Why the Split Squat is a Game-Changer for Youth Athletes
- strengthforspeed
- Sep 29, 2025
- 2 min read
As parents, we all want our young athletes to build strength, speed, and confidence the right way. While flashy drills and advanced workouts might catch attention, sometimes the most effective training comes from mastering the basics. One of those foundational movements is the split squat position.
Here’s what you need to know: Here's breakdown of how to properly perform and progress this exercise, and why it matters for speed development.
1. Building a Strong Foundation
The split squat starts in a tall position with one knee lifted. From there, the athlete moves into a lunge-like setup, with the front knee stacked over the ankle and the back toes tucked. This teaches stability, balance, and proper lower body alignment—key ingredients for efficient movement on the field or court.
2. Posture Equals Power
Once the position is set, athletes lift the back knee off the ground and hold tall through their posture. Holding this stance for 10–20 seconds (and working up to a minute) trains body control and core strength, which directly transfer to sprinting and changing direction quickly.
Start with 3-5 sets of 10 seconds each leg
3. Making Training Engaging
To keep young athletes focused, a tennis ball can be added as a fun challenge. Bouncing and catching the ball against a wall (first with two hands, then one) turns the hold into an interactive game. You can mix up the objects adding medicine balls and other sports balls for a fun challenge.
Set a timer for 60 seconds and see how many catches you get.
Parents will love this part—it keeps kids engaged while still building athletic skill.
4. Progressing with Strength
Once athletes can confidently hold the bodyweight split squat for about a minute, light weights like dumbbells or medicine balls can be introduced. Adding weight for short holds (10–20 seconds) develops leg strength, improves posture under load, and reinforces the drive through the front foot—all essential for running faster and playing stronger.
With weight repeat 3-5 sets of 10 seconds each leg
each week increase time 10-20 seconds
The Benefits Beyond the Drill
The split squat might not look flashy, but it develops balance, stability, strength, and focus—qualities that help young athletes move better, avoid injuries, and unlock more speed. It’s also a safe and scalable exercise: kids can start with bodyweight and gradually progress as they grow stronger.
When you see your child holding that split squat, standing tall, and even catching anything flying their way, remember: This simple drill is quietly laying the groundwork for faster sprints, sharper cuts, and more confidence in their sport.
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