Ready to boost your football speed? This guide reveals effective techniques to enhance your performance on the field. Discover proven methods to improve your acceleration, agility, and overall speed, all while staying informed with insights from CAUHOI2025.UK.COM.
Table of Contents
- Max Velocity Running
- Tip #1: Keep the Distance Short
- Tip #2: Use a Timer
- Tip #3: Incorporate Mini Hurdles
- Tip #4: Program Drills to Help Sprinting
- Practice Running Separating the Upper and Lower Body
- Running Circles
-
First Step Shin Angle/Foot Stiffness
1. Max Velocity Running
Many football players struggle with sprinting, despite spending months in the weight room. According to a study by the National Strength and Conditioning Association (NSCA), athletes who focus solely on bilateral movements under strain often lack the ability to move their limbs rapidly. This can lead to stumbling or poor form when attempting to reach top-end speed. To fix this, athletes need to practice sprinting at maximum velocity for short durations, frequently, and when fresh.
Football player sprinting
Tip #1: Keep the Distance Short
Coaches often combine speed work with conditioning by using longer distances. However, this approach can train the athlete’s nervous system to run slowly in a fatigued state, limiting their ability to reach maximum velocity. Research from the American College of Sports Medicine (ACSM) suggests that max velocity develops best in a fresh, well-rested state.
Start with short distances to coax max velocity. Most sprinters can’t maintain max velocity for a full 30 meters; high school sprinters often struggle to hold it for 20 meters, and novice runners may only manage 10 meters. Master shorter distances, such as 10 meters, and gradually increase the distance by 5 meters as improvements plateau.
A sample workout could include 4-5 repetitions of a fly 10-meter run with 5- to 8-minute rest intervals to allow for ATP/creatine replenishment.
Some may ask why max velocity matters if players rarely reach it in a game. Consider the analogy of two cars, a Porsche and a Ford, both capable of reaching 60 mph. The Porsche, with its higher ceiling, will accelerate faster due to its greater horsepower or max velocity. Similarly, a football player with a higher max velocity will have a superior rate of acceleration on the field.
Tip #2: Use a Timer
Having a target is always the best training cue for athletic development. Using an electronic timer to target a specific time is one way to expedite the nervous system reaching max velocity. Having an electronic timer gets rid of the “coach’s clock” syndrome. Real, recorded times can motivate an athlete, especially when posted for everyone to see.
It’s also a great motivational tool because athletes can see themselves improve every week. A recommended program is “Feed the Cats” by Tony Holler. SimpliFaster offers a variety of timers, with the Freelap System being a reasonably priced option for beginners.
Tip #3: Incorporate Mini Hurdles
If running form is a concern, mini hurdles are a great solution. Placing mini hurdles on the field taps into the fear of falling, which can improve technique. Hurdles should be between 3 and 5 inches tall and spaced 5 to 6 1/2 feet apart, with faster athletes benefiting from shorter hurdle spacing.
The hurdles usually clean up most running flaws. Straddle the hurdle placement on a line, and coach athletes to go through as fast as they can, keeping the right foot on the right side of the line and the left foot on the left side.
Tip #4: Program Drills to Help Sprinting
Drills can significantly improve sprinting. One key aspect of fast running is the scissoring action of the knees, which is universal across accelerating, sprinting, and agility. These drills, sometimes called booms, are abbreviated high knees that incorporate hip stability and body tension.
Another drill series develops the hip. Many athletes, particularly those who have focused on bilateral movements, tend to lose lateral stability when standing on one leg. This can be seen when they run, with one leg crossing the body to the other side. This forces the athlete to decelerate and causes excessive rotation in the upper body to compensate for the hips swerving.
Mini hurdles down a line or with hands over the head can help. A full progression of lateral chain hip development is available through various coaching resources.
2. Practice Running Separating the Upper and Lower Body
Approximately one-third of a football game involves the torso or head not being completely square on the hips. This occurs when a wide receiver looks back for a fade, a linebacker watches a running back while sprinting, or a tackle turns to block an edge rusher. Some coaches refer to this as “football speed” and argue that track training doesn’t develop it.
Avoid having a wide receiver overthrown because they can’t maintain speed while turning to catch the ball. Practice these scenarios to become “football fast” by training with the upper and lower body separated.
