Week 7: Warm-up Drills. Week 8: Warm-up Drills. Plyometrics full recovery between sets!! Week 9: Warm-up Drills. Week Warm-up Drills. Falling Starts 15 x 10 yds full recovery between each sprint — i. Week Active Rest i. Recommended Athletes' Acceleration Products. Foam rolling ie. This can be performed both before and after the workout. When assessing speed, one of the most critical aspects is acceleration.
Acceleration is defined as the ability and time it takes for the body to reach Top End Speed. Some of the most effective methods and strength exercises to improve acceleration include:. Once one achieves top-end speed T. Now, technique is a bit different:.
The drive phase happens right after you react to the starting gun. Your initial 8 steps is considered your drive phase. Keep the body angle at about 45 degrees and keep the heel of the recovery leg low to the ground during the first 8 strides. Drive the foot into the ground and explode powerfully backwards to create maximum ground reaction force. Drive your elbows backwards and keep your head down.
You should be in a straight line from your heels to your head. You want to keep the feet behind your center of mass so that you can maximize leg drive. Tip 3 — Relaxation One of the most challenging things to do is to stay relaxed while sprinting full speed.
If an athlete is too tense, their jaw will be tight and they will be tensing their entire body. If you see an athlete with a tight face, eyes squinting, teeth clenched, elevated shoulders, and tight fists, they are actually slowing themselves down. You have to let your muscles work for you and not against to maximize your speed potential.
This is a tough concept to learn and MUST be practiced if you want get the most out of our speed. Agility training exercises help improve speed, explosive power, coordination, and specific sports skills. From high school to professional sports teams, all athletes can benefit from agility training exercises. Incorporate these drills a few times a week into your training routine to perfect your foot speed and refine your sports technique.
Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. This advanced agility training exercise is essential for any athletic position that requires lateral coordination and power.
For best results, be sure to perform this drill after a thorough warm up. Another great option is the lateral single leg hop. Requiring only a basic speed later and your body, this agility training exercise is designed to improve foot coordination and speed for all field sport athletes.
Simply run with high knees forward through the ladder, landing in every ladder space. For this simple drill, proper form is key. Be sure to land on the balls of your feet and drive forward with your arms. You can be tough, smart, and fundamentally sound, but without speed it'll be pretty hard for you to cover great receivers.
On top of that, many college and professional teams will give more consideration or even sign a player based on his speed even if his football skill is sub par. So your speed training workouts should take a high priority, right next to your cornerback-specific training.
You're speed and agility training program should be periodized and be in sync with your cornerback and weight training so that your whole football training program progresses safely. If you're training for adaptation in the weight room, with lighter loads, and at the same performing explosive speed and agility drills in your speed training workouts, you're setting yourself up for potential injury.
Your speed training workouts should safely progress in intensity how hard you go and volume how much you do over the course of your program. Below, I've created a chart of a sample football speed training program you can use guide your training. At the start of your program, your speed training workouts should be geared toward improving your sprinting technique and mechanics along with developing a solid base of strength, flexibility, and anaerobic endurance:.
These will ensure you give your body time to adapt before you begin more intensive speed training workouts. The 20yd bursts are short and mostly work your quads and glutes, and so they don't work you hamstrings as much. This is important because your hammies do much of the work when you sprint at top speed and are more prone to injury.
The bursts, stadiums and stairs, and lower intensity sprints give you time to strengthen your hamstrings while still building speed and speed endurance.
Always end your speed training workouts with a light lap jog and static stretching. After the first weeks you can phase out the longer, low intensity sprints and begin to increase your reps of bursts and stadiums. Because it takes at least 3 months to start developing your form, your technique drills should always be a part of your speed training workouts.
Much of this beginning-to-middle phase coincides with your muscle building phase, which involves a high volume of work, so the volume of your speed training workouts and cornerback-specific workouts should be increasing slowly. If you want to drastically improve your speed, strength and power, perfect your cornerback technique and footwork, lock up more receivers and get more interceptions, sign up for the Shutdown Cornerback Training Program and start making more plays now!
This is where you take the training wheels off and add the longer yard bursts to your speed training workouts. You also lower your reps of yard bursts. Three weeks into this phase, you also start to add a little resistance to your yard bursts, to help you develop an explosive start and acceleration. Speed training with resistance adds a new dimension to your training that is very hard, if not impossible, to achieve otherwise.
Building specific strength in the weight-room is good, but with the power sled, weighted vest and shorts, and the speed parachute, you can build that strength at high speeds and through the range of motion in which you actually play.
The power sled is a great football speed training tool. After building a solid foundation of strength and sprinting mechanics, using the power sled can drastically improve your speed. The resistance of the sled requires you to push hard out of your starting stance and your first couple of steps in order to get to top speed.
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