Speed is an important physical attribute for football, regardless of position. Being able to move fast to the ball is an important trait on defense, and having the ability to turn on the jets to avoid defenders and get down the field is key to a successful offense. Speed is among the main factors college recruiters and professional scouts take into account when judging talent; the 40-yard dash is a widely used test to gauge a football player's speed.
Types
Football coaches employ a wide range of speed-training drills, including sprints, bounding drills, cone drills and shuttle drills. Sprinting drills often include running a timed 40-yard dash, or doing interval sprints that require players to change pace often, sprinting fast for 20 yards and then slowing down for 20 before sprinting again. Bounding drills include the standing long jump and sprinting with long strides. Cone drills, such as weaving around a straight line of cones while running, can help improve lateral speed, and shuttle drills involve sprinting to a marker and then back, which can help improve overall speed and quickness.
Form
Proper sprinting mechanics can play a huge role in improving your speed and acceleration. Consider your form when practicing speed drills, making sure to lean slightly forward, drive off the balls of your feet and take short-but-powerful strides. Study tape of track and field sprinters and try to emulate their form, and notice how the successful sprinters keep their heads still and square above their shoulders and pump their elbows back rather than forward.
Weightlifting
Improving speed on the football field is not just about running and sprinting in practice. Speed-training drills should also include weightlifting exercises that isolate the leg muscles; the more powerful your leg muscles are, the higher capacity you'll have for speed. Quadriceps, hamstrings and calf muscles are all supremely important when it comes to speed. Add leg presses, leg curls, squats and calf raises to your football speed-training drills.
Benefits
The benefits of speed-training drills will show up during games and in practice. Better overall speed can help make a team more dangerous on both sides of the ball. Speedier defensive players can get to a ball carrier faster and can disrupt slow-developing plays quicker. Speed on offense can help wide receivers outrun the defense to catch passes, running backs leave behind would-be tackles, quarterbacks get away from blitzing defenders and linemen set downfield blocks.
Time Frame
Speed drills are often set for the end of a football practice session, otherwise players are too fatigued from the drills to go through the rest of the practice. Going through speed drills at the end of a practice also ensures that players' muscles are warmed up and ready for the workout. Improving speed can take time, so don't expect instant results. Time yourself in the 40-yard dash, then practice speed drills for at least two to three weeks before timing yourself again to check your progress.
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