Universal Speed & Jump Standards for Youth Athletes: What Every Parent Should Know

First-step explosiveness is trained, not born. Our sprint programs build real speed.

In youth sports, certain physical qualities translate across all games—whether your child plays football, soccer, basketball, lacrosse, or baseball. Two of the most important? Speed and jumping ability. At Command Athlete Performance, we train youth athletes across Haymarket, Gainesville, Aldie, South Riding, and Ashburn to master these two game-changers early.

Why Speed and Jumping Standards Matter in EveryYouth Sport

It doesn’t matter if your athlete is chasing a ball, beating a defender, or reacting on defense—explosiveness off the line and vertical power separate the best from the rest. These aren’t just “nice-to-have” attributes—they’re foundational.

• Speed = improved first step, better acceleration, more separation, and elite change-of-direction

• Jumping = stronger posterior chain, more power, and better ground-force production (which also improves speed)

Youth Athlete Standards (Ages 9–14)

While every child develops at their own pace, we use performance benchmarks to measure progress and identify areas for improvement. These numbers are based on industry research, sport science, and our in-house results from athletes across Northern Virginia.

⚡️ 10-Yard Sprint (Start Speed)

• Ages 9–10: 2.15s – 2.40s (average); under 2.10s = elite

• Ages 11–12: 2.05s – 2.30s (average); under 2.00s = elite

• Ages 13–14: 1.95s – 2.20s (average); under 1.90s = elite

Why it matters: Nearly every play starts with acceleration. A faster 10-yard time means a quicker first step, which translates to better playmaking across all sports.

🏈 Broad Jump (Horizontal Power)

• Ages 9–10: 5’0” – 5’8”

• Ages 11–12: 5’6” – 6’4”

• Ages 13–14: 6’0” – 7’0”

Why it matters: The broad jump reveals how well an athlete can generate power from the ground. It reflects lower-body explosiveness—a key factor in sprint speed, change-of-direction, and vertical leaping ability.

🏀 Vertical Jump: The Hidden Key to All-Around Performance

The vertical jump isn’t just about dunking—it’s a direct indicator of lower-body power, explosive strength, and neuromuscular efficiency. In youth athletes, a strong vertical correlates with better sprint acceleration, quicker changes of direction, and greater resilience during sport-specific movements.

Vertical Jump Standards (Ages 9–14):

• Ages 9–10: 12"–15"

• Ages 11–12: 14"–18"

• Ages 13–14: 16"–22"+

At Command Athlete Performance, we train vertical power through plyometrics, med ball work, and strength-based progressions that are safe, age-appropriate, and highly effective. Whether your athlete plays basketball in Ashburn or football in Gainesville, vertical jump development pays off across all sports

Vertical power gives players an edge. Our basketball-specific training helps athletes jump higher and move with purpose.

🧠 Reactive Change-of-Direction

• Can your athlete plant, cut, and redirect with body control under pressure?

• Do they maintain posture and mechanics under fatigue?

• We assess this through timed pro-agility drills and visual reaction tests—important across all sports, from lacrosse to basketball.

What These Numbers Tell Us

Speed and jump tests do more than highlight talent—they reveal gaps that we can train. A slower 10-yard sprint? We teach force application and mechanics. A limited broad jump? We strengthen the hips, hamstrings, and core. No matter the sport, these qualities are trainable.

How We Train Speed and Power at Command Athlete Performance

We don’t waste time with cone shuffles and ladder tricks. Our training is built around:

✅ Sprint mechanics (acceleration, max velocity, start drills)

✅ Jump training (broad, vertical, depth, and med ball throws)

✅ Strength and stability work (posterior chain development)

✅ Measurable progress tracking every 4–6 weeks

Our programs are tailored for youth athletes in Haymarket, Aldie, Ashburn, Gainesville, Centreville, and South Riding—designed around their age, sport, and movement profile.

Final Thoughts: Don’t Guess—Measure

Speed and jump standards are universal currencies in youth sports. If your athlete wants to stand out, these are the qualities and standards for youth athletes that matter most. At Command Athlete Performance, we don’t guess—we test, track, and train 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