Get Faster With This Off-Season Football Speed Program | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Football Players: Get Faster With This Off-Season Speed Program

August 4, 2013 | Vinny Caposio

Must See Football Videos

Increasing your speed in the off-season is critical if you want to take your football game to the next level. If you fail to do this, you may fall behind your competition.

Speed training is a lot like strength training. You must establish a baseline and perform workouts that gradually increase in difficulty. This recipe will help you maximize your results in the limited amount of time you have to train in the off-season.

The following four-phase off-season program will help you increase your speed for football. Couple it with a football strength-training program and you will be on your way to your best season yet.

Phase 1. Recovery

The recovery phase allows for two weeks of rest after the long season. Take care of business in this phase, and you will be primed for higher-quality workouts during the subsequent phases.

Tuesday and Thursday (30-45 minutes)

Phase 2. Work Capacity/ Conditioning

This phase is designed to build your work capacity over a three-week period. Performing Tempo Runs twice per week will increase your resistance to fatigue and help you recover faster between intense drills and exercises.

During this phase, begin your off-season weight-training program.

Tuesday and Thursday (35-60 minutes)

  • Warm-up - 15 minutes
  • 60-Yard Build-Up Sprints - 1x50%, 1x60%, 1x70%, 1x80%, 1x90% (walk back to the start before the next sprint)
  • 60-Yard Tempo Runs - 2x5 @ 80% (rest 45 seconds between runs, 2 minutes between sets)

Phase 3. Speed Training

In this phase, you will increase your speed, agility and quickness over seven months. This is the primary focus of your off-season speed training. Perform each drill at your max speed and fully recover between sets.

Tuesday: Top Speed (45-60 minutes)

  • Warm-up - 15 minutes
  • 60-Yard Build-Up Sprints - 1x50%, 1x60%, 1x70%, 1x80%, 1x90% (walk back to the start before the next sprint)
  • 40-Yard Sprints x 4 (rest for 3-5 minutes)
  • 60-Yard Dash From 3-Point Stance x 2 (rest for 3-5 minutes)
  • Broad Jump x 10 (rest for 30 seconds)

Thursday: Acceleration (45-60 minutes)

  • Warm-up - 15 minutes
  • 30-Yard Build-Up Sprints - 1x50%, 1x60%, 1x70%, 1x80%, 1x90% (walk back to the start before the next sprint)
  • 30-Yard Falling Starts x 4 (rest for 3-5 minutes)
  • 10-Yard Dash From 3-Point Stance x 2 (rest for 3-5 minutes)

The residual effect of your conditioning will last about 30 days. Add Tempo Runs to your workouts once every four weeks.

Phase 4. Preparedness

The final component of your training is to prepare for the season. To transfer your off-season speed gains to performance improvements on the field, add football-specific drills three weeks before your first practice.

Tuesday: Top Speed (45-60 minutes)

  • Warm-up - 15 minutes
  • 60-Yard Build-Up Sprints - 1x50%, 1x60%, 1x70%, 1x80%, 1x90% (walk back to the start before the next sprint)
  • 40-Yards Fly Route (catch a pass) x 8 (rest for 3-5 minutes)
  • Pro Agility With Snap Count x 3 (rest for 3-5 minutes)
  • Broad Jump x 10 (rest for 30 seconds)

Thursday: Acceleration (45-60 minutes)

  • Warm-up - 15 minutes
  • 30-Yard Build-Up Sprints - 1x50%, 1x60%, 1x70%, 1x80%, 1x90% (walk back to the start before the next sprint)
  • 20-Yard Curl Route (catch a pass) x 6 (rest for 3-5 minutes)
  • 10-Yard Option Route (against a defender) x 4 (rest for 3-5 minutes)
  • Med Ball Overhead Toss x 10 (rest for 30 seconds)

Want to get even greater results? Click here to learn how to sprint correctly.

Read more:

Vinny Caposio
- Vinny Caposio is a strength and conditioning coach at the Poly Prep Country Day School (Brooklyn, N.Y.) and at Athletes in Training (Franklin Square, N.Y.)....
Vinny Caposio
- Vinny Caposio is a strength and conditioning coach at the Poly Prep Country Day School (Brooklyn, N.Y.) and at Athletes in Training (Franklin Square, N.Y.)....
Must See
Dwight Howard Stays in the Gym All Night
Views: 4,252,897
RGIII Talks About His Legacy
Views: 23,422,743
Evan Longoria's Hitting Drills
Views: 9,798,439

Featured Videos

Abby Wambach Power and Stability Workout Views: 300,475
Path to the Pros 2015: Devin Smith Views: 55,686
Andre Ethier's Arm-Strengthening Superset Views: 647,833
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Gets More 'Twerk' on the Track
Views: 950,900
Patrick Willis' Homegrown Off-Season Workout
Views: 1,223,481
Derrick Rose Explains How He Stays Positive
Views: 5,298,334
Dwight Howard Stays in the Gym All Night
Views: 4,252,897
Two-Ball Dribbling Drill With John Wall
Views: 3,360,898

Load More
More Cool Stuff You'll Like

ZSeries 10-Minute Workouts: Multidirectional Run

Improve Your Football 40 Time During the Season

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

ZSeries 10-Minute Workouts: Track Sprints

Build Strength for Baseball and Softball Speed

3 Simple Tips to Improve Your 40-Yard Dash

5 Ways to Spice Up Your Ladder Drills

How to Improve Your Basketball Quickness in 5 Minutes

12-Week Off-Season Baseball Speed Workout

Ditch the Sprints. Here's How to Build True Sports Speed

Skipping Drills: The Missing Link From Your Speed Workouts

Sprinting Technique Errors and How to Fix Them

5 Weight Room Speed Exercises You're Not Doing

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

How to Build First-Step Quickness for Baseball and Softball

Sprint Faster With Speed Demons

Build Sprint Speed Like an Olympian

Burn Your Competition with This Sprint Workout

3 Biggest Myths About Soccer Speed

Get the Most Out of Foam Rolling

10 Reasons Why You're Not Getting Faster

Improve Your Baseball Speed With This On-Field Workout

3 Simple Steps to Get Quick

Stability Training Can Improve Your Agility and Range of Motion

Linear Speed Drills to Improve Athleticism

How to Safely Decelerate Faster

Increase Your Lacrosse Speed With Multi-Directional Exercises

Here's Why Andre Williams' Breakout Performance Was No Fluke

The Off-Season Baseball Speed and Agility Workout Program

3 Speed Training Essentials You Must Develop to Get Faster

Acceleration Drills to Increase Speed

Lengthen Your Stride for Maximum Speed

The 5 Elements of a Successful Speed Training Program

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

3 Acceleration Drills for a Faster First Step

4 Powerful Band Agility Drills

3 Speed Workouts to Improve Your Top-End Sprints

3 Box Drills That Develop True Game Speed

Improve Your Footwork to Improve Football Agility

How to Train for Speed in Cold Weather

8 Positions to Lower Your 40-Yard-Dash Time

8 Speed Workout Tips to Get Faster

4 Speed Training Mistakes Athletes Make in the Weight Room

Rev Up Your Sprint Training With These Complexes

The Secret to Tom Brady's Newfound Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

Speed Plyometrics to Help You Run Faster

Get Faster With the Ultimate Stair Workout