Speed Workout Football Drills

Football is a game of power and speed. But being the fastest from end zone to end zone doesn't necessarily mean you're the fastest person on the football field. Most of the action during a football game occurs in 10 yard zones. Various drills can help football athletes increase their speed on the gridiron by working on muscle strength and speed of contraction.

  1. Sprints

    • Short-yardage sprint drills can train the muscles to perform better during short bursts. Start with sets of 10 yard sprints utilizing the resistance of a weighted sled tied around your waist. Keep the weight limit to approximately 15 percent of your body weight for optimal results. The resistance will help to stretch and contract your leg muscles, strengthening them to better be able to provide the burst of power that will translate into quicker movement and acceleration on the field. Follow the resistance sprints with sets of normal 10 yard sprints without the use of the weighted sleds. Allow for proper rest periods in between drills.

    Strength Training Drills

    • Legs are an athlete's most powerful tool, especially on the football field. Most speed and power come from the upper leg muscles, the largest muscles in the human body. Different strength drills can be utilized to focus on different leg muscles to create a well-rounded conditioning program. The added strength will help acceleration and quickness on the football field as well as overall speed. Squat exercises with weighted barbells focus on increasing the strength of the quadriceps while seated leg press workouts can help build mass in the thigh area. Mix in some lunges and curls to workout the glutes and hamstrings for a complete workout. Done properly, these exercises will help develop a proportionately symmetrical lower body that will translate to more endurance and speed.

    Plyometrics

    • Plyometric drills are designed to maximize speed-related leg strength. Usually consisting of a variety of jumping, hopping and bounding drills, plyometric training focuses on improving the elasticity of the leg muscles and utilizing the kinetic energy stored in coiled muscles. Essential for short bursts of speed, the muscle conditioning of plyometric drills translates especially well to the football field. In-place and standing jumps, short and long-range hops, and box jumps and bounds can be performed in a variety of ways to help with leg conditioning. Care should be taken not to over-utilize these drills and give the muscles proper resting time between sessions. One to two times a week is a general guideline. Intensity levels of the exercise also vary and beginning athletes should start with low intensity drills before working up to more technical and strenuous exercises.