Football speed training Program
Increasing your speed in the off-season is critical if you want to take your football game to the next level. If you fail to do this, you may fall behind your competition.
Speed training is a lot like strength training. You must establish a baseline and perform workouts that gradually increase in difficulty. This recipe will help you maximize your results in the limited amount of time you have to train in the off-season.
Phase 1. Recovery
The recovery phase allows for two weeks of rest after the long season. Take care of business in this phase, and you will be primed for higher-quality workouts during the subsequent phases.
Phase 2. Work Capacity/ Conditioning
This phase is designed to build your work capacity over a three-week period. Performing Tempo Runs twice per week will increase your resistance to fatigue and help you recover faster between intense drills and exercises.
Tuesday and Thursday (35-60 minutes)
- 60-Yard Build-Up Sprints - 1x50%, 1x60%, 1x70%, 1x80%, 1x90% (walk back to the start before the next sprint)
- 60-Yard Tempo Runs - 2x5 @ 80% (rest 45 seconds between runs, 2 minutes between sets)
Phase 3. Speed Training
In this phase, you will increase your speed, agility and quickness over seven months. This is the primary focus of your off-season speed training. Perform each drill at your max speed and fully recover between sets.
Tuesday: Top Speed (45-60 minutes)
- Warm-up - 15 minutes
- 40-Yard Sprints x 4 (rest for 3-5 minutes)
- 60-Yard Dash From 3-Point Stance x 2 (rest for 3-5 minutes)
Thursday: Acceleration (45-60 minutes)
- 30-Yard Build-Up Sprints - 1x50%, 1x60%, 1x70%, 1x80%, 1x90% (walk back to the start before the next sprint)
- 30-Yard Falling Starts x 4 (rest for 3-5 minutes)
- 10-Yard Dash From 3-Point Stance x 2 (rest for 3-5 minutes)
The residual effect of your conditioning will last about 30 days. Add Tempo Runs to your workouts once every four weeks.
Phase 4. Preparedness
The final component of your training is to prepare for the season. To transfer your off-season speed gains to performance improvements on the field, add football-specific drills three weeks before your first practice.
- 40-Yards Fly Route (catch a pass) x 8 (rest for 3-5 minutes)
- Pro Agility With Snap Count x 3 (rest for 3-5 minutes)
- Broad Jump x 10 (rest for 30 seconds)
- 20-Yard Curl Route (catch a pass) x 6 (rest for 3-5 minutes)
- 10-Yard Option Route (against a defender) x 4 (rest for 3-5 minutes)