Running speed is important in football for both offensive and defensive positions. Whether you are running a short distance to block an opponent or running the length of the football field with the ball tucked securely under your arm, quickness on your runs can make the difference between a victory and a loss. Including running exercises in your fitness regime alongside your strength and conditioning drills will help your overall performance.
Build-Ups
Sprinting is an important component of football speed, as you strive to avoid being tackled by a running or lunging opponent. Increase your speed by performing build-ups, or graduated sprinting exercises. Jog for five to 10 minutes as a warm-up. If you are not running on a football field, mark three 20-yard distances with cones or chalk. Start from a crouched position. Run the first 20 yards, gradually building speed as you reach the second 20-yard mark, run the second 20 yards at full speed and the last 20 yards at a gradually decreasing speed. Jog slowly to catch your breath and repeat the build-ups.
First Step Running Exercise
A quick first step and mobility while running can help you move around slower players to block or move the ball forward. Matt Hasselbeck, quarterback of the Seattle Seahawks, recommends working with teammates and soft balls to increase your first step and mobility. Stand behind the goal line of your field. Ask six to eight teammates each holding two soft rubber balls to line up along a 40-yard stretch. As one of your teammates calls "Go," break out into a full run. As you run, your teammates try to hit you with one of the balls. Run the distance, rest, and repeat five times.
Acceleration Exercises
Having the ability to accelerate quickly during your runs can help you run past slower players. Find a small, short hill or use your stadium bleacher stairs to practice an acceleration running exercise. Start at the bottom of the hill. As you begin running up the hill or the stairs, use your arms to help you accelerate up the incline. Take long steps when running up the hill or stairs, skipping a step with each forward motion if you are running on the stadium bleachers. Keep your body at a 45-degree angle as you accelerate up the hill. Walk down the hill or stairs, rest, and repeat eight times.
Speed Endurance Exercise
Even if you generally play defense and rarely run distances, your position on the team may change or you may find yourself recovering a fumble and running a long distance toward the goal. By building your endurance, you will have the ability to sustain running quickly for a long distance. Jog quickly for 50 yards down the field, turn and jog back to your start. Turn around and sprint 10 yards, turn quickly, and sprint 10 yards back. Repeat the sprints 10 times. Jog quickly for 50 yards down and back again. Shuffle run as though you have cones set up for 10 yards down and back for 10 repetitions. Repeat the first quick 50-yard jog and 10 repetitions of the 10-yard sprints to finish the exercise.
