Football is a physically demanding game that requires vigorous training in the off-season, but it's not all about being the strongest. Whether you're a lineman, running back or wide reciever, explosive speed is an important aspect of your game, so speed training might be just as important as traditional weight lifting.
Warm Up Properly
Before any speed training workout for football, you should go through a proper warm-up consisting of a short jog of 400- to 800 meters. The warm-up jog is followed by a series of static and dynamic stretches that focus on the muscles of the lower body, including the gluteus, hamstrings, calves and hip-flexor musculature. Work throughout your full range of motion in the lower body, trunk and upper extremities. This will help increase the temperature and blood flow to your muscles, preparing you for the intensities to come.
40-Yard Dash
In the National Football League, speed is measured by the 40-yard dash test. During this test, the athlete starts in a three point stance. Timing gates are placed at the 10, 20 and 40 yard intervals. The first two times are in place to determine explosive power right out of the gate, essential for any football player. The overall 40 yard time is used to determine speed over a long distance. Speed workouts should start off with 40 yard sprints, focusing early on technical skills and hand placement while sprinting. Maximal speed can only be reached with good running form.
Weekly Progressions
Speed and power are built through weekly progressions. The beginning of a training program should consist of low-intensity but high-load sessions. As you move further into your program, the intensity of each session will increase, while the amount of overall work you are doing will decrease. A six-week sprint progression would look similar to the following:
Week 1: 40-yard sprints; 5 sets at 75 percent effort
Week 2: 40-yard sprints; 5 sets at 90 percent effort
Week 3: 40-yard chute sprints; 3 sets and 40-yard sprints; 2 sets at 75 percent effort
Week 4: 40-yard chute sprints; 3 sets and 40-yard sprints; 3 sets at 90 percent effort
Week 5: 40-yard chute sprints; 4 sets and 40-yard sprints; 4 sets at 75 percent effort
Week 6: 40-yard chute sprints; 4 sets and 40-yard sprints; 5 sets at 90 percent effort
Integrating Resistance Training and Plyometrics
The primary determining factor in speed is the capacity to apply large amounts of force in a short period of time, also known as power. Lower body power can be developed through a series of strength training and plyometric exercises. Perform the follow plyometric exercises in the same session after your sprint workout, and perform the power exercise in a different session after at least 24 hours of rest.
Plyometrics:
Alternating-leg bounds: 3 sets of 10 repetitions
Double-leg tuck jumps: 2 sets of 10 repetitions
High-knee drills: 3 sets of 15 yards
Butt-kickers: 3 sets of 15 yards
Power exercises:
Power clean: 5 sets of 5 repeitions
Push presses: 5 sets of 5 repetitions
Squats: 4 sets of 8 to 10 repetitions
References
- National Strength & Conditioning Association; Summer Plyometric Training for Football and Its Effect on Speed and Agility; Greg Renfro; June 1999
- "Journal of Strength and Conditioning Research"; Specificity of Sprint and Agility Training Methods; Warren Young; 2001
- "Journal of Strength and Conditioning Research"; Comparison of Olympic vs Traditioinal Power Lifting Training Programs in Football Players; Jay Hoffman; 2004
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