Speed is the ultimate advantage in youth sports. Whether your athlete plays football, lacrosse, soccer, basketball, or track, being faster creates game-changing opportunities. At The Ave in Greenwich, CT, our youth speed programs build explosive acceleration, top-end sprint speed, and elite multi-directional quickness through science-backed training and sport-specific coaching.

Here’s how we help young athletes become noticeably faster, healthier, and more dominant on the field.

1. Speed Is Trainable — Not Just Genetic (With Fascia Performance Training)

Speed is not fixed. With the right training, athletes can dramatically improve. Our programs focus on the full speed system—muscular, neurological, and fascial—to unlock real gains through:

• Sprint mechanics optimization for efficient, powerful movement

• Plyometric training to increase elastic power

• Neuromuscular activation to enhance muscle firing patterns

• Fascial elasticity training (A-skips, pogo hops, bounds) to create more recoil and bounce

• Acceleration drills to develop explosive first-step speed

Why Fascia Matters for Speed

Fascia—your body’s interconnected spring system—stores and releases elastic energy. When trained correctly, it helps athletes:

• Run “lighter” with smoother stride mechanics

• Reduce ground contact time

• Generate more speed with less muscular effort

• Improve stiffness and tendon recoil

• Enhance change-of-direction quickness

This is why elite sprinters rely on fascial elasticity just as much as strength.

At The Ave, fascial training is built into every speed session to help athletes move faster, more fluidly, and with far less wasted effort.

2. Athletes Need All Three Types of Speed

To dominate in sports, athletes must develop three critical speed qualities:

• Linear Speed: Straight-line acceleration and max velocity for breakaway plays

• Lateral Speed: Side-to-side movement for defense, agility, and positioning

• Multi-Directional Speed: Cutting, pivoting, reacting, and redirecting force efficiently

We tailor development based on the athlete’s sport and position to create noticeable on-field results.

3. Sprint Mechanics Matter More Than Effort

Technique—not effort—determines true speed. At The Ave, we coach athletes on:

• Explosive start and first-step mechanics

• Arm drive and rhythm for optimal momentum

• Proper stride length and frequency

• Upright mechanics for top-end speed

• Efficient deceleration to prevent injury

Even small technical adjustments can result in huge gains on the field or track.

4. Strength Training Is the Foundation of Speed

Strength and speed are inseparable. Our youth performance programs develop:

• Lower-body power: squats, deadlifts, Olympic lift variations

• Core and trunk stability: for better force transfer

• Glute + hip flexor strength: essential for acceleration

• Reactive plyometrics: improving stiffness, elasticity, and ground contact efficiency

Stronger athletes accelerate faster, maintain top speed longer, and stay healthier.

5. Sport-Specific Speed Training

Generic drills don’t create elite athletes. Every program is customized for each sport:

• Football: 40-yard dash improvement, first-step explosion, shuttle quickness

• Lacrosse: transition bursts, dodging acceleration, agility under fatigue

• Soccer: repeat sprint ability, change of direction, speed endurance

• Basketball: first-step quickness, defensive slides, transition acceleration

• Baseball/Softball: stealing speed, base running mechanics, outfield range

Your athlete trains exactly how they compete.

6. Speed Training Reduces Injuries

Faster movement requires better control. Our injury-prevention work includes:

• Hamstring and posterior-chain strengthening

• Knee + ankle stability and balance training

• Landing and deceleration mechanics

• Corrective work to address imbalances and compensations

Stronger, more stable athletes stay in the game longer and train more consistently.

7. Measurable Progress and Proven Results

Every athlete is tracked from day one using:

• Baseline testing (40-yard dash, shuttles, flying 10s)

• Periodic retesting to measure progress

• Video analysis to improve technique

• Data-driven programming for ongoing development

Parents and athletes see exactly how much faster they’re getting.

Make Your Athlete Faster at The Ave

The Ave in Greenwich, CT helps youth athletes unlock elite speed through expert coaching, individualized programming, and science-backed training. Whether your athlete wants to dominate next season or build long-term athletic development, our speed programs deliver real, measurable results.