanics, meet preparation and more.
What is Feed the Cats? Check out the full introduction video here:
• Introduction to Feed t...
The link to the all of the courses can be found here:
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Twitter: @pntrack
Thanks again for watching, and I'll see you on the next one!

[@charlieskinner9214]

This man deserves more subs and likes the way he responds to comments so well.

[@lancemangham997]

I have two kids that went from 4.4 and 4.3 to 3.99 and 4.10 respectively in a 30 m dash.

[@knucklestheradred774]

Im 12 i ran 41 meters in 7.30 seconds around 12 mph in May than in June 28th i ran in it 6.21 seconds

[@husker16]

Just purchased FTC 101, 102, AND 107 at 37 years old. If I can get back to where I was in my youth, I may look into competing.

[@coachtonyholler]

Good luck!

[@husker16]

@@coachtonyholler I don't have twitter, what would be the best way to communicate with you for any questions?

[@ckstevenson]

I caught on to Coach Holler, Coach Korfist and TFC among others over a year ago and started sprinting again (I'm 42) and it improved, as they claim, everything else for me. Reduced injuries. Increased ability to participate in sports and activities, etc. Enjoy! Track your times and improvements!

[@husker16]

@@ckstevenson good to hear. Injuries are my main concern. I've tried getting back into sprinting before and have pulled my hamstring both times. I feel like if I went 100%, it'll happen again.

[@annak29]

❤❤❤❤❤❤❤Thank you, Coach!!! Gold right here 🥇

[@carlguidry3974]

You do great work ~ love your videos~ I'm a baseball & speed coach & trainer in south Louisiana ~ Love your ideas & drills

[@coachtonyholler]

Thank you Carl.

[@yeungyeung3866]

​@@coachtonyholler😢..

[@parthpatel295]

Hello sir i am a professional cricket player. So this drills are enough for increasing speed.Thank you😊

[@coachtonyholler]

No, but the drills reinforce speed mechanics. Sprinting and timing are keys.

[@justinsincoise6693]

My school mate did hill sprints 🏃‍♀️ everyday. Broke the regional interschools meet at a photo finish of 10.6 seconds. That was back 35 years ago. No internet just self taught and word of mouth.

[@coachtonyholler]

One must be careful about anecdotal training stories. Some people run 10.6 in spite of their training. ;)

[@justinsincoise6693]

Old school Mr Holler. Watching this is revolutionary. I got to admit.

[@PapaJean]

What are your thoughts on a 4lb weighted vest?

[@coachtonyholler]

Some people like them. I’m 100% neuro… everything fast. We don’t push, pull, or wear weights.

[@fabian13333]

Thank you

[@markbarefield7570]

Love hearing what we can do for the youngsters

[@jacobelliott96]

Hey Tony, love the content. Second year jumps coach for middle and high schoolers trying to implement feed the cats to my jumpers and will hopefully will be taking over sprints next year and giving it to the whole group. When calculating MPH for 10m fly times the spreadsheet you have says 22.37 divided by 10m fly times but in the video its divided by 20.412. Which is the accurate measurement tool?

[@coachtonyholler]

22.37 for 10m 20.45 for 10y

[@noturdaddyblameyomomma8354]

Wow you packed a lot in those 5 minutes. Thanks for sharing!!

[@coachtonyholler]

Thank you!

[@sizarsamuel7585]

​@@coachtonyholler hello sir I would like join your team if possible, Am from South Sudan but our country doesn't have Athletic game

[@sizarsamuel7585]

May God bless you sir 🙏🙏

[@coachtonyholler]

@@sizarsamuel7585 We are a long way from Sudan.

[@kalleberggren3858]

Thanks!

[@duranramossr2112]

Looking for a program I can follow for some football athletes. What can I purchase from you, is there a video series or something I can purchase and would help me come up with a overall speed program for middle school football players?

[@coachtonyholler]

Here you go! coachtube.com/bundles/football-bundle?track=efbc3e6c8b1f41cb60ddd50a5ea84f1b

[@jpow311]

Hello, love your content and videos. I’m looking for a middle school sprinting program with some possible relay training/instruction. First time sprint coach here that shares the track with the HS squad. Any recommendations or resources? Thank you

[@coachtonyholler]

coachtube.com/course/track-and-field/feed-the-cats-middle-school-foundations-of-track/14998379?track=b4b7ddb09f1e19c4d143f64414bff19e

[@jerryx2000]

If one starts the program at the age of 12, can he continue this workout during the adult & pro age? What should be done additionally?

[@coachtonyholler]

X-Factor work, join the track team, play other sports, lift weights.

[@jerryx2000]

@@coachtonyholler lift weights only off season. This was said in one of your videos. Is it correct.

[@coachtonyholler]

@@jerryx2000 in-season is fine if you don’t burn the steak.

[@jerryx2000]

@@coachtonyholler ok thanks a lot for your input. Could you make a video on the weight room exercises you recommend.

