Speed training is vital to the success of any football player. The ability to run fast and perform powerful, explosive movements will separate the great from good football players. Different training programs are designed to increase the speed and power of a football player; many athletes will combine elements of each into a customized speed-training program.
Strength
A weight-training program will increase the speed of a football player, focusing less on lifting as much weight as possible and instead promoting fast, powerful repetitions. Olympic lifts, bench press and jump squats are all recommended for speed training. Weight training should be done with free weights in order to engage muscle groups a a whole. Athletics coach Dennis Knowles emphasizes the importance of loading the appropriate weight for speed development. For Olympic lifts, you should load 80 to 90 percent of your one-repetition maximum; for the bench press, 50 to 60 percent of one rep-max is customary; for the jump squat, aim for 30 to 40 percent. An athlete should take into account his own body weight when performing jump squats, and adjust weight accordingly.
Plyometrics Training
Plyometrics training is commonly used to build speed. Plyometrics involves a series of explosive and bounding motions designed to increase power and develop fast-twitch muscle fibers — which, as they allow a muscle to perform faster contractions, have a direct, positive impact on the speed of a football player. The Sports Fitness Advisor website recommends plyometrics four days a week as part of a football speed-training program. Work the upper body Monday and the lower body Tuesday, allowing worked muscles to rest between intense training sessions. Rest Wednesday before repeating the cycle. Examples of plyometrics training exercises for the upper body are push-ups with a clap and fast, explosive pull-ups. Lower-body plyometrics exercises include squat jumps and standing vertical jumps. A plyometrics training session usually consists of five or six different exercises. Perform three sets of each exercise, with 10 to 12 repetitions making up a set.
Sprint Training
Running technique has a notable impact on football speed, so a player should develop his technique with a coach. Performing multiple repetitions during a sprint training session will develop fast-twitch muscle fibers, improve technique and work on speed endurance as the session progresses. Remember, while sprinting, to use your arms, and to sprint with your body weight on the balls of your feet. Take longer strides and keep your limbs relaxed. A sample sprint training session could, for example, include a set of five 40-yard sprints, with 30 seconds rest in between. You should perform five sets total, getting feedback from your coach between sets.
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