Developing running speed is important for a child who plays a sport. Also, many guys like to run faster for fun or to achieve a personal goal. To teach a child to get faster you need to help them use the correct technique and make sure they have fun when exercising. Record his progress so he stays motivated and don't forget to run with him!
Steps
Part 1 of 3: Teaching the Correct Technique
Step 1. Start by warming up with jumps
Jumping can help children develop the muscles they need to run fast. Before starting the workouts, guide them in a series of jumping jacks or rope jumps.
Step 2. Check their technique as they run in place
Have the children run in place at full speed for five seconds. Look at their technique and notice the flaws. To shoot correctly you need:
- Push with your front foot
- Lean forward so that your feet are behind your hips and your hips are behind your shoulders (also known as triple extension)
- Keep your torso vertical
- Keep your head still and relax your face
- Bend your elbows at right angles
- Keep your arms close to your hips as you bring them up and down
- Lift the front knee well as you straighten the back leg
Step 3. Show the correct technique
If you notice any flaws, highlight them, then run on the spot with the children. Explain that the technique you use is the correct one. They will be able to watch you to see how you run the right way and you can watch them to see if they are improving.
Step 4. Help the children visualize how they feel when running correctly
It can be very helpful to give children reminders about what to do when they run. For example, ask them to imagine their feet pushing their hips forward. This helps them remember that much of the force of the shot comes from pushing their feet onto the ground.
You can also ask the children to imagine holding a bird in their hand as they run. This way they will remember to keep their fists closed, but not clenched
Step 5. Use verbal cues
Have the children take a shooting tutorial. As they run, remind them to focus on the technical aspects they need to correct to improve. For instance:
- If one of the kids doesn't swing their arms enough, say "Side to mouth!" while running. This will remind him to bring his arms from his hips to his face.
- If a child doesn't lift their legs high enough, say "Knees high! Knees high!".
Part 2 of 3: Keep Them Motivated
Step 1. Set a goal
Children only get better if they really want to. Make sure your pupils are genuinely interested in running faster and ask why they have that ambition. Then, set a goal within their reach.
- For example, if a child plays another sport, such as basketball, they may want to run faster to improve their performance. Occasionally, remind him of his motivation.
- Set goals based on improvement, not victory. Aiming to reduce the time on 40 meters by one second is an easier goal to manage than winning the regional championship.
Step 2. Record the progress of the children
For example, you could create a graph or table with children's 40m times over the past 6 months. If kids can visualize their progress, they will find the motivation to keep training and improve further.
Be sure to time the children during the exercises to track their progress
Step 3. Don't push them beyond their limits
They won't be able to run any faster in a day or two. It takes a lot of patience and training. If you make children work too hard or try to speed up their training, you will discourage them and not lead them to get faster. On the contrary, try to push them to progressively improve with constant training.
- Do not subject them to more than 3-4 sprint workouts per week. A child can get too tired by exercising too often.
- Spice up your training sessions so that a few days are dedicated to sports useful to improve in running, such as football, rugby, basketball. This makes workouts more fun!
- Complementary activities, such as weight lifting, yoga, and swimming are ideal for overall athletic development. However, to improve your running speed it is best to prioritize activities that involve sprinting.
Part 3 of 3: Making the Race Fun
Step 1. Organize games in some training sessions
Repeating the same exercises over and over is boring and can demoralize your students. Fortunately, it's easy to introduce snaps into many games. For example, get the children together and try:
- Guards and thieves
- A relay race
- A match of "1, 2, 3 star"
Step 2. Give the children time to play other sports
Running is one of the foundations of many sports. If your pupils run playing football, they will improve even if it is not a sprint training. Furthermore, by varying the program you will keep the level of interest high. The most popular sports include:
- Baseball
- Football
- basketball
- Rugby
- Dodgeball
Step 3. Run with the children
The coach must not remain on the sidelines. Running alongside your students gives them moral support, shows that you are willing to work hard too, and is a lot of fun. For example, you can also run during exercises or play with them. If the kids are interested, you can even challenge them to a race.
