Running speed is important in football. If you're faster, you can beat tacklers more easily, gain more yards and generally improve your overall performance. Increasing your running speed takes hard work, practice and dedication, but you likely can get quicker in two weeks if you include the right exercises in your training program and get adequate recovery between sessions.
Step 1
Perform box jumps before every lower-body workout. Set a plyometric box at waist height in front of you, push your hips back and jump up explosively to land on top of it. Do six sets of three jumps, aiming to jump as forcefully as possible, and increase or decrease the height of the box to suit your jump height. According to Joe DeFranco, box jumps make athletes stronger, more explosive and more mobile, all of which help to increase your speed.
Step 2
Add barbell glute hip thrusts to your training session. Lie on the floor with a barbell resting across your lap. Place both hands on the bar for support, then push your hips off the floor as high as you can, pause for a second, then lower them again. Aim to squeeze your glute muscles throughout the movement. Strength coach Bret Contreras says training your glutes is important for developing speed, as they control hip extension, hip hyperextension, hip abduction, hip transverse abduction and hip external rotation, all of which occur when running.
Step 3
Do two sessions of tabata sprints every week. Set yourself up at a running track with a stopwatch. Sprint as fast as you can for 20 seconds, then walk for 10 seconds. Repeat this process eight times. Aim to increase your speed and cover more distance in every session.
Step 4
Stretch properly after every workout. For your running technique to be more efficient, you need to have mobility in your hip flexors and glutes, so stretch them for 30 seconds on each side after every workout. When sprinting, you also need to keep the top part of your body upright, so stretches for your pecs and lats can reduce upper-body tightness and help you stay more upright. Other recovery methods such as foam rolling, ice baths, sports massages and adequate calorie intake can also ensure that you are fully recovered between sessions and can perform at your maximum.
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