[@coachtonyholler]

@@jerryx2000 no, just stay general in weight room… push, pull. squat, hinge.

[@MikeMike-ms1ns]

how is "split and rip" different to a 20-40y sprint other than the start position? or they're the same?

[@coachtonyholler]

All starts have a split and a rip.

[@MikeMike-ms1ns]

@@coachtonyholler so is there any difference between "split and rip" and 40 yard dash? For faster (than me) people the 40 yard dash would be 5 seconds of work. The only difference is sprinting for time rather than a particular distance being timed?

[@coachtonyholler]

@@MikeMike-ms1ns Five seconds is general… 6-7 sec ok.

[@alcfeoh]

How much rest do you recommend between these drills?

[@coachtonyholler]

@@alcfeoh enough to do next thing at an 11 on a scale of 10

[@nathanwelty]

how long of build on 10 yard fly?

[@coachtonyholler]

Unlimited, but usually in the 20-30m range. Max speed is target, so limiting run-in could prevent max-speed.

[@sam.hollins]

How often should these be done for a distance runner? Should they be included as part of the warm up?

[@coachtonyholler]

Yes, drills daily as warm up. You can add/subtract from warmup too. No magic in anything unless done well. I would also circle one say a week and devote it too speed. Not strides, speed. Timed stuff of 5 seconds with recovery.

[@DavidRodriguez-ow6xy]

Great video! What is the rest time between the drills?

[@coachtonyholler]

“Enough”

[@LucasHoltz-zd2bi]

I’ve been doing speed training and a lot of fast twitch lifts…if I’m not doing a lot of lifts like regular back squats, will it affect my speed because my legs won’t be as strong?

[@coachtonyholler]

Priotize sprinting. Get strong without if interfering with speed.

[@chrisclark3603]

Love the content. Do you ever have them do their acceleration or max V work earlier in the session when they are less fatigued from the drilling and plyometrics? I have been experimenting with this to see if they hit higher speeds if we do it right after the movement pattern prep vs end of session.

[@coachtonyholler]

It looks like a lot when put all together. However, the amount of work before timed sprints is just over one minute, done over a period of 20-30 minutes. They are not fatigued. They are *ready* to sprint. Keep experimenting!

[@LucasHoltz-zd2bi]

@@coachtonyhollerIf you’re in an off-season leading up to ur indoor season how many times a week would you do a workout like this?

[@coachtonyholler]

@@LucasHoltz-zd2bi 4x a week

[@nickvledder]

The one in black-‘n-white dominates the whole field of contestants.

[@cyumadbrosummit3534]

Nahh, we had one of the fastest D1 players in the country (4.36 combine timed 40) transfer to our team in 2014. He'd run down the field faster than everyone else only the have the football bounce off his helmet or get dropped. Just like all the strongest guys in our weight room were not starters.

[@overrated2875]

Can you tell me how to cat jumps?

[@tyrone1son]

Is there a network of coaches in California that do feed the cats?

[@coachtonyholler]

It’s a loose network. I have no database.

[@tyrone1son]

@@coachtonyholler Got it. Thanks for responding.

[@jabari8950]

Do you ever use sleds or parachutes to improve speed ?

[@coachtonyholler]

No. Running slow doesn’t result in getting fast. Don’t plant beans and expect corn.

[@jabari8950]

@@coachtonyholler thanks coach

[@chrismitchell8747]

Hey Tony, is it just one set per exercise or do you do multiple sets?

[@coachtonyholler]

Sometimes one, sometimes multiple. Unscripted, free-flowing.

[@user-no2ez2ri5t]

Coach Holler could this be applied to 8-12 year olds?

[@coachtonyholler]

Yes, and it should be a joyful part of every elementary PE program.

[@donnelleeustache4549]

Does this work in the fall season for people who does not play fall sports like soccer and football??

[@coachtonyholler]

100%

[@donnelleeustache4549]

Cool.....plus ad other type of workouts to

[@Leonidas-eu9bb]

i would also do some multidirectional work (lateral jumps) and rotation/turning.

[@coachtonyholler]

We do that on x-factor days. Don’t assume you see *everything* when you see video of one single workout.

[@Leonidas-eu9bb]

@@coachtonyholler i know and i like your approach to speed training (very specific and low volume). Keeping them happy and healthy.. and motivated!

[@OUT1AWFORMAL]

How long do you spend on each one of these drills you do in the video or how many reps do you do of each drill.

[@coachtonyholler]

As a general rule, just five seconds. Sometimes I say we do them until the speed and intensity starts to diminish. Tired is the enemy. Usually we just to one of each drill unless we aren't doing them correctly, then we might repeat. Remember, tired is the enemy, not the goal.

[@OUT1AWFORMAL]

How do I outwork the football guys. They’re always working out and getting faster even over the summer. And most of them are on the track team

[@coachtonyholler]

Work never makes you faster. Sprinting and jumping on a foundation of rest and recovery makes you faster.

[@ketolion]

How many days a week can an 8 year old do this?

