As you watch your child play one of the world’s best sports, all you want for them is to have fun and continue to get better on the field. But what do you do when speed is limiting both? What do you do when your kid is the tortoise and not the hare?
It can be painful to see them struggle because they’re not getting to the ball fast enough to make plays. One parent wrote to me, “My 10-year-old daughter is a soccer player. She’s strong, tough, and solid–which has worked well for her. But she’s also slow. She’s coordinated, but for some reason, I don’t think she has proper form. It just doesn’t look right when she runs (like she’s not lifting her legs, or they’re stuck in the ground, I don’t know). It’s starting to bother her–she asked me the other day why she was so slow, and I didn’t know how to answer.”
Stories like these are common and sometimes heartbreaking–but also very exciting. Because whether you passed along your fast genes or your not-so-fast genes, it’s possible your child can unleash extra quickness with some simple steps.
1) Encourage Efficient Form
Running is a natural instinct that your kid was born to do. But do they run efficiently? The more efficient their running form is, the faster they can run, and the less likely they are to get injured.
The most efficient running form is based in forward movement. Any movement that is not forward is a waste of energy and slows them down. Does their torso twist side-to-side when they run? Do their knees stay low? Are they running on their heels? All of these movements make them slower, so encourage them to keep their torso facing forward when they run, pick up their knees in open space, and get off of their heels.
2) Stretch ‘Em
Full range of motion is key to running fast. If your child can’t get their knees up when they run because their hamstrings are too tight, they are leaving a lot of speed on the table.
Keep in mind that it’s not just their legs that need to be loose; it’s their entire body. Everything is connected and has a direct impact on their form, balance, and, ultimately, their speed.
According to a report in Applied Physiology, Nutrition and Metabolism, stretching is recommended before and after dynamic activity to reduce muscle injuries and increase range of motion in the joints.
Learn more about pre-and-post play stretches that can help your child achieve their fastest running form.
3) Make Your Kid Jumpy
Studies show that jumping substantially increases leg power and how fast an athlete can develop force. So it’s a good idea for your kid to include jumps in their workout routines to prep their body for explosive movements.
Hint: Any kind of jumping with proper form is helpful, including jump rope and jump squats.
4) Spark Your Kid’s Mental Power
The mind controls the body when it exercises its authority.
Remind your child to tell their body what they want it to do. I call these instructions, “success commands.” Success commands are one or two words that inform the body precisely what it needs to do to be successful in the moment. For example, if they want their feet to move faster, they could say to themself, “Quick Feet.” If they want to lift their knees higher, they can tell their body, “Knees Up.” Or if they want to run on the front of their feet, they could say, “Toes.”
Embolden your child to practice telling their body what to do instead of letting their body run the show. In doing so, they can access immediate power and control.
Learn more about how to help your sports kid grow mentally tougher.
5) Get A RUN FASTER Coach
A RUN FASTER coach has three qualities that can help your kid win the ball more.
Quality #1: Trained Eyes
The trained eyes of a RUN FASTER coach can immediately identify inefficiencies in their form and the potential cause of them (e.g., muscle imbalances or poor technique). The coach’s expertise can save time and frustration and help avoid injuries.
Quality #2: Authority
Trained eyes, experienced legs, and raving testimonials establish authority and a kid’s eagerness to learn and give their maximum effort. Because let’s face it, according to your kid, “You have no idea what you’re talking about,” even if you do.
Quality #3: A Mental Trainer
Running is physical and mental. A RUN FASTER coach can give your child the cognitive tools they need to access immediate power in their body and mind. These growth-oriented skills can help them push through self-imposed limitations and give them a game-changing competitive advantage.
So if and when your child asks you why they are slow or how they can run faster, you now know what to do.
Or, just contact me and I’ll make it happen for ‘em.
Cheers to your faster soccer kid,
Martise : )
The RUN FASTER Coach
Disclaimer
All science and test information provided in this article is for informational and educational purposes only. Martise Moore is not a physician or health care provider. You assume all risks associated with any fitness-related activities or exercises mentioned in this article. You undertake and accept sole responsibility for any injuries that may occur. Check with your physician and your child’s physician before starting any new fitness programs.
