Top Speed and Agility Drills That Actually Work for Children

Speed and agility are two of the most in-demand qualities for any young athlete. Whether your child plays football, tennis, rugby, netball or athletics, developing quick feet, explosive movement, and directional control can give them a real edge. But most drills shared online are either too advanced, too repetitive, or not age appropriate. Children aged between 6 to 16 need movement training that is fun, focused, and functional — not just exhausting.

At Create an Athlete, our approach to speed and agility training is built on real sports science. Below are the four types of drills that actually work — and why.

1. Reactive Drills

Children need to develop their brain-body connection. It is not just about being fast — it is about reacting fast. Try call-out sprints. Set two cones in front of your child and shout left or right. They must explode in that direction instantly. You are training their nervous system to respond to unpredictable cues, just like in sport. You can also use coloured cones, hand signals, or claps to trigger direction changes.

2. Position-Based Starts

Many kids are quick once they are moving, but struggle with first-step explosiveness. We train starts from sitting, lying down, or kneeling positions. This develops push-off strength and reaction speed. It also forces the child to be mentally alert and ready to go.

3. Ladder and Mini Hurdle Work

Speed ladders and mini hurdles are great for improving rhythm, balance, and foot placement. But they must be done with intent. Teach your child to stay tall, pump their arms, and land lightly. Short, sharp sets are better than long, sloppy ones. Aim for high quality over quantity.

4. Directional Changes With Control

Agility is more than just turning quickly. It is about stopping and starting with control. Add cone drills that force your child to change direction at different angles. Focus on technique: knees bent, eyes forward, arms helping the turn.

Practitioner’s Insight

Do not focus only on how fast your child is. Focus on how they move.

A child who sprints with poor posture or collapses during change of direction is at risk of injury and inefficiency. We spend time each week correcting mechanics — ankle positioning, hip posture, and arm drive — because that is what leads to long-term gains.