Although success in football definitely requires strength, size and power, Oregon-based football coach Mark Barlow says that speed and agility are equally or even more important. As Barlow says, even a freight train is no threat if you're fast enough to step off the track.
Agility vs. Speed
Coach Barlow defines the difference between agility and speed as power vs. accuracy. Speed is simply how fast you can get your body from point a to point b, your raw ability to accelerate. Agility is your ability get your body to point B instead of point D, the accuracy with which you move.
Specialization
All football positions require both agility and speed. However, according to a position review at HappyNews.com, different positions need them in different proportions. In general, positions that handle the ball such as quarterback and various receivers need more agility in order to catch, throw and hang on to the ball. By contrast, safeties need speed more than anything else, in order to catch up with somebody who has run past the rest of the field.
Speed Training
Speed training drills, such as sled drills and takeoff drills, focus on acceleration. Takeoff drills begin with the player in a three-point stance. On cue, the player gets upright and sprints several yards at top acceleration. In sled drills, the athlete sprints several yards while pulling or pushing a weighted sled. In both cases, the football player is working on his ability to move from a standing start to top running speed in as brief a span as possible.
Agility Training
Football agility training includes footwork and handling the ball. Running drills for agility include high-step sprints, hurdle runs and the iconic tire drills you see in football movies. Ball handling drills include catching and passing as well as running a gauntlet of players while trying to keep hold of the ball.
Weight Training
Strength equals speed, says celebrity personal trainer Bill Phillips. Although not as intuitively linked with speed and agility, weight training is an important part of football conditioning. Strong muscles can accelerate more quickly than weak muscles, and good muscle tone is a prerequisite for fine muscle control. A basic regimen of strength training is a core part of building speed and agility as well as strength.
References
- Mark Barlow, Football Coach, Jefferson High, Portland, OR
- "Body for Life"; Bill Philips; 2006
- Happy News: "What Football Position is Best for You?"
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