Speed Comes from Doing Things Fast The only way to get faster is to train fast. It sounds simple, but it’s true! At Constantly Fit, our kids are always eager to get quicker, and the ones who improve the most do everything with speed and intensity. They arrive at training early, drill with effort and precision, and make corrections quickly when given feedback. They aren’t afraid to try new techniques fast. If your child isn’t doing these things, start with the basics—get them to bed early so they wake up fresh and energized. Encourage them to ask their coach for feedback after training; sometimes, they might not be fully engaged during the session.
. A Stronger Core = A Stronger, Faster Runner The fastest kids run taller, hold their posture better, and lift their knees higher, allowing them to stride more efficiently. They actually use less effort than weaker kids who struggle to maintain posture and don’t engage their core properly. If you want a high-impact way to help your child, incorporate a core and strength training program. Here are some key exercises for young runners: Dead bug variations Planks (front and side) Crab walks Romanian Deadlifts (RDLs) Bird dogs
Drill, Drill, Drill—With Everything! Speed isn’t just about raw strength—it’s about efficiency. Some kids get faster simply by improving their coordination and running mechanics. The best way to do this? Drills, drills, and more drills! The earlier kids start, the better. At Constantly Fit, we love drills, and we do them with: Medicine balls Hills Poles Hurdles Everything! The key is repetition and feedback. When done correctly, these drills develop coordination, explosiveness, and efficiency without kids having to pound down the track with poor form.
. Single-Leg Balance and Strength Matter Every child we coach works on balance—every single session. It starts with static balance, then progresses to dynamic balance, plyometric drills, and even weighted exercises. Eventually, we add challenges like balancing with eyes closed. This directly transfers to more efficient and stable running form, reducing the risk of injury and improving stride mechanics.
. Prevent Weaknesses That Slow You Down One of the biggest problems we see in kids (and adults) is weak glute medius muscles, leading to poor knee control and inefficient movement patterns. Strengthening these stabilizing muscles helps keep knees in alignment and prevents injuries. Exercises like clams, banded crab walks, and glute bridges are essential. However, the biggest culprit behind weak glutes? Too much sitting and screen time! If your child spends more time on screens than moving, their hip flexors tighten, and their glutes weaken—no amount of exercises will fully fix this unless they move more throughout the day. The same problem applies to parents with desk jobs! Counteract it with: Banded crab walks Clams Glute bridges Hip flexor stretches
