Football players spend a lot of time working out trying to get faster and more agile. These two characteristics help any football player better at his job. Speed and agility at the running back and receiver positions help an athlete make big plays when they have the ball. Those two factors help linemen on both sides of the ball when it comes to blocking in open space (offensive linemen) or closing on a quarterback (defensive linemen). They help all football players, and there are many drills that can help football players in these areas.
Sprint Practice
You can increase your speed by practicing your sprinting. Set up cones that are anywhere from 10 yards to 40 yards apart. Sprint from the starting line to the end of the cone and vary the distance each time. Once you have three sprints under your belt, you can make this drill football specific by changing your starting position. For example, a football receiver may have caught the ball after running a comeback pattern and turned to meet the ball. As a result, start your sprint by running from a backwards position, quickly turning around and sprinting toward the finish line. You may have had to dive to make the catch. Start from a prone position, pick yourself up and sprint toward the cones. After each sprint, give your body a 15- to 20-second recovery period.
Uphill Running
This is a traditional football exercise to build acceleration, which is one of the most important characteristics to have on the football field. NFL hall of famers Jerry Rice and the late Walter Payton used to run up hills regularly in the offseason to get in top condition. However, the biggest benefit to running up the hill was to gain power and acceleration in their running stride. While running uphill can be a tough task, it helps the participant maintain his speed when those chasing them are slowing down.
"There's no doubt that training the way I did and running hills helped me achieve everything I did on the football field," Rice once said. "I always felt that nobody was going to catch me once I was running with the football under my arm."
Those who do not live in areas with hills can accomplish the same with resistance parachute training. Run with a resistance chute on your back to build long-term speed and acceleration.
Rope Drill
The rope drill will help increase a player's agility on the fielder. Setting up the ropes with a series of leg holes for the participant has been a key football drill for decades. This drill demands that the participant picks his knees up high to get over the rope ladder--steps set up 12 inches to 18 inches high--and run laterally for 10 to 12 feet. Players who can run the course without getting tripped up by the rope ladder will find that they can change directions with ease on the football field.
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