Having more speed in football can be a devastating weapon. Being able to run faster can help you make more tackles, score more touchdowns, run by your opponent, get into the open as a receiver, shut down opposing offenses and ignite your team with your explosiveness. There are exercises and drills to get faster for college football.
Football Interval Sprints
To work on your speed, explosiveness and endurance, do interval sprints at the start of practice. At the college level, you will start off at the goal line and sprint to the 20-yard line and back, the 30 and back, the 40 and then the 50. Take a two-minute break and repeat these sprints. Coaches must watch to make sure players are sprinting throughout the race -- including the final 50-yard sprint -- to increase speed at the college level.
Hill Running
Hill running is one of the best ways to increase functional running speed for a college football player. Run 60 feet uphill and then 60 feet downhill. Do five up-and-down routes while you are running hills. Running uphill will build power, strength and explosiveness in your legs, while running downhill will give you a consistent stride and help you work on your balance. Hall of Fame football players Jerry Rice and Walter Payton used hill running as a primary form of training throughout their careers. "I wanted to do whatever I could to run faster," Rice said. "I didn't want to get caught from behind if I ever got out in front. I don't remember getting caught too many times."
Box Jumping
You can build explosive strength in your legs that translates into running speed by box jumping. Place a 15-inch box in the middle of the gym floor. Stand to the right of the box and then jump over it so you are on the left side. Jump back over it so you are on the right side again. Do 15 side-to-side jumps without stopping. Take a one-minute break and repeat the set.
Resistance Training
By running with resistance attached to your waist, you increase your explosiveness and functional football speed. Attach a rope to your midsection that is attached to a series of weighted sleds. Sprint 100 yards. As you sprint, the sled slides behind you on the grass. The sleds can range from 5 to 25 lbs. Increase the weight you are dragging as you become more accomplished. Do two sprints with the sled and then drop the weight and run a third sprint to run without the resistance.
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