Football Training Speed Drills
Football is a sport that has been revolutionized by faster athletes. This is evident by players such as the Titans' Chris Johnson, who ran a sub 4.4-second 40-yard dash during his NFL Combine session. He went on to become the primary tailback for his team. Developing your speed will help you become a better football player. Using a variety of drills mixed into your workout plan will help you increase you speed and agility.
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Speed in Football
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Speed is an important aspect of football. As athletes become stronger and faster at all levels of the sport, you must train your body to keep up. No matter the position you play, speed will help your game. For example, a receiver who is fast has a better chance outrunning the defensive coverage. The same can be said for fast linebackers who must chase tailbacks, receivers and quarterbacks all over the field. While not being the only qualifier, being a faster athlete will help you earn a position on the roster.
Sprinting Drills
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Sprinting drills can help you develop your speed for football. The most simple drill is to set up cones of varying distances; 10, 20 or 30 yards apart, for example. Start at one cone and sprint to the other. Wait two minutes and do the sprint once again. You can add a number of variations to this exercise to increase resistance. Once such tactic is to use resistance parachutes. These items create a drag on the runner forcing him to use more power to move at the same speed. Over time you will be able to run faster due to your body developing the strength to fight against the resistance.
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Ladder Drills
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Ladder drills can help you build such abilities as foot speed and coordination, both of which are important for football players. These drills require the participants to quickly place their feet inside or outside of the rope ladder squares without touching the sides. It’s important to practice these drills because you can trip and fall creating an injury. One example of a ladder drill is the hop scotch in which you jump from square to square while alternating standing on one foot.
Plyometric Exercises
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Plyometric exercises can help you develop stronger leg muscles for the speed needed in football. Using exercises such as the squat jump and leg tuck will build your hamstrings, quadriceps, hip flexors and calves which are all important for running faster. Lateral hops while jumping over an object will also build your agility and balance. When using these exercises, complete two to three sets of each with 10 to 12 repetitions. It’s very important to stretch before starting as the sudden movements can call a muscle strain.
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Before using any of these drills be sure to stretch and warm up. Jumping straight into a sprinting session or plyometric exercise can cause a muscle sprain or tear. Start using these training methods during the off season to develop your speed, then during the season mix them into your workout to maintain the gains you have made.
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