Speed vs. Strength Training for Teen Athletes: Which Comes First?

When it comes to athletic development, one of the biggest questions for young competitors is this: Should teen athletes focus on speed or strength first? The answer matters more than you might think. Choosing the right training sequence impacts injury prevention, long-term performance, and confidence on the field or mat.

In this guide, we’ll explore everything you need to know about speed vs. strength training for teen athletes — backed by sports science, growth benchmarks, and expert recommendations. Whether your teen plays football, sprints track, or competes in jiu-jitsu, we’ll help you understand how to safely structure training around their age, sport, and development phase.

From sprint mechanics to strength milestones, this post provides real data, Amazon-recommended gear, and a printable weekly planner to help your athlete gain an edge — safely and smartly.

Speed vs. Strength Training for Teen Athletes: A Science-Backed Guide

Understanding speed vs. strength training for teen athletes is key to building performance safely and effectively. But which one should come first—and why?

Teen athletes often juggle various training goals — speed, strength, endurance, flexibility. But when it comes to speed vs. strength training, knowing which to prioritize first can make a huge difference in performance and injury risk.

In this post, we break down the science, offer training benchmarks, and guide parents, coaches, and teen athletes through making the right call for development and safety.

⚖️ Understanding the Basics: Speed vs. Strength Training

Training Type	Definition	Primary Benefit	Common Methods
Speed Training	Improving how quickly the body can move	Enhances sprinting, agility, explosiveness	Sprint drills, resisted sprints, plyometrics
Strength Training	Increasing the amount of force muscles can produce	Boosts power, injury resistance, muscle mass	Bodyweight, resistance bands, free weights

✅ Scientific Proof: A 2017 review in Journal of Strength and Conditioning Research found that strength improvements significantly enhance sprint performance in youth athletes (source).

⏱️ What Science Says: Which Comes First?

Multiple studies show that the training order affects how the body adapts:

🧠 Neuromuscular Priority Principle

Training the most complex skill or energy-demanding activity first (often speed/agility) ensures optimal performance and learning adaptation.

• 📘 Source: Bompa & Haff, Periodization Training for Sports (Human Kinetics, 3rd Ed.)

🧪 Research-Based Guideline:

Goal	Recommended First Focus	Why
Max Performance	Speed → Strength	Speed requires fresh neuromuscular input
Injury Prevention	Strength → Speed	Strength builds tissue resilience
Off-Season	Strength → Speed	Build base, then develop explosiveness
Pre-Competition	Speed → Maintenance Strength	Focus on sharpness and speed precision

🧬 Study Spotlight: A 2019 study from Frontiers in Physiology concluded that youth athletes benefit most when strength training is emphasized during early developmental stages, followed by focused speed work (source).

📊 Benchmarks for Teen Athletes (Ages 12–16)

Strength Benchmarks (by Age & Sex)

Age	Male – Bodyweight Squat (Reps)	Female – Bodyweight Squat (Reps)
12–13	12–15	10–12
14–16	15–20+	12–18

Speed Benchmarks (40-Yard Dash Times)

Age	Male Avg (sec)	Female Avg (sec)
12–13	6.5–7.0	7.0–7.5
14–16	5.2–6.0	6.0–6.5

🏋️‍♂️ Benchmark Table: Speed vs. Strength Training Progress in Teen Athletes (Ages 12–16)

Category	Age 12–13 (Beginner)	Age 14–16 (Intermediate)	Top 10% (Elite Teens)
Sprint Speed (40-yard dash)	6.2 – 7.5 seconds	5.5 – 6.8 seconds	Under 5.2 seconds
Vertical Jump	12 – 16 inches	16 – 22 inches	24+ inches
Broad Jump	5.5 – 6.5 feet	6.5 – 8.5 feet	9+ feet
Push-Ups (1 min)	10 – 20 reps	20 – 35 reps	40+ reps
Pull-Ups (max reps)	1 – 4 reps	5 – 10 reps	12+ reps
Deadlift (1RM)	Bodyweight or less	1.25–1.5 × bodyweight	1.75–2.0 × bodyweight
Squat (1RM)	Bodyweight or less	1.25–1.5 × bodyweight	1.75–2.0 × bodyweight
Training Frequency	2–3x/week (speed + strength combined)	3–4x/week (split days optimal)	5–6x/week with deloads
Time to Notice Gains	6–8 weeks (coordination & speed gains)	8–12 weeks (strength & speed gains)	Ongoing with periodization

✅ Key Notes:

• Benchmarks vary by sport, maturity, and gender — these numbers are averages, not limits.

• Speed typically peaks earlier due to neuromuscular adaptations.

• Strength gains compound with proper technique, rest, and nutrition.

📚 Science Sources:

• Lloyd & Oliver (2012), Youth Physical Development Model, Strength and Conditioning Journal.

• Faigenbaum et al. (2009), Strength Training for Children and Adolescents, Pediatrics.

• Behm et al. (2008), Canadian Society for Exercise Physiology Position Stand on Youth Resistance Training.

🧩 Training Strategy by Season

📅 Off-Season Plan

• ✅ Focus: Strength

• 🔁 3–4 days/week resistance training

• 🔁 2 days/week low-intensity speed drills

🏃 Pre-Season Plan

• ✅ Focus: Speed, agility, reactive drills

• Maintain strength 1–2x/week

🥇 In-Season Plan

• ✅ Focus: Skill execution, game speed

• 1x/week strength maintenance + light speed sessions

🛠️ Amazon Product Recommendations

Product	Use	Link
Fit Simplify Resistance Bands Set	Beginner-friendly strength work	Buy on Amazon
SKLZ Speed and Agility Ladder	Speed drills, footwork training	Buy on Amazon
Slam Ball (10–20 lbs)	Strength + explosive speed	Buy on Amazon
Youth Weightlifting Gloves	Safety and grip for teens	Buy on Amazon
BodyBoss Home Gym 2.0	Portable strength system for teens	Buy on Amazon

💬 What Pro Coaches and Athletes Say

🗣️ “Build the foundation first. Strength allows you to train faster, jump higher, and stay healthy.”– Mike Boyle, Renowned Strength Coach, former Red Sox & USA Hockey trainer

🗣️ “For teens, coordination and speed can be trained early, but don’t skip strength—it’s the base for everything.”– Brett Bartholomew, Author, Conscious Coaching

✅ Conclusion: Start Smart, Stay Balanced

While both speed and strength training are essential for teen athletes, the order depends on your goals and season. Use the science-backed strategies above to build a smart, safe, and effective program that supports long-term development.

🔑 Key Takeaways

• Speed requires freshness, so train it early in a session.

• Strength builds a base for power and injury resistance.

• Periodize your training: Off-season = Strength, Pre-season = Speed.

• Use proper equipment to ensure safety and progress.