Speed Training Programs for Football

A player may be the strongest on the field, but without speed on his side that player quickly becomes useless. Football is a game that requires speed in bursts and over long distances, so speed training is not only recommended, but also is necessary. Several speed training programs exist for football that can help improve this crucial aspect of the game for players.

  1. Planning a Training Program

    • Before beginning any speed training, having a plan of attack and knowing what needs to be improved and emphasized in training is a must. According to Sports Fitness Advisor, the best way to train for speed in football is to improve acceleration and not top speed. The website says that the average distance for football players to run is 15 to 20 yards, which means players could possibly never even reach their top speed during an average career. The site clearly states that an athlete training for speed in football should concentrate on drills that improve acceleration and speed off the mark.

    Training Methods

    • Sport Fitness Advisor covers the basics of what training is involved. The three main areas that need to be addressed for speed are strength, speed contractions and running mechanics. Obviously, the more powerful leg muscles are, the more force can be used when contacting the ground. As for speed contractions, Sport Fitness Advisor states that the faster an athlete can contract muscles the faster they can move. The website says that improving either one of these aspects of speed will result in immediate improvements; improving both aspects will only double the desired effect of burst speed. Finally, running mechanics may only seem cosmetic, but understanding how the body should function during acceleration as opposed to top speed can help to avoid injury and improve speed. Improving all three of these aspects of speed will all but guarantee an improvement in quick burst speed and acceleration.

    A Sample Plan

    • The BrianMac Sports Coach website recommends using a basic 40-yard dash that can be beneficial for all sports, including football. The website also provides a more specific plan for football players looking to improve acceleration. Reggie Johal, a former international football player, compiled an overall speed training program for football that focuses on what a player needs on the field while also improving endurance and strength. Johal's plan has athletes speed training Monday, Tuesday, Thursday, Friday and Saturday with rest days on Wednesday and Sunday. Johal's average day is comprised of strength training and a warm-up followed by mobility exercises, running drills and acceleration work. On most days this acceleration work involves six 20-meter runs followed by two 30-meter runs. Other days incorporate what is called tempo work. These eight to ten 100-meter runs allow for some top speed training so that all training is not devoted to acceleration.