When it comes to football, regular weight training isn't the only kind of exercise required; speed training is just as important. For a few select players, like wide receivers, safeties and running backs, the goal may be to improve top speed, but for everyone else, the most important type of speed on the field is acceleration speed--the quickness of movement that will propel you over distances of fewer than 10 or 15 yards. Thus, your speed exercises for football must incorporate exercises developing both types of speed.
Lunges
Lunges improve overall leg strength, which in turn propels you with greater speed. To properly perform a lunge, stand up straight, feet shoulder-length apart, with your hands on your hips. This is your starting position. Take a big step forward with your left foot, retaining straight upper-body posture. Slowly bend your back (right) leg until your knee joint forms a 90-degree angle. Hold it for a half second, then straighten your right leg again before propelling your left foot back into starting position. Repeat, this time with your right foot out and your left leg bending. Continue going back and forth between right and left. Try beginning with three sets of 20 reps, adding more as you are able. Consistent lunges will give your legs more power, and on the field that means more force is being applied by your legs to the ground with each contact.
Short Sprints
Short sprints will complement your leg strength exercises by helping your leg muscles contract rapidly. Very short sprints will be of particular benefit for football players. To perform a proper short sprint, stand behind a well-defined line (ideally a line on the field) and pick another line between 10 and 20 yards away. (Again, this is ideally another line on the field; try the 10- and 20- or 10- and 30-yard lines.) Now sprint from the first line to the second line, leaning down to touch the latter with your hand and turning all in one motion. Without stopping, run back to the first line. Repeat. At first, try running 10 "laps" without stopping, then gradually increase this number.
Long Sprints
When a football player breaks out into the open field (or is in pursuit of another player across the field), a different set of running mechanics comes into play--running mechanics that are best developed through long sprint exercises. To perform a proper long sprint, stand behind a well-defined line (ideally a line on the field) and pick another line between 40 and 50 yards away. (Again, this is ideally another line on the field; try the 10- and 50- or 10- and 60-yard lines.) Now sprint from the first line to the second line, leaning down to touch the latter with your hand and turning all in one motion. Without stopping, run back to the first line. Repeat. At first, try running five "laps" without stopping, then gradually increase this number. Push off the balls of your feet (not your heels or your toes) and lean forward, moving with powerful, short strides and pumping your arms hard, allowing this to continue over your first 10 yards or so. At that point, your mechanics should change; though you should still be leaning forward, the angle should be slighter, and your strides should be far longer as you cover the final 30 to 40 yards of your sprint.
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