Speed Development for Football
You learn to crawl before you walk, and you learn to walk before you run, so you should treat your speed development with a similar progression. Before you strap on the pads and bust skulls on the gridiron, it’s essential that you develop sound running mechanics through the proper progression so you can consistently run swiftly.
Erik Kaloyanides, president of Athletic Evolution [Woburn, Mass.] and former offensive lineman for Syracuse University, explains: “Most young football players put way too much importance on how big they need to be [instead of] how fast they need to be. Whether it’s the ability to create separation, the ability to close gaps or just the ability to run sideline to sideline, football is about being explosive and fast."
One of the nation’s leading Nike SPARQ trainers, Kaloyanides has the opportunity to work with young athletes, providing correct direction on how to develop speed early in their careers. “To teach my athletes to run properly, we teach them basic running mechanics in a static setting,” Kaloyanides says. “We will progress to more complex exercises after that, but we have to set the proper foundation on how to run correctly so they can maximize their speed."
One of Kaloyanides’ favorite progressions is the Wall Sprint to Sled Push. Once you can perform the Wall Sprint with correct form, he suggests moving to the Sled Push to incorporate actual linear movement— running straight ahead. Since neither exercise includes arm movement, after each set Kaloyanides incorporates Arm Action as active rest, a phase in which a light exercise is performed to stimulate the recovery process without imposing undue stress on the body. Try the following exercises and watch your 40 time drop and your game highlights multiply.
Wall Sprint
• Assume hip-width stance facing wall about three to four feet away
• Fully extend arms against wall and form 45-degree angle with body
• Quickly drive right knee up as high as possible and hold for two seconds
• Drive right foot down onto ground underneath hips
• Repeat with left leg
• Perform sequence in continuous fashion for specified time
Sets/Duration/Rest: 2-4×10-15 seconds/Arm Action
Adaptation: Once you feel comfortable with the technique, perform the same sequence without the pause at the top. It should be an all-out sprint against the wall. Apply the same sets and reps.
Coaching Points: Place hands at chest level and shoulder-width apart against wall // You should be able to draw a straight line from your ears down to your hips and ankles // Your foot and toes should be dorsi-flexed (turned upward in the top position) // Keep toe underneath knee and heel underneath butt in the top position
Sled Push
• Load weight onto sled
• Stand behind sled, fully extend arms, grab handles and form 45-degree angle with body
• Quickly drive right knee up as high as possible
• Drive right foot down onto ground underneath hips
• Repeat with left leg
• Perform sequence in marching motion for specified distance
Sets/Distance/Rest: 2-4×20 yards/Arm Action
Adaptation: Once you feel comfortable with the technique, perform the same sequence as an all-out sprint. Apply the same sets and distance.
Coaching Points: You should be able to draw a straight line from your ears down to your hips and ankles // Your foot and toes should be dorsi-flexed // Keep toe underneath knee and heel underneath butt in the top position
Rest Time
Arm Action
• Kneel on ground
• Bend arms to 90-degree angle
• Pump arms for 30 to 60 seconds as if running in place
• Perform next set of previous exercise
Sets/Distance/Rest: 1×30-60 seconds
Coaching Points: Keep head up and back flat // Go through a full range of motion // Make sure hands are relaxed and not making fists // Pump lead arm up until hand is eight to 10 inches in front of nose // Pump trail arm back until hand breaks belt buckle
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Speed Development for Football
You learn to crawl before you walk, and you learn to walk before you run, so you should treat your speed development with a similar progression. Before you strap on the pads and bust skulls on the gridiron, it’s essential that you develop sound running mechanics through the proper progression so you can consistently run swiftly.
Erik Kaloyanides, president of Athletic Evolution [Woburn, Mass.] and former offensive lineman for Syracuse University, explains: “Most young football players put way too much importance on how big they need to be [instead of] how fast they need to be. Whether it’s the ability to create separation, the ability to close gaps or just the ability to run sideline to sideline, football is about being explosive and fast."
One of the nation’s leading Nike SPARQ trainers, Kaloyanides has the opportunity to work with young athletes, providing correct direction on how to develop speed early in their careers. “To teach my athletes to run properly, we teach them basic running mechanics in a static setting,” Kaloyanides says. “We will progress to more complex exercises after that, but we have to set the proper foundation on how to run correctly so they can maximize their speed."
One of Kaloyanides’ favorite progressions is the Wall Sprint to Sled Push. Once you can perform the Wall Sprint with correct form, he suggests moving to the Sled Push to incorporate actual linear movement— running straight ahead. Since neither exercise includes arm movement, after each set Kaloyanides incorporates Arm Action as active rest, a phase in which a light exercise is performed to stimulate the recovery process without imposing undue stress on the body. Try the following exercises and watch your 40 time drop and your game highlights multiply.
Wall Sprint
• Assume hip-width stance facing wall about three to four feet away
• Fully extend arms against wall and form 45-degree angle with body
• Quickly drive right knee up as high as possible and hold for two seconds
• Drive right foot down onto ground underneath hips
• Repeat with left leg
• Perform sequence in continuous fashion for specified time
Sets/Duration/Rest: 2-4×10-15 seconds/Arm Action
Adaptation: Once you feel comfortable with the technique, perform the same sequence without the pause at the top. It should be an all-out sprint against the wall. Apply the same sets and reps.
Coaching Points: Place hands at chest level and shoulder-width apart against wall // You should be able to draw a straight line from your ears down to your hips and ankles // Your foot and toes should be dorsi-flexed (turned upward in the top position) // Keep toe underneath knee and heel underneath butt in the top position
Sled Push
• Load weight onto sled
• Stand behind sled, fully extend arms, grab handles and form 45-degree angle with body
• Quickly drive right knee up as high as possible
• Drive right foot down onto ground underneath hips
• Repeat with left leg
• Perform sequence in marching motion for specified distance
Sets/Distance/Rest: 2-4×20 yards/Arm Action
Adaptation: Once you feel comfortable with the technique, perform the same sequence as an all-out sprint. Apply the same sets and distance.
Coaching Points: You should be able to draw a straight line from your ears down to your hips and ankles // Your foot and toes should be dorsi-flexed // Keep toe underneath knee and heel underneath butt in the top position
Rest Time
Arm Action
• Kneel on ground
• Bend arms to 90-degree angle
• Pump arms for 30 to 60 seconds as if running in place
• Perform next set of previous exercise
Sets/Distance/Rest: 1×30-60 seconds
Coaching Points: Keep head up and back flat // Go through a full range of motion // Make sure hands are relaxed and not making fists // Pump lead arm up until hand is eight to 10 inches in front of nose // Pump trail arm back until hand breaks belt buckle