How to Train for Football Speed & Endurance

Football players benefit from speed and endurance training. Positions such as defensive back need to have the ability to run with quick wide receivers and have the endurance to play extended periods of time. Both attributes can be developed through training, although speed to a lesser extent.

  1. Running Exercises

    • Sprinting exercises can help develop your speed. Practice running 20, 30 and 40-yard sprints with one to two minutes of rest between each. Resistance equipment such as parachutes or weighted vests will also help you develop the strength needed to move at faster speeds. Footwork drills, such as ladder steps, can help you develop the ability to make quick movements when on the field.

    Weight Training

    • Weight lifting with higher reps and lower weights will develop muscular endurance. For example, complete 12-16 lunges using 30-40 pounds to build the endurance in your quadriceps and hamstrings. This form of training can also help build your overall strength. The power clean, a quick lift from the floor to shoulders with barbells, can help you develop your quickness and speed for football.

    Interval Training

    • Interval training can help you develop endurance for football. This training requires high intensity actions such as sprinting for one to three minutes followed by low intensity jogging to recover. You can also work on your sprinting abilities during the high intensity intervals.