How to Run Faster in Football

Football has developed into a game that is heavily based on speed. One of the most common athletic tests used on football players is the 40-yard dash, and the ability to outrun an opponent can mean the difference between getting a scholarship or large contract or not. The fastest athletes in the world have an advantage in that their speed is a gift they are born with. While you may not have that natural talent, there are steps you can take to run faster.

Instructions

    • 1

      Run the 40-yard dash. Mark off 40 yards on a flat field, and run eight reps, taking 30 seconds in between each rep. This helps your body develop its sprinting ability. Use proper form when sprinting. Keep your body leaning slightly forward, and run off the balls of your feet, not heel to toe. Also, keep your body loose, beginning with your hands. If you clench your fists while running, the tension flows up your arms and into your body, which can slow you down.

    • 2

      Do interval training. Also known as tempo runs and fartleks, interval training involves alternating your running pace over the course of a run. For instance, jog at a pace about 50 percent of your fastest speed for five minutes to warm up, then sprint full speed for 30 seconds. Go back to the 50 percent pace for one minute, then sprint again for 30 seconds. Continue doing this for 15 or 20 minutes, followed by a five-minute cool-down jog. In addition to developing your speed, interval work has also been shown to burn calories faster than running at a steady-state pace. Burning more calories equals losing weight; lower weight equals faster times.

    • 3

      Do shuttle runs. Set up cones or other markers at points that are 5, 10 and 15 yards away from the starting point. Beginning at the starting point, sprint to the first cone (5 yards), touch the ground, and sprint back to the starting line. Immediately sprint to the second cone and back, followed by immediately sprinting to the third cone and back to the starting line. Rest for 30 seconds, then complete another repetition. Do six to eight reps. The shuttle run helps you develop explosive power out of the gate.

    • 4

      Sprint up and down hills. This helps to develop your strength and explosive ability while allowing you to improve your stride length and form. Run six to eight repetitions.

    • 5

      Use resistance equipment. Loop a resistance band around the waist of a training partner or secure stationary object and sprint in place against the resistance band for 30-second intervals. You can also use a parachute when you sprint in order to provide resistance.

    • 6

      Do strength-training exercises. Do squats, leg presses, leg curls and lunges for your lower body; bench presses, pull-ups and push-ups for your upper body; and exercises like sit-ups, Russian twists and hyperextensions for your core. Strengthening these areas can help improve your speed, as well as help you burn fat.

    • 7

      Stretch after you have exercised. This can help prevent injury and help your body perform better.