Speed is one of the most telling factors on the football field. All players want to get faster to be more effective and to become better players. It's very hard to work on this aspect of the game during the season when players are preparing for games and trying to stay healthy. However, the off-season offers a chance to become faster.
Leg Strength
Getting stronger legs will help you be more explosive on the football field, and that will help you move faster. Working on the leg press and the leg curl machines will help you build the kind of explosive strength that can lead to greater speed. Do this three times per week in the off-season.
Interval Training
Running sprints at the local high school or college track will help you get faster and improve your overall conditioning. Run 100 yards, followed by sprints of 90, 80 and 70 yards. Take no more than a 15-second break between races. When you finish all four, take a two-minute break and repeat the set. Do one more double-set of sprints. Do this three times per week.
Running Chute
The running chute can help football players build quickness and speed. Wear the chute like a back pack. Go to the track with a fellow player or coach. Have him hold the chute so that it opens up when you run. On the coach's signal, take off in a sprint. You will feel a significant pull, but do not stop. You need to keep going at top speed. Do this at least twice, and try to do it three times per week.
Jump Soles
Jump soles are a device that you put on the front of your athletic shoes. They help build your calf muscles, which are the primary muscles when building explosive speed. To take advantage of the jump soles, sprint 20 yards in them, followed by a 10-yard walk. Do this four times on the track per session. Try to do the routine three times per week.
Calf Raises
Stand in the middle of the room--or at least far enough away from the wall so you can't touch it--and put your hands at your side. Raise up on your toes and hold it for a count of two. Return to the starting position. Do this 25 times, take a one-minute break and repeat the set. Do this every day if you can.
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