How do I get faster for football?? That’s the question everybody across

the country wants to know!! They all want to know the secrets to a faster 40 yard dash time and a quicker “Pro Agility” and “L” Drill. Everyone’s searching for that dynamic speed drill to increase their velocity. That mysterious top speed routine to take .2 seconds off their 40 yd dash.The cryptic agility program that will destroy the “Pro Agility” drill. Or, that all elusive cone drill to blow away scouts at the combine. Everybody’s looking for the “Magic Bean” to elevate their potential to warp speed. Truth be told, there is no quick fix to get faster for football!!

There are multiple qualities that come to play when developing football speed.

(https://s3.amazonaws.com/p01-images/running_drill1.jpg)A coach must consider developing the athlete to accelerate aggressively (force production), obtain the skill to decelerate and change direction quickly and create a gladiator mentality to fight for every inch. Being highly competitive, hard hitting and more than willing to engage in one on one combat has more to do with football speed than any “quick fix” drill.

Even with the various components that come with developing football speed there is one simple answer to the question, “How do I get faster for football”?? Simply get strong on one leg!! Surprise!! Thought I was gonna make up some secret drill or give you the magic potion?? Sorry to disappoint. Yes, there are a variety of sprint routines and position specific drills that will enhance a players potential but the best way to ensure success is to through single leg strength.

 

Why is single leg training so important:

* Sprinting is a single leg movement so the obvious would be to train on one leg.

* Enhance agility movements. The glutes and adductors are used as stabilizers in single leg movements which is vital for deceleration.

* Single leg training will recruit more muscles fibers to build stronger legs without placing as much load on the spine.

* Injury prevention and knee stabilization.

* Improve balance and hip flexibility.

 

Just like with any training concept a progression must be followed to ensure success. A proper single leg sequence should always start with bodyweight exercises. During your first(https://s3.amazonaws.com/p01-images/running_drill2.jpg) three weeks of training an 8-10-12 rep cycle should be followed before any type of load is added. Once the athlete has demonstrated a mastery of the movement patterns then they can advance to adding an external load. More experienced athletes might not need 3 weeks before adding resistance. Usually athletes will start with dumbbells and then proceed to using a barbell.

Utilizing single leg lifts is the secret to athletes being fast and agile. In game situations your athletes will be required to push off one leg from both a parallel and split stance a majority of the time. So for our training to transfer into real world situations single leg movements must be employed. You can’t eliminate all double leg lifts because football players will be placed in situations that will require them to root their feet and push with both feet planted during the course of a game.

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Using single leg accelerative or decelerative movements will have a direct effect on improving game speed and change of direction. Single leg exercises will improve balance, prevent injuries and build more functional strength. Your football training program must make single leg training a priority. So the real answer to, “How do I get faster for football??” The simple answer, “Single Leg Strength”.

 Single Leg Squat Progression:

1) BB/DB Split Squats

2) BW/DB Lateral Squats

3) BW/DB Single Leg RDL

4) BW/DB Step-Ups

5) BW/DB Reverse/Forward Lunges

6) BW/DB Bulgarian Squats