Football Drills to Increase Speed & Agility | LIVESTRONG.COM

Speed Training in Football

NFL Network analyst Akbar Gbajabiamila demonstrates proper arm form for the running exercises.1. FAST ARMS (Stride Rate Development)

Stand tall in front of a mirror with your feet shoulder width apart. Bend your elbows at 90 degrees with your palms open facing each other. Bring one hand up to your cheek in front of you and the other hand to your rear butt cheek. Remember to keep your arms at 90 degrees through the whole movement. While standing tall on command pump you arms as fast as you can through the sprinting motion for 20 seconds at a time then rest. Your open hands should graze your pockets which means you are not raising your shoulders and tightening up. Keep your legs slightly bent but you are not running in place yet. Younger athletes start out by doing this exercise five times with one-minute rest in between each set. As you get better increase the time to 30 seconds while still keeping good form or add a little two to five pound dumbell weight in your hands.

2. FAST FEET (Stride Rate Development)

Stand in front of a mirror with your feet shoulder width apart. Bend your elbows at 90 degrees with your palms open facing each other. Assume the position with you right hand at your eyes in front of you, the other at your rear butt cheek. On "Go" run as fast as you can in place by bringing your knees up half way. Make sure knees are pointing straight ahead, your heels do not touch the ground and your hands are still grazing your pockets. This is a speed drill that helps teach your muscles and nerves to fire fast while you are working on perfect form running. Perform this exercise starting out five times for 20 seconds with one-minute rest in between. The athlete should count how many times their right foot hits the ground which is an indicator of the stride rate and how in shape they are from one set to the next.

NFL Up!

Want to see more of NFL Player workouts? Vote at NFL Up! to unlock great training tips.

3. HIGH KNEES (Stride Length Development)

Stand in front of a mirror with your feet shoulder width apart. Bend your elbows at 90 degrees with your palms open facing each other. Assume the position with you right hand at your cheek. On "Go" run as fast as you can in place by bringing your knees the same height as your hips. Make sure knees are pointing straight ahead, your heels do not touch the ground and your hands are still grazing your pockets. This is a speed drill that helps your core and leg muscles develop the strength and endurance needed to maximize and maintain top speed levels over time and distance. Perform this exercise starting out five times for 20 seconds with one minute rest in between. The athlete should count how many times their right foot hits the ground which is an indicator of the stride rate and how in shape they are from one set to the next.

Source: www.nfl.com