Linebacker is one of the most demanding positions on the football field. Linebackers are usually big, strong and fast enough to chase plays from sideline to sideline. Speed is important because linebackers not only have to battle large offensive linemen, but they must chase down small, fast ball carriers. Linebackers who wish to improve their speed can work on specific drills designed to help them run faster.
Sprint Drills
Sprint drills for football are numerous. Utilizing a mixture of these drills can change things up and keep your muscles guessing. The 110's are a popular sprint drill that involves sprinting the length of the field and should be mixed in with shorter sprint drills, such as cone drills. Stack Magazine recommends the Plex Cone drill that utilizes short sprints of less than 20 yards between cones and several changes in direction. Football plays are usually shorter with rest periods between so it is best to train for that as well by focusing on sprints of less than 60 yards and resting 30 seconds to one minute between sprints.
Weighted Sprint Training
Many training devices add weighted resistance to sprinting. These include sleds, parachutes, weighted vests, tires, ankle weights and even special shoes designed to overload the calves. In these drills, it is best to sprint a shorter distance because of the strong resistance that you are pulling. Muscletech recommends keeping weighted sprints to a distance of about 40 yards. These weighted sprints are designed to make your muscles stronger so when the resistance is removed, you should move faster.
Weight Training
The Sports Fitness Advisor notes that the more powerful your leg muscles are, the more force you can run with. This means that as you get stronger, you are more explosive and you can run faster. You should train the entire body for balance, but focusing on leg exercises can give you the biggest speed gains. Squats, lunges, deadlifts, calf training and leg presses will be staples of any speed routine.
Plyometrics
Plyometrics can help you contract your muscles quicker, making you in turn run faster, according to the Sports Fitness Advisor. You should focus on plyometric exercises for the lower body. Plyometrics involve different jumps, skips and drills designed to make your muscles quicker and more powerful. The Sports Fitness Advisor notes depth jumps and single leg jumps as high-intensity plyometric exercises. Depth jumps involve jumping from a power position onto a raised platfrom or box, while single leg jumps involve jumping or training with only one leg at a time.
Member Comments