[@coachtonyholler]

2-3

[@rsanchez77506]

What devices are you using to record times and speed? Where can I get them?

[@coachtonyholler]

docs.google.com/document/d/1IOCe71Tpo2xG29W8aoZ7Lio8suz3T1uWPgPPKWLawFY/edit

[@nssonsmotors2470]

how sets per exercise and how many sprints

[@coachtonyholler]

@@nssonsmotors2470 Speed days, 10 drills and 3 timed sprints.

[@nssonsmotors2470]

@@coachtonyholler thank you my boys are under 11 years old youngest is 6...how many times a week could you do these exercises to see a change?

[@coachtonyholler]

@@nssonsmotors2470 2-3 times a week, do my ATOMIC WORKOUT. Read- simplifaster.com/articles/can-kid-sprint/

[@jabari8950]

Would you replace a speed or X factor workout for long jump? And would you spike up ?

[@coachtonyholler]

Either. We usually jump after a speed or x-factor workout.... we are so micro-dosed that our practices resemble a warmup.

[@jabari8950]

@@coachtonyholler thanks

[@truthserum969]

Hi coach, how do you feel about wall splits/wall sprints to develop/improve speed?

[@coachtonyholler]

Explain. Not sure of the vocabulary here.

[@truthserum969]

@@coachtonyholler The exercise of leaning towards a wall about 45 degrees with arms extended and bringing knees up as if you're sprinting. Is this a useful drill that builds speed or does it improve technique?

[@coachtonyholler]

@@truthserum969 Done right, creates habits useful in acceleration.

[@truthserum969]

@@coachtonyholler thanks coach!

[@LamourTrainingSystem]

Should that 1.08 10 yard fly be equivalent to a 20.7 fly in? Thank you for the content Coach.

[@coachtonyholler]

Don’t understand your question. The fly-in for all max speed work is unlimited.

[@LamourTrainingSystem]

@@coachtonyholler I meant to say equal 20.7 mph. Sorry.

[@jabari8950]

@@LamourTrainingSystem No you used the equation for a 10 meter fly, but they ran 10 yards

[@jabari8950]

@@LamourTrainingSystem so it’s 18.9 mph

[@LamourTrainingSystem]

@@jabari8950 what is the equation for the 10 yard fly in? Thanks.

[@zinashtigistu9070]

Love it coch ilve Ethiopian plce showe me more then soport me ihave tialnt but we may not gat chanse

[@kakarot5832]

Prime Time 😁

[@kakarot5832]

Thanks Coach and keep up the awesome work, I love the videos.

[@umarshah3443]

I want athletic my son .his age is 6 six years old plz help me

[@coachtonyholler]

Race. Time. Video. Learn to get BIG IN FRONT.

[@umarshah3443]

Which video we want see

[@coachtonyholler]

@@umarshah3443 video your son.

[@sommerday77]

These will not develop a dominant fast twitch sprinters ham. (says guy who had crazy speed)

[@coachtonyholler]

You think this is ALL we do?

[@sommerday77]

@@coachtonyholler then show how you develop & use a dominant fast twitch sprinters ham, because those exercises you've shown are next to useless. (says guy who had crazy speed)

[@coachtonyholler]

@@sommerday77 Have a nice night.

[@gokuljaras1998]

Jay Hind Jay Hind Jay Hind

[@elitefootball1916]

You don’t know what you’re doing

[@coachtonyholler]

Ok, thanks!

[@cyumadbrosummit3534]

People who think track speed = game success, are the same people who think bodybuilders would make the best athletes. Jerry Rice was the slowest wide receiver ever, with a 40 yard dash time of 4.71. Usain Bolt routinely gets beaten to soccer balls on the club soccer team he's on. Track speed is good for track speed, just like swimming speed is good for swimming races but won't make you successful in water polo, whatsoever.

[@coachtonyholler]

🥴

[@performancecartel]

@cyumadbrosummit3534 Its more about probability not speed guaranteeing success. Since you mentioned football I'll use that. Fast players have a better likelihood of panning out vs slower players because there is more ATHLETICISM but does it guarantee they'll be good NO. Tell a coach to choose between 10 cornerbacks or wide receivers running backs and any other position skilled or not and they will pick speed 8 or 9 out of 10 times. The slow player has to make up for it in other places at a high level. Jerry rice was the anamoly not the norm look up the top 50 or 100 ranked football players and I'll bet at least 80 to 90 percent of them were considered fast for their era

[@coachtonyholler]

@@performancecartel Bad argument. Every player benefits incredibly by being one mph faster and is crushed by losing one mph. No one has ever said, “SPEED GUARANTEES SUCCESS”.

[@performancecartel]

@coachtonyholler I'm not arguing with you I'm agreeing with you. The original comment is what I was replying to which they stated that you were just another track guy that thinks speed equals game success and then went on to reference Jerry Rice. Also I 100 percent agree that speed benefits all athletes. The other commentator disagrees with you

[@coachtonyholler]

@@performancecartel ok, sorry … speed is good. 🙂