Simply run flys with different body positions, such as the head back or torso adjusted. Use an electronic timer to measure the speed difference between normal running and these varied runs. As the speed difference decreases with practice, athletes become more “football fast.”
Alt: Athlete performing a sprint with torso rotated to the side.
3. Running Circles
Agility training often consists of ladders and cone runs. However, in game situations, players run in circles more frequently than they plant and cut. Therefore, it’s important to train for this. Basketball courts offer excellent circles to sprint around, such as the tipoff circle, free-throw circle, and three-point arc. Hula hoops also work well.
An athlete who doesn’t efficiently run a circle will not advance their outside hip, causing them to hop around the circle and take two steps instead of one. An efficient athlete brings their outside hip forward and leads with their outside shoulder, allowing the outside leg to advance the body.
To enhance the movement, use two hula hoops to create a figure eight, also known as an Infinity Run. This incorporates hip movement, addressing the need for better hip mobility. To make the exercise more football-specific, have athletes focus on a target while running the figure eights. This integrates their vestibular system with running, making it a top exercise for football training.
Alt: Athlete running figure eight pattern using hula hoops.
4. First Step Shin Angle/Foot Stiffness
The preceding movements are most effective with a good first step. A better first step relies on two key factors:
- The direction of force.
- The displacement of the hips, or how far the athlete’s body travels before their first foot hits the ground.
The direction of force is paramount. Consider two athletes who can generate 500N of force, typically translating to a squat of twice their body weight. Athlete A has a more horizontal shin drop, while Athlete B has a more vertical drop. Athlete A will travel farther on their first step. As Athlete B becomes more powerful, they may push more vertically, hindering their first-step quickness.
To emulate Athlete A, use resistance to help the body find that shin-down position.
FAQ Section
Q1: What is max velocity running, and why is it important for football players?
Max velocity running is sprinting at your fastest possible speed. It’s crucial for football players because it improves acceleration and overall speed on the field.
Q2: How can I incorporate mini hurdles into my speed training?
Place mini hurdles (3-5 inches tall) on the field, spaced 5-6.5 feet apart. Focus on clearing them quickly while maintaining proper running form.
Q3: What does “football speed” mean, and how can I develop it?
“Football speed” refers to maintaining speed while the upper and lower body are separated. Practice running flys with different body positions to improve this skill.
Q4: Why is running circles important for football agility?
Running circles mimics game situations where players often move in curved paths. It improves hip mobility and overall agility.
Q5: What is the significance of the shin angle in the first step?
A more horizontal shin angle in the first step allows for greater displacement of the hips and a quicker initial movement.
Q6: How often should I perform max velocity running workouts?
Aim for 4-5 repetitions of short sprints (e.g., 10-meter flys) with ample rest (5-8 minutes) between each rep.
Q7: What is the “Feed the Cats” program, and how can it help improve speed?
“Feed the Cats” is a training philosophy by Tony Holler that emphasizes short, high-intensity sprints with full recovery to maximize speed development.
Q8: Can weightlifting negatively impact my sprinting speed?
Yes, focusing solely on bilateral movements in weightlifting can hinder the ability to move limbs rapidly, potentially leading to poor sprinting form.
Q9: How can I improve my hip mobility for better agility on the field?
Incorporate exercises like running figure eights (Infinity Runs) with hula hoops to improve hip movement and agility.
Q10: Where can I find reliable information and guidance on football speed training?
CAUHOI2025.UK.COM offers comprehensive resources and expert advice on football speed training techniques and drills.
By incorporating these techniques and tips into your training regimen, you can significantly improve your speed and performance on the football field. Remember to focus on proper form, consistent practice, and adequate rest to maximize your results.
Are you looking for more ways to enhance your football performance? Visit CAUHOI2025.UK.COM today to explore a wide range of training tips, expert advice, and personalized guidance. Whether you have specific questions or need comprehensive training plans, our resources are designed to help you achieve your athletic goals. Don’t hesitate to contact us for further assistance and take your game to the next level. CauHoi2025.UK.COM – Your trusted source for reliable and easy-to-understand information.
Address: Equitable Life Building, 120 Broadway, New York, NY 10004, USA
Phone: +1 (800) 555-0199
