Female teenage sprinters can pour on power like teenage males.
Compared to women, teenage girls have the upper hand when it comes to tearing up the race track. During your teenage years, your body can regenerate creatine, which provides your muscles with energy, faster than older runners, according to вЂњRunners World.вЂќ During intense sprints, the amount of lactate -- a waste product leading to fatigue -- produced by your muscles is also lower. From age 13 to age 19, a teenage girl gradually increases speed from year to year.
Using Speed Tests
The flying 30-meter dash is a common performance test for speed and can be used to identify talent for track and field, according to the вЂњUSA Track & Field Coaching ManualвЂќ by Joseph Rogers. From a running start, the athlete sprints 60 meters and is timed at the 30-meter point and again at the end of the sprint. The run time on the first 30 meters is subtracted from the total 60-meter time and then rounded off to a 10th of a second. For the flying 30-meter dash, the average speed for 16- to 19-year-old girls ranges from 4.3 to 4.4 seconds, according to вЂњPhysical Education and the Study of SportвЂќ by Robert Davis. While an excellent speed drops below 4.5 seconds, a poor speed is 4.6 seconds or higher. Boys in the same age group run about 4 to 5 seconds faster than the girls.
England's Amateur Athletics Association publishes track and field standards based on past performances of teenage girls, according to the website of Brian MacKenzie, a performance coach with England's national governing body for track and field. The Association segments age groups into under 20, under 17, under 15 and under 13. The standards are categorized into four grades, ranging from Grade 1 for the top 7.5 percent of performers to Grade 4 for the top 65 percent. Grade 3 designates teenage girls in the top 30 percent. You can ballpark a teenage girl's average performance at 50 percent in a range between Grade 3 and Grade 4. For example, the average under-15 girl does a 100-meter sprint in 13.2 to 13.5 seconds and the 200-meter sprint in 27.3 to 28 seconds. The average under-17 girl can complete a 100-meter sprint in 12.8 to 13.1 seconds and a 200-meter sprint in 26.4 to 27 seconds.
Shooting for Benchmarks
If teenage girls want to reach the average running speed for their age group, they can follow benchmarks established by track and field associations. For example, English Schools T&F County puts forth benchmarks for various sprinting events, according to Teach PE. After participating in 52 weeks of training, 12- and 13-year-old girls should aim to run the 100-meter sprint in 13.2 seconds and the 200-meter sprint in 26.5 seconds. Intermediate female sprinters ages 14 and 15 should achieve a time of 11.6 seconds in the 100-meter sprint and 26 seconds in the 200-meter sprint. The advanced group at ages 16 and 17 should clock a time of 12.5 seconds in the 100-meter sprint and 25.7 seconds in the 200-meter sprint.
As they mature, girls seem to increase their sprint velocity in two stages, which relates to the development of their nervous system and improved coordination of upper and lower extremities. In general, girls experience increases in speed on a yearly basis from age 5 to ages 13 to 15, according to Jan Borms' вЂњThe Child and Exercise: An Overview,вЂќ published in the вЂњJournal of Sports Science.вЂќ Because of a growth in body size, 12-year-old girls experience a boost in muscular power and endurance, which translates into better running speed. In addition, the higher levels of creatine in female teenage athlete's muscles may improve her ability to burst out of the blocks on a sprint as well as aid in muscle recovery after exercise.