Speed Football Drills

Football requires full body conditioning in order to truly excel. Beyond strength and stamina, to really stand out above the other player's in today's game of football, one must also have speed. The ability to run long distances in a short amount of time can be the difference between an average player and a game winner. This skill doesn't have to be genetic, there are many drills to improve speed.

  1. Sprints

    • It is important in football to not only be able to run fast, but to reach full speed in as little time as possible. Sprints help to achieve a strong start and quick bursts of speed. From a crouched starting position, the athlete is given a signal and pushes off, sprinting 5, 10, 20 or 40 yards. The 5 and 10 yard sprints are used to practice starting quickly off the line. Twenty yard dashes, then working up to the 40 yard dash, are used to build pure speed. Each type of sprint should be done in sets of 10.

    Shuttle Runs

    • Shuttle runs are similar to sprints and are meant to be run at full speed. In this exercise, however, the emphasis is placed not only on starts and speed, but on having to stop and start repeatedly. This helps with maintaining running stamina if an opponent changes direction quickly, or in case of an interception. From the starting position, the athlete runs out 10 yards, touches the ground, and runs back again. They touch the start position with their hand without stopping, then run out 15 yards. This continues to 20, 40, even 60 yards.

    Cone Drills

    • In cone drills, cones are set up a few yards apart, in a straight line or in a "J" pattern. The player runs through the line of cones, weaving in and out of them as quickly as possible. This drill is to help the player change direction sharply and quickly, without losing forward momentum. It also helps with balance, which is an important factor in speed.

    Stairs

    • One of the oldest drills in all of football, the simple drill of running up and down stadium stairs has stood the test of time for a reason. It builds leg strength and stamina, and running up and down cement steps also requires much more concentration than running straight sprints on a grass covered field. The athlete should try to lift their knees as high as possible when running up the stairs, and try to run down them as quickly and lightly as possible, on mainly their toes.