Speed Workouts For Football
When getting started with speed workouts for football there are a couple things to keep in mind. Football speed drills require a different type of training than normal speed training. This is because football is not just about straight ahead speed. You need to be able to increase your speed for lateral movements, you need to be able to change direction and accelerate quickly and you need to be able to react quickly as well.
Speed workouts for football must address all of these areas in order to increase your on the field speed. Having a blazing fast 40 time does not always relate to being faster on game day. You need to address football specific speed with a targeted set of football speed drills.
Below you will find several speed drills for football that you can start to incorporate into your training and be able to become a faster player on the field.
Football Speed Drills
Deadlifts - these may possibly the most important lift you can do to. They build tremendous starting strength which will help you get off the ball quicker than your opponent. They also build strength in your hips which is crucial for change of direction speed. Dead lifts also strengthen the Posterior Chain; building power and strength in the hamstrings, glutes, calves, and the entire back. Any speed workout for football that you do MUST include deadlifts.
Box Squats - Another key football speed drill for increasing your starting strength and explosiveness. You want to go heavy on box squats and keep the reps low.
Lateral Sled Pulls - this is a great speed drill for increasing your lateral speed. Simply hook yourself up to a sled and shuffle or scissor walk. This builds great power in the hips, the muscles primarily responsible for moving your big butt sideways. Once a week, insert Lateral Sled Pulls into your leg training session. You can put them at the end of the session or, you can use them on your non-lifting days as a conditioning exercise.
Backpedal Sled Pulls - this will really work your quads which are key for your "driving” power for breaking tackles or taking on a blocker. The easiest way to accomplish this is to put some weight on a sled, grab the handles and walk/sprint backwards. This will kill the quads, help stabilize the knee, strengthen the entire leg. 3 – 4 pulls of 25yds is fine, placed toward the end of your leg workout or on your conditioning day.
Lunges - Despite their wimpy reputation, Lunges are a great football exercise. Lateral lunges and lunges on an angle are especially great for improving football speed.
Here is how to do them. Grab two dumbbells and Lunge:
• Forward
• On a 45-degree angle Forward
• Laterally
• On a 45-degree angle Back
•Backward
That’s one rep. Repeat for 4 – 6 reps then switch legs.
It’s a ton of work for the hams, quads, glutes and it hits them from very
football specific positions.
Glute Ham Raise - You will need a special Glute-ham bench for this exercise. The movement
looks something like a back hyperextension except that your legs are bent at
the knee and you pull your self up with the hamstrings, glutes, and even the
calves by pressing your feet into the toe board and flexing the hamstrings
hard. Every gym should have one of these. It is the perfect football strength
training movement…working the hell out of the hams and glutes.
So there you have it, 6 football speed drills that you can start doing today to increase your football speed. Speed workouts for football require a different type of training when compared to other sports and this football speed workout is a great place to start. If you would like a complete speed workouts for football then check out the Explosive Football Training Manual.
