Guest Post: Speed and Agility Development by Goose

So you want to run like this guy!

But you feel like this guy?

No need to freak out, here are a couple of tips to get you running lightning fast!

1. Conditioning

If you slack on your conditioning it doesn’t matter how fast you can run. You’ll be pooped out after one play and rock the bench for the rest of the game! Here are some suggestions, as well as a link, to get your conditioning game on par:

-Conditioning Article

-Sled Workouts

-Hill/Bleacher Workouts

-Track Workouts

Any conditioning work you do should be focused on maintaining a fast speed for a 15-30 seconds time span. A strong conditioning base is imperative as the game comprises of repeated quick all out bursts of speed for a long time. Keep this in mind when designing your workouts and the role rest plays in said workout.

2. Acceleration

Once your conditioning and strength training needs are met, now it’s time for the fun! Acceleration work should focus on improving your ability to reach your top speed as fast as possible. If you’re a running back, wide receiver, linebacker, or safety you’ll be more efficient at your job if you can reach top speed within 15-20 yards rather than 25-30 yards. Here are some suggestions on how to improve acceleration:

-Overspeed Training

-Downhill Running (Use a slight downhill)

-Resisted Sprint Training

All three of these drills force quicker turn over (how fast your feet hit the ground) and/or exert high amounts of force on the ground. Both are the components needed to accelerate proficiently.

3. Believe in the process!

A lot of young athletes are really eager and fired up to improve but then get discouraged when it doesn’t come fast and easy. Improving your abilities is an everyday, 24/7, 365 day grind. If you are putting in the work on the field and in the weight room, plus staying diligent with flexibility and mobility work, then result will come. (Note from Kelsey: and EAT REAL FOOD!!!) Be patient, allow your body to do its thing, and trust in your coach’s plan!