FOOTBALL SPEED
 
Speed: Starting-Acceleration-Top End Speed
A. Goal: Develop starting speed-acceleration-top end speed

B. Warm-up:
   1. Easy jog 400-1200 as needed and by position
   2. Dynamic Flexibility – shoulder circles, leg swings, ankle rotations etc.
   3. High Knee, High Knee Skip, Heel Kick etc. drills – 3-6 of each x 10-30 yds
   4. Easy strides building in intensity 3-6 x 30-60 yds

C. Pace:

  • 96-100% of your top speed over a timed distance.  Ex: 96% of a 4.5 sec. 40 yds is 4.5 χ .96 = 4.69
  • Assisted Runs: The key is not to alter your running mechanics. Assisted Runs will cause greater stress on your body.
         - Wind at your back – the easiest choice and your running mechanics are not altered unless it’s a hurricane.
         - Towing Devices – may alter your running mechanics depending upon the device
         - Downhill at 2-3 degree grade – may alter your running mechanics
  • Resisted Runs: Unless you are experienced at using these methods run the flats.
         - Wind in your face – easiest way to add resistance
         - Hills at a low degree grade – valuable for starting and acceleration work because of angle between ground and body
         - Sleds – should not decrease your time by more than 10% for a given distance
         - Parachutes – can alter running mechanics

D. Rest Intervals:

  • Full recovery is a must. If you run a 4.5 you should not be running 4.8’s during this session.
  • Rest Intervals can be approx. 2-4 min. between sprints and 5-10 min. between sets
  • Charlie Francis suggests 1 min rest for each 10 meters sprinted. His athletes are a "wee bit faster" than mine. We don't always need to rest that long to be recovered.
  • Don’t get cold or lose your readiness to sprint and be fully recovered to run your fastest.
  • Rest Interval Activity: Keep loose and stay warm. Practice low energy level football drills ex: catch or throw

E. Distance:

  • Do straight line sprints.
  • Total Distance by position will vary according to the time of year. Refer to the Periodization/Plan section.
  • Below are sample workouts. For variations refer to Track programs for Sprinters.
  • You can design your own Speed day. Remember to apply the training principles for doing Speed outlined above.
  • If you are an experienced track athlete follow your normal program.
1. O-Line and Big DT’s predominantly run distances of 10-30 yds with total distance per workout = 200-400 yds.

Speed Workout 1: Total Distance = 200 yds

Speed Workout 4: Total Distance = 400 yds

2 sets of 5 x 20 yds = 200 yds.

2 sets of 5 x 40 yds = 400 yds.

Speed Workout 2: Total Distance = 250 yds

Speed Workout 5: Total Distance = 300 yds

2 sets of 10 x 10 yds = 100 yds.
1 set of 5 x 30 yds = 150 yds

2 sets of 5 x 10 yds = 100 yds.
1 sets of 5 x 40 yds = 200 yds.

Speed Workout 3: Total Distance = 300 yds

Speed Workout 6: Total Distance = 320 yds

1 set of 5 x 10 yds =   50 yds.
1 set of 5 x 30 yds = 150 yds.
1 set of 5 x 20 yds = 100 yds.

2 sets of 4 x 10 yds =   80 yds.
2 sets of 4 x 20 yds = 160 yds.
2 sets of 4 x 10 yds =   80 yds.

2. Other positions predominantly run distances of 20-60 yds with total distance per workout = approx 400-800 yds. If you are an experienced track athlete follow your normal program.

Sample Speed Workout 1: Total Distance = 600 yds.

Sample Speed Workout 4: Total Distance = 600 yds.

3 sets of 5 x 40 yds. = 600 yds.

2 sets of 5 x 60 yds. = 600 yds.

Sample Speed Workout 2: Total Distance = 420 yds.

Sample Speed Workout 5: Total Distance = 400 yds.

1 set of 5 x 20 yds. = 100 yds.
4 sets of 4 x 20 easy+20 sprint+20 easy = 320 yds.

1 set of 4 x 20 yds = 80 yds.
2 sets of 4 x 20 easy+40 sprint+20 easy = 320 yds.

Sample Speed Workout 3: Total Distance = 640 yds.

Sample Speed Workout 6: Total Distance = 750 yds.

1 set of 4 x 20 yds = 80 yds.
3 sets of 4 x 40 yds = 480 yds.
1 set of 4 x 20 yds = 80 yds.

2 sets of 5 x 30 yds. = 300 yds.
1 set of 5 x 60 yds. = 300 yds.
1 set of 5 x 30 yds. = 150 yds.

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