Football not only requires strength and coordination, but speed. The good news is, even if you're not the best runner, you can get much quicker if you follow a regular training program that involves speed drills. These drills will not only make you faster, but also help you with your acceleration and to build the stamina you'll need to keep running in short bursts over the length of an entire game.
Warm Up
Before you begin any type of drill, it is important to prepare your body with some warm-up exercises. You may perform about ten minutes' worth of basic aerobic exercises such as jumping jacks or jumping rope, or you may prefer to start by going for a slow run--two to four laps around the track should do it. Be sure to follow your warm-up exercises with some stretches. Most trainers these days recommend that warm-up stretching be "dynamic"--that is, the type of stretching where the position is not held for any length of time. Toe touches and side bends are examples of dynamic stretching.
Sprinting
Start off by sprinting for five yards, resting a few seconds between each sprint. Repeat these sprints ten times, then increase to ten sets of ten yards each. Continue increasing your sprint length to 20 yards, then finally 40. The longer the sprint, the longer you may rest, so for 40-yard sprints you may rest for 20 to 30 seconds between each repetition. After you've completed all 40 sprints, take a few minutes to cool down, catch your breath, and take a drink. Be sue to stay hydrated as you work out, with water or a sports beverage. Avoid caffeinated "energy drinks," however, as the caffeine can actually contribute to dehydration.
Varying Your Strides
Set up a straight line of cones or markers. The first ten markers should be one yard apart; the second set of ten should be two yards apart. Sprint down the line of markers, being sure to take one stride between each marker. Varying your stride between faster, shorter ones and longer ones will help you gain coordination, as well as increase your foot speed.
In and Out
Rearrange the markers--this time, place four of them in a straight line, with about three yards' distance between each marker. Then take three more markers, and place them between each pair of markers, but set about three yards to the left. Run from the first marker to the next (the one set out to the left), then back in to the third cone, out to the fourth, and so on. Touch each marker with your hand as you pass. To increase your speed, sidestep to reach the markers on the left side rather than turning to face them head-on.
Running Stairs
Find a set of very long stairs or bleachers--you'll need to be running up at least 60 or 70 without a break (such as a landing). Run up the stairs, lifting your knees high. Then run back down the stairs on your toes. Rest for ten to 15 seconds between each set of stairs, then repeat ten to 15 times. As you get stronger, you may eventually increase to 20 reps.
Cool Down
Take a long, slow run--four laps around the track (or about one mile, if you aren't running around a track). Do not try for speed at this point--you're just cooling down while building stamina. After you finish your run, perform some static stretches--the kind where you hold your position for ten to 30 seconds. Although static stretches are not recommended as warm-up exercises, they are very effective during the cool-down phase, and help to increase range of motion.
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