How to Sprint Faster for Football

Training for football has evolved since the basic training methods of running up hills and dragging heavy objects. Improving sprint time is instrumental in all levels of football. A difference of a few tenths of a second can be the difference between playing division one or two football or getting a tryout with a professional team. To improve your sprinting ability, you will need to perform sprinting exercises and lift weights. Contrary to popular beliefs, you don't need fancy gadgets to improve your speed. While it is possible to perform these alone, you should have a spotter to be safe.

Things You'll Need

  • Gym membership or free weights
  • Treadmill
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Instructions

  1. Treadmill Running

    • 1

      Set the treadmill at a high speed and incline. How you set it depends in your ability but starting with a lower speed and incline for a warm up is a good idea.

    • 2

      Stand off of the treadmill on one of the side platforms. Have your spotter stand on the other side of the treadmill.

    • 3

      Place your foot nearest the treadmill on perform a one leg stride. Perform as many of these as it takes to get yourself accustomed to the speed. While you are doing this both hands should be gripping the support bar at the front of the treadmill.

    • 4

      Get on the treadmill using your hands as guides. Once you have your feet under you, let go and being to sprint. You should focus on driving your knees and keeping your back straight.

    • 5

      Continue to sprint for the desired period of time, six to 10 seconds should be ideal. While you are doing this, your spotter should have his hand behind your. If you start to lose pace, he should place his hand on your lower back to spot you.

    • 6

      Grab the support bar and hop off the treadmill once you have finished your run. Rest for twice as long as you ran and then repeat.

    Weight Training

    • 7

      Start with lighter weight than you would usually lift. After a light warm up, try 50 percent of your one repetition maximum. Do this for each of the following exercises: barbell squat, dead lift and hamstring curls.

    • 8

      Lift the weight at an accelerated pace. Traditional lifting involves several seconds up and pause and then a few seconds lowering the weight. While performing the exercise as fast as you can, maintain proper form on the way up.

    • 9

      Lower the weight under control until you are back in the starting position then explosively repeat the lift.