How to Help Your Child Run Faster: Why Calf Strength Matters & What to Do

If your child plays sport, loves running, or just wants to move more confidently, improving their straight-ahead speed can be a game-changer. But what many parents and coaches don’t realise is that behind every fast sprint is a strong, well-timed calf push-off. In fact, recent research suggests children may struggle with simple calf-raise tasks — meaning their lower-leg strength often lags behind what’s needed for optimal running speed.

At Body Fit Physiotherapy, we’ve created a video demonstrating a number of simple, fun and effective exercises your child can do to build calf strength, improve running mechanics and reduce injury risk.

👉 Watch the demonstration here: How Can You Increase Your Child’s Running Speed

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n this article we’ll explore:

• Why calf strength is so important for running speed

• What the evidence says about children’s ability to perform calf-raise tasks

• Practical exercises and progressions you can do together

• How physiotherapy can help unlock your child’s speed potential

Why Calf Strength & the “Push-Off” Phase Matter

When a child runs, each foot-strike is followed by a push-off phase: the calf muscles and Achilles tendon work hard to propel the body forward and upward. A strong and well-timed calf push translates into greater stride length, better acceleration and higher top speed.

Weakness or fatigue in the calf complex can limit push-off force, reduce running efficiency, slow down speed, and increase the risk of injury (such as shin splints, Achilles pain or foot overload).

Therefore, strengthening the calves is not just about doing calf raises — it’s about improving force production, neural coordination, and tendon resilience in a way that supports running.

Do Children Under 10 Struggle with Calf Raises? What the Evidence Says

While there is limited research specifically stating "most children under 10 cannot perform a strict calf raise", recent studies do indicate that children’s plantar-flexor (calf) strength and endurance are variable, and that normative data are still being developed.

For example:

• A 2025 study by Hébert-Losier et al. found that children aged 10–17 had variable outcomes on a single-leg calf raise test; age, BMI and activity levels all influenced performance. pubmed.ncbi.nlm.nih.gov+1

• Earlier evidence shows that supervised strength training in children (7–12 years) leads to 30–50% strength gains after 8–12 weeks. PMC

• Another study (2025) of children aged 10–16 found that anthropometric factors (body size, leg volume) explained much of the strength variation. BioMed Central

Putting these together we can infer: children’s calf strength (and by extension, calf-raise capacity) is less consistent and often under-developed compared to older adolescents and adults. This means that many kids may be missing out on the lower leg strength and coordination required for optimal sprint mechanics.

Strength & Speed: Practical Exercises to Help

Building your child’s running speed involves more than just random drills. Here are some targeted exercises (many demonstrated in our video) that focus on the calves, but also the hips, core and coordination — all of which contribute to sprinting speed.

1. Calf Raise Variations

• Double-leg calf raise: Standing on flat ground, lift both heels off the floor, pause briefly at the top, then lower slowly (10-15 reps).

• Single-leg calf raise: More challenging; stand on one foot, raise heel, and lower. Use support at first (chair or wall).

• Eccentric slow lowers: From the top of heel raise, lower slowly (3-4 seconds) to increase tendon and muscle resilience.

2. Toe-Walks & Heel-Walks

• Walk on toes for 20-30 m, then walk on heels (works opposite muscles). Great for ankle strength, control and proprioception.

3. Plyometric/Power Drills

• Mini hops: 10-15 hops on each foot, focusing on minimal ground contact and a strong push off.

• Bounding or skipping: Incorporate in warm-up to teach children how to “push off” and land efficiently.

4. Hip and Core Integration

Strength in the calves is important, but speed also relies on hips and core. Exercises like step-ups, glute bridges and resisted hip abduction help create a stable base for the faster leg movement.

5. Running Drills for Form

• High knees: Emphasise quick knee lift and foot strike.

• A-skips or B-skips: Drill correct mechanics, foot dorsiflexion, and push-off.

• Flying sprints: After a build-up run, sprint 10–20 m focusing on fast turnover and strong push off.

When Physiotherapy Can Help

If your child is serious about improving running speed — or if they’re showing signs of movement limitations (e.g., dragging toes, early fatigue, recurrent shin/ankle pain) — physiotherapy can give them the edge.

A physiotherapist at Body Fit Physiotherapy can:

• Assess calf strength, ankle mobility, hip control and running mechanics.

• Identify key deficits (e.g., weak calf raise, limited dorsiflexion, reduced single-leg balance).

• Prescribe a progressive strength and speed program tailored for kids, taking into account their growth phase.

• Ensure safe loading and technique to avoid injuries like Achilles tendinopathy or growth-plate stress.

• Coach parents and children on how to incorporate drills into warm-ups, training and daily activity.

• Monitor progress and adjust the program as the child matures and strengthens.

Because children adapt quickly — research shows 30–50% strength gains in 8–12 weeks with supervised training. Starting early builds a foundation for sport and movement confidence.

Key Takeaways for Parents & Coaches

• Calf strength is a critical component of running speed — especially for children.

• Many children may struggle with strict calf-raises because of developing strength, coordination and muscle/tendon loading capacity.

• A well-designed strength/speed program — including calf raises, power drills, hip/core work — can meaningfully improve running speed and reduce injury risk.

• Our YouTube video shows you exactly how to perform these exercises safely and effectively.

• If your child is serious about improving or needs help with movement mechanics, physiotherapy is a smart investment.

📍 If you're based in North Adelaide and want your child to gain speed, move better and reduce injury risk, book an assessment at Body Fit Physiotherapy. Our paediatric-aware physiotherapists combine fun, evidence-based training and skills-development to help young athletes thrive.