Speed creates separation in football, so if you are a wide receiver, running back or kick returner, you want to be able to turn on the jets and get open. If you're part of the defensive secondary, you need to able to prevent that receiver streaking down the field from getting to the end zone. Even linemen can use a touch of acceleration, as the Seattle Seahawks displayed in the 2011 playoffs, escorting running back Marshawn Lynch down the field for a dazzling score against the New Orleans Saints. Speed drills can help you create highlight-reel runs of your own.
Straight-Leg Shuffle
The straight-leg shuffle increases hip and ankle strength, particularly for football players, according to strength and conditioning consultants Lee E. Brown and Vance A Ferrrigno, editors of "Training for Speed, Agility and Quickness." Run while keeping your legs straight and your foot dorsiflexed, or pointed down. Emphasize fast ground contact, using the ball of the foot, and pull through the hips.
Wall Drills
This drill improves lower-body strength. Lean against a wall at a 45-degree angle, arms parallel to the floor and fingers pointed to the ceiling. Keep on the balls of your feet throughout the drill. Bring one knee up to simulate the position of the leg during an accelerated run. Bring the raised leg down and the plant leg up. Perform any number of repetitions desired or for a given length of time.
Single-Leg Run-Through
This drill works to increase your stride frequency, to strengthen the hip flexors and to improve your weaker leg and foot. Set 10 12-inch hurdles about three feet apart. Run with one leg outside the hurdle and the other going over each hurdle. Keep your outside leg straight, as in doing the shuffle, and sharply flex the hurdle leg at the knee as you go over. Return using an alternate leg as the hurdle leg.
Uphill Acceleration Run
This drill works to improve stride length during acceleration. It requires setting a route up a hill with an incline of up to 35 degrees. Run up the hill for a timed run of four to eight seconds. Count your strides and mark your finish point at the chosen time. Try to take fewer strides in subsequent timed runs.
Heavy Sled Pulls
Running during the game seems a whole lot easier after tugging a weighted sled in training. For this drill, wear a harness attached to a roped sled containing an appropriate weight plate. Pull the sled for 15 to 20 yards, working on an explosive start and acceleration. The sled's weights can be adjusted for each player based on size, strength and experience, write the authors of "A Chance to Win: A Complete Guide to Physical Training for Football."
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