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Improve Football Speed Immediately with Four Simple Drills
What is the best way to increase speed for football?
This means achieving full speed in the shortest possible time. Football requires short, intense bursts of speed, and the most successful are those who can get up to speed quickly. Remember Barry Sanders? Not the fastest guy on the field, but no one accelerated better, so he was very hard to slow down.
However, accelerating learning can be difficult. It requires the athlete to exert more force when pushing off the ground in order to achieve a longer stride and cover more ground. Explaining this concept to any athlete, especially young ones, makes them think a lot. That’s why simple obstacle exercises make it infinitely easier by automating technique improvements.
The hurdles used for these exercises are only 6 and 12 inches high, but placed correctly will force a longer stride length. Athletes should be instructed to push harder than reaching the hurdles. Proper spacing also forces the athlete to squat lower and lean forward to push the hips and legs to a greater mechanical advantage. It also forces a powerful arm swing.
By adding a plyometric component to these exercises, athletes also learn how to land properly. Just by timing them through practice, they will quickly learn how to land properly with good body control, as this will significantly improve their timing. Landing hard with stiff legs slows them down, compared to a soft, relaxed landing that results in more acceleration and less time.
Here are four exercises guaranteed to improve speed:
1) Start of obstacles – these are ten yard runs using 1 to 3 hurdles (6 inches high). Space the obstacles far enough apart that the athlete has to push hard to clear each obstacle. Use an obstacle to improve the first step and eliminate the clapping, then progress. until three Start from a standing position or from three points.
2) Jump from 12 inch hurdle to Sprint from 2 hurdles – jump two feet over a 12-inch hurdle, jump two hurdles, then sprint over the next two hurdles for a total of 10 yards. Again, the obstacles should gradually move away from each other to push harder.
3) 12″ Jumping hurdles to sprint Broadly over 2 hurdles – same idea as #2, but move the obstacles to the side to force a cut and sprint. Start at a 45-degree angle by 12 inches, then cut to 90 degrees.
4) Single hurdle jumps for sprint – Place three six-inch obstacles equally spaced. Jump over each hurdle using one leg on each side and then sprint 10 yards. Begin by having the athlete land on a single leg between the first two hurdles for good landing technique. As they land over the third hurdle, immediately push the landing leg into the sprint portion of the exercise. Progress by accelerating the speed between the obstacles.
Tips for success
- The obstacles must be properly placed to force the athlete to push harder. If they are too far from each other, they try to catch up. The difference between pushing and reaching is clear to both the coach and the athlete.
- Do these exercises by position or with children of similar abilities. Skilled players tend to get out of lane faster and can handle more space between obstacles. Larger athletes usually need less space, too much will result in caged steps.
- Be creative. There are several ways to modify these exercises to make them more challenging. Include different jumps or change the direction of the sprints. Have your linemen pull over them, throw to receivers while jumping, accelerate past obstacles, and more.
- Just to make sure you know it works, time yourself for 10 yards with no obstacles. Add 3 correct obstacles and run again. In most cases the times are reduced immediately. Some kids need a few reps to learn, but all of my athletes get better within three tries.
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