Football drills for speed are designed to improve your quickness and agility on the football field. Whether you are a running back looking to increase your speed out of the backfield or a cornerback looking to improve his closing speed against a wide receiver, speed drills will help give you an edge on the field.
Up Hill Sprints
This running exercise will improve your speed on a level surface by forcing you to run up an incline. Stand at the base of a hill, ideally at an angle of 30 degrees. From here, run as fast as you can for 10 to 15 meters before taking a break. Slowly jog back down the hill to keep your rhythm and muscles loose before repeating the exercise. Increase the number of repetitions you perform as you improve.
Four Corners Drill
This drill is designed to improve your speed as well as your agility and coordination. Grab four cones and place them in a 10 yard by 10 yard square. From here, start at one cone with your knees bent and feet flat on the floor. Back pedal from the first cone to the second cone. From the second cone to the third cone, shuffle your feet to the side. From the third to the fourth cone, perform a basic Karaoke, rotating your arms and legs to the side while gliding to the cone. Sprint as hard as you can to the original cone and repeat until fatigued.
Ladder Drills
This drill is designed to teach you coordination, balance and improve your lateral speed. Take a large ladder and place it flat on the ground. Stand with your knees bent and arms in front of you at one end of the ladder. On your coach's whistle, run laterally through the ladder, placing each foot in each rung of the ladder before hopping into the next rung. Go back and forth to work on your lateral running in both directions.
Squat Jump
This exercise will strengthen your quadricep muscles as well as your hamstrings in an effort to increase your speed on the football field. Start in a crouched position with your feet flat and the floor and your back straight. From here, spring up off of the ground, fully extending your legs and keeping both arms right in front of your chest. Land by bending your knees back down as your feet hit the floor. Repeat until fatigued.
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