A football speed workout is essential if you want to excel in the sport. Football is a game of speed and strength. One without the other is no good. A good football speed workout will focus on developing the muscles and the skills to accelerate quickly.
Your goals should be to increase your speed for 10 yard and 40 yard sprints. The best players are able to outrun other players at these distances. Keep careful track of your progress to determine if your speed workout is working.
Most players will not run more than 15 to 20 yards on a play (linemen less, receivers more). Acceleration is more important than top speed. Focus on accelerating and running a fast 10 yard and 40 yard dash.
Football Speed Workout – The Sprints & Improving Your Speed
Running 100 yard dashes is not effective. Focus more on acceleration and short distances. To accelerate faster you need to focus on the power in your legs as well as the speed of your contractions.
Include leg exercises in your weight lifting. Here is a sample leg workout routine:
Day One – Quads
- Squats (12, 10, 8, 6 reps)
- Hack squats (12, 10, 8, 6 reps)
- Dumbbell step ups (12, 10, 8, 6 reps)
Day Two – Calves
- Seated calf raises (15, 10, 8, 6 reps)
- Standing calf raises, one leg (15, 15, 15 reps)
Day Three – Hamstrings
- Straight leg dead lifts (15, 12, 10, 8 reps)
- Leg curls (12, 12, 12, 12 reps)
Football Speed Workout – Improve Your Speed of Contractions
Power is important for your initial burst of running and contributes to speed. Your speed of contractions (how fast you can contract your muscles) will have a more direct impact on your speed. Sprint training over short distances will help you accelerate faster along with some light plyometrics exercises. The operative word there is “light”.
Plyometrics exercises include jumping off a box and rebounding immediately onto a higher box. You can also try hopping over a box, cone, etc. These short, fast, explosive outbursts help train your muscles.
Include plyometrics training exercises on the days you are not doing the weight lifting exercises.
Football Speed Workout – Focus on Mechanics
Technique is as important as the effort put in. When it comes to maximizing your football speed workout you want to make sure you run in proper form. There are two phases of sprinting – acceleration (the most important for football players) and top speed.
The most important things to keep in mind for accelerating are:
· Drive off the balls of your feet
· Your entire body should be leaning forward
· Your strides should be short and powerful
· Pump your arms hard and throw your elbow back hard (not forward)
· Keep your shoulders square and head still
After 10 to 15 yards you will be at top speed and your mechanics should be different:
· Your forward lean should lessen
· Your strides should be more relaxed and arm action less exaggerated
Follow this football speed workout and you should see an improvement in your 10-yard and 40-yard dash times.