Why Resisted Sprints Make Young Athletes Faster (and When to Start Them)

"How do I make my kid faster?" It might be the question we hear most from parents. Most games are decided in the first few steps: the first step to the ball, off the line, or past a defender. One of the tools we use to build that first step is resisted sprinting. Here's what it is, what the research says, and when your athlete is ready for it.

What Resisted Sprinting Is

A resisted sprint is a short, all-out sprint against a little extra resistance. That resistance can come from a speed parachute that opens behind the athlete, a light sled, a partner holding a waist harness, or a hill.

The resistance forces the athlete to do what fast starts require: lean forward, drive the ground back hard, and push through the hips with every step. Take the resistance away, and those same mechanics carry over to the real sprint.

What the Research Says

A 2024 review of 21 studies, published in Sports Medicine - Open, found that resisted sprint training was the only method that significantly improved 10-meter acceleration compared with regular sprinting. Those first 10 meters are the first few steps that matter most in almost every sport.

The same review found regular sprinting produced similar gains in 20-meter times and top speed. So resisted sprints don't replace real sprinting. They're a tool for the start.

Age and Timing Matter

The research also shows that timing matters. In a 2015 study of youth athletes using light sleds (2.5–10% of body weight), athletes who had already started their growth spurt got significantly faster over 30 meters. Younger athletes who hadn't hit their growth spurt yet did not improve in that time.

A 2021 study of elite youth soccer players found that six weeks of in-season sled towing mostly maintained speed rather than improving it, at every maturity level.

What that means for parents:

• Younger athletes (Junior, ages 7–10) get the most from learning to sprint well: body lean, arm action, and quick, powerful steps. A light parachute adds a fun challenge, but technique comes first.

• Athletes in or past their growth spurt (Varsity Prep, Collegiate Prep, and many StrongHER athletes) are ready to get real acceleration gains from resisted work, as long as it's programmed with purpose.

• Light resistance, short distances, full effort. If the load is so heavy the athlete's form breaks down, it stops being sprint training.

• The off-season is the best time to build it. In-season, the goal is staying sharp. Off-season is when there's room to build.

How We Use Resisted Sprints at Marion Fitness and Nutrition

At Marion Fitness and Nutrition, resisted sprints are one part of a bigger speed plan, never the whole thing. A certified coach leads every session, technique comes first, and resistance is matched to the athlete's age and experience. Our athletes pair parachute runs and harness starts with plenty of regular sprinting, so the power they build carries over to game speed.

Winter 2027 training starts Monday, January 4, and registration opens November 1. The off-season is when speed gets built. If you want to know more, read why off-season training builds a real competitive edge, and check out our earlier post on developing speed.

Have Questions?

Every athlete develops on their own timeline. If you're wondering what your athlete is ready for, reach out anytime at (214) 390-6015 or coach@marionfitnessandnutrition.com.