Nobody can tackle a player in football if they cannot catch him. Drills to increase speed should be part of every player's workout regimen, whether he aims to outrun the opposition or catch the opposition's fastest runner. A combination of weight training and a sprinting program can give a player the edge he is looking for as he enters another season on the football field.
Plyometrics
Becoming a faster sprinter does not always require sprinting. Plyometrics build the muscles used in sprinting and increase the explosive possibilities of those muscles, the Sports Fitness Advisor website reports. The squat jump is done by squatting until both hamstrings are parallel with the ground, then leaping straight up, reaching the hands as high as possible. Football players can also try the "jump to box" drill, in which the athlete squats while facing a box, and immediately leaps onto the box or a similar elevated object. The "lateral jump to box" drill has the athlete stand next to the box and leap horizontally to get both feet on the box, then repeat the same motion to get down.
Sprinting
Players run the fastest during a sprint, so running sprints will increase speed. The Power and Speed Training website advises you to tailor sprints to meet the demands of football — most of the action in football takes place in 10-yard sprints, so players should practice for that distance, while also adding occasional longer sprints of a longer distance. Proper form is important in sprinting drills as well. Players should work on getting faster, but also on keeping their form throughout.
Weight Training
Hitting the weight room and bulking up can aid in speed development for football players. According to the Bodybuilding website, the quickest way to improve lower-body explosiveness is to improve relative strength in the squat. Squats bulk up the muscles used when a player blasts off to begin a sprint; the stronger those muscles are, the more propulsion the player gets. Deadlifts can also build the necessary leg muscles, as can cleans and power cleans. The overall aim of weight training for speed development should be to strengthen the muscles that provide the initial burst. Players must be careful not to overwork those muscles, though, as injuries to the hamstrings and quadriceps can sap a player's explosiveness.
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