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Today, we’re diving into a crucial element of football performance: speed training exercises. Speed is often what separates the good players from the great ones, and improving speed can lead to dramatic results on the field. But here’s the question: how do athletes, from high school teams to NFL stars, develop their speed? In this post, we’ll break down the methods, explain the numbers behind speed improvement, and go over practical steps to get faster—backed by real-world examples.
Why Speed Matters in Football
Before we jump into the training techniques, let’s talk about why speed is such a critical skill in football. According to research, NFL wide receivers can sprint at speeds of up to 21 miles per hour (mph), while cornerbacks can hit speeds of 20 mph during a game. This difference may not seem like much, but in the football world, a speed gap of just 0.1 seconds can be the difference between a successful pass and an interception.
For instance, a wide receiver running a 40-yard dash in 4.3 seconds versus 4.5 seconds gains approximately 2 feet per second—meaning they could be several feet ahead of their defender by the time they reach the ball. Every fraction of a second counts in a sport where the average play lasts only about 4-6 seconds.
Breaking Down Football Speed
When we talk about football speed, we’re not just talking about straight-line sprinting. Football speed is multi-directional—it’s about accelerating, decelerating, and changing direction quickly. There are three key components to speed in football:
- Acceleration: This is how fast you can go from 0 to full speed. A quick burst of speed is essential for escaping defenders or breaking through the offensive line.
- Top-End Speed: This is your maximum speed once you’re in full sprint. Players like Tyreek Hill are famous for hitting incredible top speeds, clocking in at nearly 23 mph during a game.
- Agility and Change of Direction: Football is full of cuts, jukes, and pivots. Being able to change direction without losing momentum is crucial. Agility drills are often combined with speed training to build this skill.
Proven Speed Training Techniques
Now, let’s get into the actual training techniques that improve speed, using real-world examples to illustrate how they work.
1. Sprint Training
This might seem obvious, but to get faster, you need to sprint. The best way to train your body to move quickly is to engage in regular sprint intervals. NFL players often perform 10 to 20-yard sprints because those distances mimic actual game situations.
In fact, studies show that sprint intervals can improve acceleration by 15-20% over a season. For example, a player running a 4.6-second 40-yard dash can shave off approximately 0.1 to 0.2 seconds with consistent sprint training.
Key Drill: Sprint for 10 yards, rest for 10 seconds, and repeat 10 times. Gradually increase your distance to 20 or 30 yards as you improve.
2. Resisted Sprints
Adding resistance, such as sled pulls or parachutes, is a fantastic way to improve acceleration. Resisted sprints force your body to exert more energy while maintaining proper form. Studies have shown that resisted sprint training can boost acceleration by 10-15%, particularly in the first few steps.
NFL Example: Saquon Barkley incorporates sled pulls into his routine to enhance his explosive power. A typical resisted sprint drill involves pulling a weighted sled for 10-15 yards, then resting and repeating for 5-10 reps.
Key Drill: Start with a sled that adds about 10-15% of your body weight. Sprint for 15 yards, rest for 30 seconds, and repeat 8 times. As you get stronger, increase the weight or distance.
3. Plyometrics
Plyometric exercises, or “jump training,” help athletes develop explosive power. These exercises teach your muscles to generate maximum force in the shortest amount of time. Studies show that plyometric training can increase your vertical leap by 10-15% and improve your sprinting ability by 5-10%.
For instance, Ezekiel Elliott uses plyometric drills like box jumps and bounding exercises to increase his power and top speed. Plyometric training has been shown to enhance muscle elasticity, which improves both speed and agility.
Key Drill: Perform box jumps onto a platform 24-30 inches high, completing 3 sets of 10 jumps. Follow up with bounding exercises (jumping as far as possible from one leg to the other) for 3 sets of 10 bounds.
4. Agility Ladder Drills
Remember, speed in football isn’t just about running in a straight line. The agility ladder is a fantastic tool for improving foot speed and coordination, which directly translates to faster cuts and quicker movements on the field. Agility training has been shown to improve change-of-direction speed by up to 20% over time.
Key Drill: Use a 10-foot ladder and perform quick-step drills, moving as fast as possible while keeping your feet in the squares. Repeat each drill for 30 seconds, and rest for 30 seconds. Do 3-4 sets.
5. Strength Training
Building muscle, particularly in your legs and core, is essential for improving your speed. Strength training exercises like squats, deadlifts, and lunges help increase the power in your legs, which translates to faster acceleration and better overall speed. Studies show that athletes who engage in strength training can improve their sprint times by 5-10%.
In fact, a comprehensive study from The Journal of Strength and Conditioning Research found that football players who included squats and deadlifts in their routines improved their 40-yard dash times by an average of 0.1 to 0.2 seconds over 12 weeks.
Key Drill: Perform squats with a weight that’s about 60-70% of your one-rep max. Complete 4 sets of 8 reps, followed by deadlifts for 4 sets of 6 reps. Make sure to include core exercises like planks and Russian twists to stabilize your body during sprints.
Real-Life Example: Deion Sanders’ Speed Training Routine
One of the best examples of speed training in action is NFL Hall of Famer Deion Sanders, known for his blazing speed and agility. Sanders was clocked at 4.27 seconds in the 40-yard dash, one of the fastest times ever recorded. His training focused heavily on sprint intervals, resisted sprints with parachutes, and plyometric drills like high box jumps. Sanders would often perform 20-yard sprints with a resistance parachute to improve his burst, followed by agility ladder drills to refine his footwork.
Sanders also credited strength training, particularly in his legs and core, as key to maintaining his top-end speed throughout his career. His rigorous training regimen allowed him to outpace even the fastest receivers and stay at the top of his game for over a decade.
Conclusion: Consistency is Key
Improving speed in football isn’t just about running faster—it’s about developing explosive power, improving agility, and maintaining proper form. Whether you’re using sprint intervals, resisted sprints, or strength training, the key is consistency. You don’t have to be an NFL star to improve your speed; by sticking to a solid routine and focusing on these proven methods, you can see significant improvements in just a few weeks.
Remember, speed training takes time, and the results might not show up overnight. But with dedication, the numbers prove it works: you could shave 0.1-0.3 seconds off your 40-yard dash time, increase your acceleration by 10-20%, and become a much faster, more explosive player. Keep pushing, and the speed will come!
