BEAT5 Youth ProgramQuickness/Speed & Agility/acceleration

Success in sports relies on an athlete’s ability to move fast and change direction quickly, which is why training for agility and quickness should be the ultimate goal for an athlete’s training program. Empirical evidence suggests that initiating training at a young age and focusing on challenging the nervous system can raise the potential abilities of an athlete. This training should focus on body awareness, control and the proper execution of specific movement patterns such as sprinting and directional change mechanics.

The Quickness & Agility (Q&A) Program is a program that builds fitness, body weight strength, and coordination. The hour long training sessions focus on improving cardiovascular fitness, creating confidence in aspiring and developing youth athletes, and making active lifestyles a life-long habit. The ages for this program are (9yrs-11yrs old). This training is age appropriate for athletes getting started in athletics to learn about their bodies, movement, and understand the importance of staying fit, training, and having fun.

This program is for the Youth Athlete (Ages 9-11yrs old)

Our Certified Coaching Staff will use a proven approach to teaching the fundamentals of movement. We will stress the CNS of our athletes and help them develop more coordination, stability, body awareness and core.

A full evaluation will be done at the end of the program weeks and a Believe Coach will assess if moving to the next phase/program is beneficial for each athlete that participates.

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Defining Quickness & Agility

The words speed, quickness, agility, conditioning, and explosive are often tossed around without truly understanding the difference between them. Athletes need to build an athletic foundation early on that can carry over into a strength building phase and proper weight training.

QUICKNESS: A specific ability related to the nervous system which facilitates the performance of simple isolated movements. (International Youth Conditioning Association)

AGILITY: The necessary skills and abilities required in order to change the direction and/or the speed of movement. (International Youth Conditioning Association)

Many strength coaches and sport scientists accept the definition proposed by Sheppard and Young in their 2006 literature review. They define agility as “a rapid whole-body movement with change of velocity or direction in response to a stimulus.” The difference between this and other definitions is that agility is not pre-planned and coordinated. On the contrary, changes of direction happen in response to outside stimuli. Agility is dependent upon; balance, orientation, reactivity, rhythm, adaptive ability, visual processing, timing, reaction time, perception & anticipation.

The needs of a younger athlete include:
• Movement exploration
• Muscle activation
• Active range of motion
• Object manipulation
• Coordination (spatial awareness, balance, rhythm, reactivity and kinesthetic differentiation)
• Systemic strength

The BEAT 5 Program is designed with the potential of your athlete in mind.


The functional anatomy of the core is a multitude of muscle groups working together to transfer force (whether that force involve changing direction, throwing, kicking, etc.) or resist force (holding off opponent, decelerating safely, etc.)

With that said, the best core exercise we can offer young athletes will help them train their core musculature to better transfer and resist force in ways applicable to sport and training.

Doing so will lead to several benefits:
• Improved posture
• Improved running mechanics and speed
• Increased ability to change direction
• Increased resilience from external force (contact sports)
• Improved technique of bigger lifts (Squats, Deadlifts, Push-Ups, Pull-Ups)
• Increased total body strength

As you can see, core training is the nucleus of almost every athletic and sport-specific movement, so we must show our youth exercises that have carryover.

Understanding Development

The athlete who can apply the most force to the ground in the appropriate direction and in the shortest time possible will move the fastest. The two main components that require adaptation in order to improve speed and agility performance are the nervous system and the contractile fibers of the musculature. Most training methods are designed to improve the function of one, or both, of these components. The basic purpose of strength training is to force the involved musculature to adapt by increasing the size or strength of the tissue; the muscles get stronger due to the training. Adding strength and power to the available musculature allows the body to execute movements with increased force. Increasing the potential muscular force will create greater velocity and more powerful movement in any direction.

The nervous system can also be trained to improve speed and agility. When an athlete wants to perform a specific movement, the nervous system responds by sending impulses to the appropriate muscles. The nervous system tells the muscles how fast, how hard, and in which sequence to contract to create the movement pattern. Once the basic pattern is established, the nervous system will adapt to additional practice by adjusting the number of fibers recruited, sequence in which they need to fire, etc. So, the more you practice a movement, the better you get. But practice doesn’t always make perfect. Perfect practice is necessary if you’re looking for meaningful results.

Coaching Philosophy

For our youth athletes, training at Believe is about more than athletic performance. We are committed to the long term development of all of our athletes, insuring that they achieve their performance goals as well as build skills that will lead to a lifetime of good health and personal accomplishment. Athletic performance is a by-product of discipline, goal setting, confidence and hard work/work ethic. It is through the long-term process of pursuing their specific goals that our athletes learn, commitment, perseverance, and discipline, qualities that will serve them in whatever they choose to pursue.

Believe Elite Athletic Training places emphasis on 5 points of our STARS and the keys of being a complete athlete: