Speed Training - Workouts & 7 Day Workout Plan For Football Players Trying To Get Faster news

Speed Training - Workouts & 7 Day Workout Plan For Football Players Trying To Get Faster

Here are 10 speed workouts that you can do at home to get faster.

 

  1. High knees: Run in place, lifting your knees as high as you can.
  2. Butt kicks: Run in place, kicking your heels back towards your glutes.
  3. Skipping: Jump rope or mimic jumping rope by skipping in place.
  4. Plyometric jumps: Perform box jumps, jump squats or other types of explosive jumping exercises.
  5. Speed ladder drills: Use a speed ladder to work on footwork and quickness.
  6. Agility cones: Set up cones in a zig-zag pattern and run through the cones as quickly as possible.
  7. Hill sprints: Find a hill and sprint up it, then walk back down to recover.
  8. Sprint intervals: Run at maximum speed for a short distance, then recover by jogging or walking.
  9. Resistance band runs: Attach resistance bands to your legs and run against the resistance to build strength and power.
  10. Stair runs: Find a set of stairs and run up and down them for a cardiovascular and leg-strengthening workout.

Here's a sample workout plan for someone looking to improve their speed:

 

Monday:

  • Warm up: 10 minutes of jogging
  • High knees: 3 sets of 30 seconds
  • Butt kicks: 3 sets of 30 seconds
  • Skipping: 3 sets of 30 seconds
  • Plyometric jumps: 3 sets of 10 reps (e.g., box jumps, jump squats)
  • Cool down: 5-10 minutes of stretching

Tuesday:

  • Warm up: 10 minutes of jogging
  • Speed ladder drills: 3 sets of 30 seconds
  • Agility cones: 3 sets of 30 seconds
  • Hill sprints: 3 sets of 30 seconds
  • Cool down: 5-10 minutes of stretching

Wednesday: Rest day

 

Thursday:

  • Warm up: 10 minutes of jogging
  • Sprint intervals: 4 sets of 30 seconds at maximum speed, followed by 30 seconds of jogging or walking
  • Resistance band runs: 3 sets of 30 seconds
  • Stair runs: 3 sets of 30 seconds
  • Cool down: 5-10 minutes of stretching

Friday: Rest day

 

Saturday:

  • Warm up: 10 minutes of jogging
  • High knees: 3 sets of 30 seconds
  • Butt kicks: 3 sets of 30 seconds
  • Skipping: 3 sets of 30 seconds
  • Plyometric jumps: 3 sets of 10 reps (e.g., box jumps, jump squats)
  • Cool down: 5-10 minutes of stretching

Sunday: Rest day

Note: This is a sample workout plan and can be adjusted based on the individual's fitness level, goals, and any existing physical limitations. It's also important to start with shorter duration and fewer sets and increase as the body adapts. And always consult a doctor before starting any new exercise program.