Bad Running Form in Youth Athletes: Common Causes and How to Fix Them
- Jay Glaspy
- Jul 7
- 3 min read
Updated: Jul 21
Why Running Form Matters More Than You Think
In youth sports, speed is often the difference between good and great. But what many parents and coaches overlook is that bad running form doesn’t just slow kids down—it sets them up for injury and burnout.
At Command Athlete Performance, we see it all the time in athletes from Haymarket, Gainesville, Aldie, South Riding, and Ashburn: talented kids running inefficiently and never reaching their potential.
The good news? Running form can be fixed—and it should be.
Common Bad Running Form Mistakes in Youth Athletes
Most young athletes haven’t been taught how to sprint properly. They often rely on natural ability and sports practice alone, which leads to mechanical breakdowns like:
⚠️ Heel Striking
Landing on the heel creates a braking effect. It slows the athlete down and increases ground contact time, which decreases acceleration and speed.
⚠️ Low Knee Drive
Athletes who shuffle or drag their feet aren’t generating vertical force or maximizing stride length. This is usually a strength or coordination issue.
⚠️ Hunched Posture
Rounded shoulders and forward head position cause energy leaks, limit arm drive, and restrict hip extension—key for sprinting efficiently.
⚠️ Poor Arm Mechanics
Cross-body arm swing, clenched fists, or lazy arms throw off rhythm and reduce stride frequency.
⚠️ Short Ground Contact with No Power
Quick feet are often mistaken for speed—but without power behind the stride, they’re just spinning wheels.
What Causes Bad Running Form in Young Athletes?
There are several reasons why poor mechanics develop:
Lack of coaching – Most youth coaches focus on sport-specific drills, not sprint technique.
Early growth spurts – Rapid limb lengthening causes awkward movement until the body re-coordinates.
Weak posterior chain – Underdeveloped glutes and hamstrings lead to overcompensation in other areas.
No structured performance training – Without targeted drills, strength work, and movement cueing, kids run how they feel—not how they should.
How We Fix Running Form at Command Athlete Performance
Running is a skill. We teach it with the same intentionality as lifting, jumping, or cutting. Here’s how we correct bad running form in youth athletes:
✅ Sprint Mechanics Drills
Wall drills for body position
A-skips and marches for knee drive and rhythm
Resisted band runs for posture and force application
✅ Strength Training
Posterior chain work: RDLs, glute bridges, sled pushes
Core and hip stability to support proper posture and limb control
✅ Cueing and Video Feedback
Slow-motion video to show athletes exactly what needs improvement
Verbal cues and visual demos to reinforce proper technique
✅ Progress Tracking
Regular testing (10-yard sprint, flying 10, etc.) to measure improvement and build confidence
Why It’s Important to Address Running Form Early
If poor mechanics are left uncorrected, young athletes will:
Be slower than their potential
Compensate and risk overuse injuries
Struggle to improve despite hard work
Fall behind peers who are training the right way
The earlier you correct running form, the easier it is to build speed that lasts.
Final Thoughts: Speed Is a Skill—Let’s Teach It Right
Your athlete doesn’t need more drills or more practices—they need better movement. At Command Athlete Performance, we teach youth athletes how to run fast, safe, and with purpose.
About the Author
Jay Glaspy is the head coach and owner of Command Athlete Performance. He is a NASM Certified Personal Trainer, Mental Performance Coach, and Parisi Certified Speed Performance Coach with a mission to build confident, explosive athletes in the Haymarket–Gainesville area. A U.S. Army Special Forces veteran, he brings unmatched discipline, structure, and real-world experience to every training session. With decades of leadership and athletic development, he helps youth and high school athletes move better, play faster, and compete smarter. His programs are built on fundamentals, precision, and a relentless drive to develop total performance. Connect here --> contact@commandathleteperformance.com
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