Accelerate Your Speed: 19 NASM-Certified Drills for Football Players
Accelerate Your Speed: 19 NASM-Certified Drills for Football Players
Speed is a crucial component for success on the football field, and incorporating targeted drills into your training regimen can significantly enhance your performance. As a football coach with NASM certification, I understand the importance of science-backed exercises to improve speed, agility, and acceleration. In this article, we'll explore the 19 best NASM-certified drills to get faster, providing detailed descriptions and sample workouts for each.
1. A-Skips
Description: A-Skips focus on proper knee lift and emphasize a quick and powerful push off the ground.
How to do it: Start in an upright position and lift your knees towards your chest while driving your opposite arm up. Skip in place with a quick, rhythmic motion.
Sample Workout:
Warm-up: Light jogging for 5 minutes
Drill: A-Skips - 3 sets of 30 seconds
Rest: 60 seconds between sets
2. Bounding
Description: Bounding is an explosive exercise that enhances stride length and power.
How to do it: Take long, exaggerated strides, emphasizing a powerful push-off with each step. Swing your arms in coordination with your leg movements.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Bounding - 4 sets of 50 meters
Rest: 90 seconds between sets
3. Hill Sprints
Description: Hill sprints are an effective way to build strength and power while refining running mechanics.
How to do it: Find a steep hill and sprint uphill with maximal effort. Walk or jog back down for recovery.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Hill Sprints - 6 sets of 30 seconds
Rest: 2 minutes between sets
4. Ladder Drills
Description: Ladder drills enhance foot speed, coordination, and agility.
How to do it: Perform various footwork patterns through the rungs of a ladder, such as high knees, lateral shuffles, and quick steps.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Ladder Drills - 3 sets of each pattern for 30 seconds
Rest: 60 seconds between sets
5. Sled Drags
Description: Sled drags develop strength and power in the legs while mimicking the sprinting motion.
How to do it: Attach a sled with moderate resistance to your waist and sprint forward.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Sled Drags - 4 sets of 40 meters
Rest: 90 seconds between sets
6. Single-Leg Bounds
Description: Single-leg bounds improve single-leg strength, stability, and overall power.
How to do it: Hop forward on one leg, covering as much distance as possible with each jump. Land softly and immediately explode into the next bound.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Single-Leg Bounds - 3 sets of 15 bounds per leg
Rest: 60 seconds between sets
7. Cone Drills
Description: Cone drills enhance agility and quick changes of direction.
How to do it: Set up a series of cones and perform drills like 5-10-5 shuttle runs or T-drills.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Cone Drills - 4 sets of 5-10-5 shuttle runs
Rest: 90 seconds between sets
8. Power Cleans
Description: Power cleans are an Olympic lift that improves explosive power and speed.
How to do it: Start with a barbell on the ground, lift explosively, and catch the bar on your shoulders.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Power Cleans - 4 sets of 5 reps
Rest: 2 minutes between sets
9. Plyometric Box Jumps
Description: Box jumps enhance lower body power and explosiveness.
How to do it: Stand in front of a box, jump onto it, and step back down.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Plyometric Box Jumps - 4 sets of 8 jumps
Rest: 60 seconds between sets
10. Shuttle Runs
Description: Shuttle runs simulate the quick stops and starts typical in football.
How to do it: Set up cones at specific distances and sprint back and forth as fast as possible.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Shuttle Runs - 5 sets of 20 yards
Rest: 90 seconds between sets
11. Resisted Sprints
Description: Resisted sprints with a resistance band or parachute enhance strength and speed.
How to do it: Attach a resistance band or parachute to your waist and sprint forward.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Resisted Sprints - 4 sets of 30 meters
Rest: 2 minutes between sets
12. Straight-Leg Bounds
Description: Straight-leg bounds focus on hamstring and glute activation for a powerful stride.
How to do it: Hop forward with straight legs, emphasizing a powerful push-off with each bound.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Straight-Leg Bounds - 3 sets of 15 bounds
Rest: 60 seconds between sets
13. Split Squat Jumps
Description: Split squat jumps improve explosive strength in the lower body.
How to do it: Perform a lunge, jump explosively, and switch legs in mid-air to land in a lunge on the opposite leg.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Split Squat Jumps - 4 sets of 10 jumps per leg
Rest: 90 seconds between sets
14. Band-Resisted Lateral Shuffle
Description: Lateral shuffling with resistance bands targets the muscles responsible for quick lateral movements.
How to do it: Place a resistance band around your thighs and shuffle laterally.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Band-Resisted Lateral Shuffle - 3 sets of 20 seconds each direction
Rest: 60 seconds between sets
15. Reactive Agility Drills
Description: Reactive drills enhance the ability to react quickly to unpredictable movements.
How to do it: Use agility tools like cones, hurdles, and reaction balls to create a dynamic and unpredictable environment.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Reactive Agility Drills - 5 sets of various patterns
Rest: 90 seconds between sets
16. Ankle Dorsiflexion Drills
Description: Ankle dorsiflexion drills improve ankle mobility for a more efficient running stride.
How to do it: Use resistance bands or perform alphabet writing with your toes to improve ankle flexibility.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Ankle Dorsiflexion Drills - 3 sets of 10 reps per foot
Rest: 60 seconds between sets
17. Speed Ladder Drills
Description: Speed ladder drills enhance footwork and coordination.
How to do it: Perform various footwork patterns through the rungs of a ladder, focusing on speed and precision.
Sample Workout:
Warm-up: Dynamic stretching for 10 minutes
Drill: Speed Ladder Drills - 3 sets of each pattern for 30 seconds
Rest: 60 seconds between sets
18. Medicine Ball Throws
Description: Medicine ball throws improve explosive power in the upper body, which is crucial for acceleration.
How to do it: Stand with feet shoulder-width apart and explosively throw a medicine ball forward.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Medicine Ball Throws - 4 sets of 8 throws
Rest: 90 seconds between sets
19. Acceleration Sprints
Description: Acceleration sprints focus on reaching maximum speed as quickly as possible.
How to do it: Start from a stationary position and sprint for a short distance, gradually increasing the distance over time.
Sample Workout:
Warm-up: Light jogging and dynamic stretches for 10 minutes
Drill: Acceleration Sprints - 6 sets of 20 meters
Rest: 2 minutes between sets
Conclusion
Incorporating these NASM-certified drills into your training routine can elevate your speed and agility on the football field. Remember, consistency and proper form are key to unlocking your full potential. As a NASM-certified football coach, I encourage you to tailor these drills to your fitness level and gradually progress over time. Combine these exercises with a well-rounded training program, and watch your speed and performance soar on the gridiron.