FOOTBALL SPEED

 Speed: Starting-Acceleration-Top End SpeedA. 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 ÷ .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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