All positions on a football team require speed and agility to perform at a top level during the game. Taking the time to complete speed drills during practice helps build the leg strength needed for speed acceleration. Football drills focus on quick movements and direction changes to give players the quick footwork and powerful movements they need during game play. Successful football players work on fitness maintenance during the off-season so they are ready to begin training at the start of the season.
Step 1
Perform resistance drills with a parachute or with the assistance of a coach to create drag to help build muscle strength needed for speed. Sports Fitness Advisor recommends attaching a resistance parachute around your waist and sprinting for 10 to 15 meters. Another option is to place a resistance band around your waist and have the coach hold the opposite ends. Complete three sets with a rest between each.
Step 2
Complete sprinting drills to improve acceleration and speed from the starting point, according to Sports Fitness Advisor. Sprint 40 yards out, tap the ground and sprint back. Tap the starting line and sprint out 30 yards, repeating the same process. Repeat by sprinting 20 yards out and returning. Take a two-minute rest and repeat the drill one time.
Step 3
Complete ladder drills for improved agility, according to Sports Fitness Advisor. Place a ladder on a flat, grass covered surface and step inside and out of the rung space of the ladder in quick movements to work on quick stepping and concentration. Quickstep the length of the ladder, turn around and repeat one time.
Step 4
Complete stair drills by running up the stadium steps and then running back down. This drill focuses on leg strength and step accuracy. Athletes Acceleration.com recommends skipping a step as you go up to mimic the motion of short hill acceleration. Attempt to finish 10 minutes of stairs with each session.
Step 5
Perform plyometric drills that include lunges, box drops and split squat drops. Body Building.com recommends completing 10 repetitions for each drill, take a rest and repeat for three sets. Plyometric drills quickly lengthen and shorten the leg muscles to improve the force needed for speed.
Step 6
Complete plyometric side-jumping drills on a track to build supporting leg muscles. Turn so your feet are parallel with the start line, and jump in a sideways motion attempting to reach a distance of 3 feet. Continue to jump sideways along the track until you reach a distance of 30 yards. Rest for one-minute, and repeat the drill with the opposite lead leg.
Tips and Warnings
- Mark the sprinting distances on the football field with field chalk or spray paint to make it easier to complete the drills.
Things You'll Need
- Long resistance bands
- Tape measure
- Chalk or spray paint
- Ladder
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