Speed and agility are two of the main components that help make a football player dynamic on the football field. To develop speed, quickness and explosiveness on the field, a player has to make sure his knees remain healthy. A football player can do several exercises to make sure he runs at top speed and can make quick moves on a consistent basis.
Sprint Technique
Running backs, wide receivers and defensive backs depend on their speed and quickness. To make the most of their athletic ability, trainers and position coaches will work with players on their running technique. Position coaches typically pay particular attention to how receivers, for example start off the line of scrimmage. Getting a fast start means the runner must have the proper push; that means the correct knee angles during the running process. Run interval sprints to develop speed — sprint 100 yards, followed by sprints of 90, 80 and 70 yards to work on running technique.
Weight Training
Building strength in the knees is vital to staying healthy and in the lineup. Weight training exercises that include lunges, leg presses, leg curls and squats will help you build more strength in your knees. This can help you avoid knee injuries and move more explosively on the field.
Box Jumping
This exercise will help football players develop explosive strength for agility, power and jumping ability. Place a 15-inch box in the center of your workout area. Stand to the left of the box and jump over it; you are now on the right side of it. Return to the original side of the box. Do 15 back-and-forth jumps, take a 30-second break and repeat the set.
Stretching Exercises
Football players have to do dynamic stretching exercises prior to games and practices to help avoid knee injuries. Strength coach Eric Lichter trains Ted Ginn Jr., a wide receiver playing for the San Francisco 49ers during the 2011 NFL season, during the offseason; he tells "Stack" magazine that dynamic stretching is a must for helping build strength and explosiveness in a football player's knees. High-knee movements, carioca, jogging and one-legged jumping provide the kind of dynamic warmup that helps prepare a player for a more serious workout or a game.
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