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Improve your basic acceleration techniques by Soccerangel
The fastest football players put on an entertaining spectacle in front of fans, as they rip down the field after a kick, a run or a pass reception, sometimes with a finale of a somersault into the end zone. These shows of swiftness reflect plenty of hard work in practice to better natural gifts of speed and quickness. To improve your own sprinting in football, you also need to work on techniques borrowed from track athletes.
Step 1
Warm up with jogging, striding and light sprinting. Conduct your sprint drills after your warmup and before the day's scrimmage or football skills drills. Your ultimate goal is to improve your sprint times across distances from 10 to 40 yards, with recovery times of 25 to 30 seconds between each sprint, to parallel huddle time in an actual football game.
Step 2
Swing your arms in a sprinting motion as you stand still to provide cues for correct technique during your runs. Move each arm as a unit with the elbow bent at 90 degrees. Bring your hands up to shoulder level in the front of the body and above the glutes in the back, recommends speed consultant Lee E. Brown in "Training for Speed, Agility and Quickness."
Step 3
Improve your basic acceleration techniques with the wall drill, which enhances ankle stiffness and lower-body elastic strength. Lean against a wall at an angle of around 60 degrees with your arms supporting your body. Bring a knee up to mimic the first step of a football sprint. Bring the uppermost leg down and swiftly bring the plant leg up for numerous repetitions or a set length of time.
Step 4
Stand at the bottom of a hill with an incline of 20 degrees to start the uphill acceleration run. Take a run of four to eight seconds up the hill, counting your strides and marking the spot where you cross at your selected time. Try to beat your distance with fewer strides as you continue your timed runs, Brown recommends.
Step 5
Set up a weighted sled with an appropriate starting weight and attach its towing cable to the back of your harness. Drag the sled during a run of 15 to 20 yards, starting explosively, accelerating and lengthening your stride. As an alternative, follow the lead of Baltimore Raven's linebacker Ray Lewis and run wearing a gravity vest Nike Tiempo Legend Arrange up to a 40-yard course marked by cones, with the 30-yard point also marked, to perform the flying 10s drill described in "Complete Conditioning for Football." Start running at half-speed, building speed so you are at full speed or "flying" at the 30-yard marker. Continue flying for 10 yards, gradually slow down; rest 60 to 90 seconds between repetitions.
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