Speed and agility are useful skills for almost any football player. Drills that promote these qualities allow you to quickly change directions when necessary and outmaneuver your opponent for a better field position. The development of these skills requires strong leg muscles that can quickly respond to your mental commands to run fast or quickly apply the brakes and change directions as necessary.
Shuttle Run
This sprint drill is recommended by semi-professional football player Bill Martens, who has more than 17 years experience in playing semi-professional football around the world. During the drill, start at the end zone and sprint out 10 yards. Touch the ground and sprint back to the end zone line. After touching the line, sprint out and touch the 15-yard line and run back. Finally, sprint out to the 20-yard line and back. Rest for one minute and then repeat the exercise set two more times.
Stairs
According to the Sport Fitness Adviser website, acceleration is the most important aspect of speed for a football player because most plays take place in less than 20 yards. To improve the reaction time of your muscles and thus increase your ability to accelerate quickly, find a set of stairs with between 60 and 70 steps in a row. Quickly climb up the stairs one at a time and focus on lifting your feet correctly. Push off of the balls of your feet from each step. This drill will also build muscle in your legs, which is critical to greater speed.
Gate Drill
Kansas State strength and conditioning coach Rod Cole uses the gate drill to simulate on field conditions that require quick footwork and thinking from a player. Start in your football stance based upon the position you play and begin the drill by running laterally 5 yards while dropping back 2 yards. You then turn a corner around a cone and sprint 10 yards ahead, stepping long over a bag placed at the 4- and 6-yard markers. Once you reach the 10-yard mark, plant your foot, sprint back over the bags 10 yards and then explode out 5 yards at an angle of your choosing.
Sprint Lateral Shuffle
Quickly changing speeds and directions is necessary in football when tracking a receiver or attempting to break free of a defender. Choose a starting point and set a cone up 10 yards ahead of that point. Set up a second cone 10 yards to the right of the first cone. Set up the third cone 10 yards in front of the second cone and repeat until you have formed enough steps for the drill. At the start whistle, sprint from the starting like to the first cone, then shuffle to the right until you reach the second cone. Sprint forward to the third cone and shuffle to the right to the fourth cone. Continue the drill until you make it through all of the cones you set up. This drill may be practiced to the right or left to build your agility on both sides.
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