How to Get Stronger & Faster on a Cornerback Regime

The cornerback is one of the most important positions in football, requiring the speed necessary to chase opposing receivers and the strength necessary to tackle opposing running backs who break through the defensive line. By following the training regime a cornerback would use, it is possible to develop the kind of strength and speed required to play this position.

Things You'll Need

  • Running shoes or cleats
  • Access to weight-training equipment
  • footballs
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Instructions

    • 1

      Start a strength-training program. Consider a program that uses compound exercises, such as "cleans," dead-lifts, squats and presses (military and bench). These exercises utilize many different muscle groups within a single exercise, and many of them simulate the type of movements that a cornerback makes on the field.

    • 2

      Begin a speed-training program. Most speed-training programs consist of running various distances, such as 30 meters, 100 meters or 200 meters, multiple times in succession. Speed training may also include indirect training protocols, such as plyometric training and medicine ball training. These workouts are similar to the workouts used by track and field sprinters.

    • 3

      Be sure to get enough rest to enable your body recover from strenuous workouts. Muscles grow and strength is added during rest-and-recovery periods. It is also important to rest properly to ensure you are fresh for your workouts. Adults participating in a strenuous workout program should sleep from seven to 10 hours per night, depending on the individual.

    • 4

      Eat properly. Be sure to eat enough to replace the calories you are burning, unless you are also trying to lose weight. Stick to a balanced diet, with the proper mix of carbohydrates, proteins and fats, as well as the minimum daily amount of fruits and vegetables.