Whether you’re a running back trying to cut across the field or a linebacker looking to hit the hole for a massive tackle, foot speed is essential for performing your duties on the football field. One of the most common ways to improve your skills is through drills at practice. These drills help improve your quickness and ability to cut and accelerate while on your feet.
Rope Drills
One of the most classic foot speed training tools, the ropes course provides the opportunity to practice getting your feet up and moving as quickly as possible. A number of foot speed drills can be done with the ropes, which are usually set up in multiple rows of two boxes. For the standard rope drill, start with both feet on the ground and the ball in your hands. Step with your right foot into the first box on the right, then with your left foot into the first box on the left. Quickly step into the next box on your right until you’ve completed the course. If you’re a defensive player, you can set up a tackling dummy at the end of the course and complete the drill by laying a hit on the dummy. For additional foot speed, try the checkerboard drill. In this drill, keep your feet together and jump with both into a box diagonally. Jump diagonally into the next box and so on until you’ve completed the whole rope course.
Zig Zag Drills
Zig zag drills increase your ability to use your feet to quickly change directions, which can come in handy when a defender’s approaching you or a running back is trying to escape your tackle. Set up a series of seven to 10 cones in a straight line about 3 yards apart. Start in a standard pre-snap position, sprint to the first cone and run around it to the left. Immediately cut back to the right and run around the next cone. After that cone, cut back to the left and so on until you’ve zig zagged through all the cones. At the last cone, turn around and repeat the process going the other direction. Time yourself in order to have a goal to improve upon the next time you run the drill.
Acceleration Drills
One area in which you’ll need superior foot speed is your ability to quickly accelerate once the ball is snapped. Superior acceleration will help you get one step ahead of the defense or help you gain a jump on the player with the ball. One common acceleration drill calls for using a belt attached to a parachute, a tire or any other heavy object. Start in the standard pre-snap position and accelerate as fast as you can over a 10- or 15-yard distance. As you increase your acceleration, you can add weight to the sled or use a larger parachute.
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