The exact numbers depend on where you are in your training and which exercise you are doing. Many athletic movements take place on one leg, including sprinting, so it’s a good idea to utilize single-leg exercises in your training. How fast and nimble you are partly depends on genetics and body type, but you can make significant improvements with training. You must address it from a holistic standpoint and improve it with thousands of perfect repetitions, which you perform with a specific intent. For sled sprints, lighten the load to a weight that will allow you to sprint with the sled for 10-20 yards. With that in mind, I’ve assembled a list of the 10 best speed exercises that will leave your rivals in the dust. Athletes can practice accelerative starts in succession with jumps, bounds and medicine-ball throws to help improve hip extension mechanics and power. Perform 4 x 10 seconds (2 sets each leg). Return the handle to your chest and repeat. Mainly because it involves almost … To be fast, you need to be powerful. The energy is built up in your muscles, before changing into the following bound. Defensively, you’ll be better able to stay on a wide receiver and track down a running back. Like the Squat, the Deadlift is a clear choice for this list because it increases the amount of force you can put into the ground. Set a cone at the 30-yard mark. Touchdowns! Add these sprint exercises and workouts into your training to increase speed for football. You won't improve sprint speed and acceleration only through technical or strength work. Perform 4 sets x 20 yards (2 each direction x 4 cones spaced 5 yards apart). The less time you can spend on the ground and the more power you can create, the better the speed training drill is going to be for maximum results. Scoring a touchdown isn't simple. Be sure to have a total-body strength and conditioning program in place, as well as proper nutrition and recovery protocols, to maximize your results. We will focus on the Barbell Back Squat. The cone shuffle sprint drill will help teach your body to constantly keep your feet moving and accelerate quickly out of your break. The Single-Leg RDL is another great single-leg movement, but it focuses on your hamstrings and glutes, or your “go” muscles. As you approach the last cone, keep your feet moving, and explode out into a 10-yard sprint. Let’s say if a football player is covering a wide receiver man-to-man downfield, or being within the open field with a running back, it's essential to maintain your balance so you can make a play for your team. Don’t Stop Here. San Diego, California, United States. Click the link below to watch a video demonstration of the agility drill: "Run Shuffle Run Drill". No matter what sport you play, being faster than your opponent can be the difference between winning and losing a championship. Coaching Takeaway: Ensure that athletic posture (ankles, knees, hips are bent, and chest up) is maintained throughout the duration of the exercise. Continue Reading For More Speed Training Tips. This move teaches your muscles to contract explosively, an essential trait of speed. Keep the bar close to your body throughout the lift. Remember that the difference between speed and stamina is the recovery time between each rep. CharlotteVibePhotography/iStock/Getty Images. 3 football speed training exercises to get faster now. 2018 IFAF U19 World Championships – Mexico, 2018 IFAF European Championships – Finland, IFAF – International Federation of American Football, Magyarországi Amerikai Futball Csapatok Szövetsége (MAFSZ), Associação Portuguesa do Desporto de Futebol Americano (APDFA), Federacion Española de Futbol Americano (FEFA), Belarusian Federation of American Football (BFAF), Federazione Italiana Di American Football (FIDAF), Federatia Romana de Fotbal American (FRFA), Svenska Amerikansk Fotbollsförbundet (SAFF), Flemish American Football League (FAFL) Ligue Francophone de Football Amercain de Belgique (LFFAB), Suomen Amerikkalaisen Jalkapallon Liitto ry (SAJL), Irish American Football Association (IAFA), Federation of American Football of Russia (FEFAR), Schweizerischer American Football Verband (SAFV), Federation of American Football Bulgaria (FAFGB), Fédération Française de Football Américain (FFFA), Serbian Association of American Football (SAAF), Croatian American Football Association (CAFA), American Football Verband Deutschland (AFVD), Slovak Association of American Football (SAAF), Federation American Football of Ukraine (FAFU), British American Football Association (BAFA), Polski Zwiazek Futbulu Amerykanskiego (PZFA), Kuwait GridIron Football Federation (KGFF), Japan American Football Association (JAFA), American Tackle Football Association of the Philippines (ATFAP), Korean American Football Association (KAFA), Algerian Federation of American Football (AFAF), Egyptian Federation of American Football (EFAF), Association Nationale Marocaine de Football Américain (ANMFA), Federación de Football Americano de Honduras (FENAFAH), Federación Mexicana de Fútbol Americano (FMFA), Asociacion de Football Americano de Panama (AFFP), Federacion de Futbol Americano de Costa Rica (FEFACR), Asociación Guatemalteca de Football Americano (AGFA), Salvadorian Association of American Intramural Football (SAAIF), Confederação Brasileira de Futebol Americano (CBFA), Federación Deportiva Nacional de Fútbol Americano de Chile (FEDFACH), Federación Colombiana de Fútbol Americano (FECOFA), Federación Deportiva Peruana de Fútbol Americano (FPFA), Liga Uruguayan de Fútbol Americano (LUFA).
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