Whether you're a beginner or an experienced player, it's important to focus on speed and agility in order to improve your performance. This blog post will teach you the best football drills to help increase your agility and speed and how these skills can be applied to every position on the field. You'll learn about different workouts that will help improve your overall performance and how much time is needed for this type of training.
Practicing agility training drills can also help the tendons in your body , decreasing your chance of injury and increasing performance. The great thing about agility training drills are that they can be performed in a group setting or on an individual basis.
Both speed and agility can be applied in a variety of ways on the field, whether it is to improve speed while running routes for receivers or trying to sack the quarterback. Different workouts that will help improve your overall performance include:
* Agility ladder drills - these exercises help athletes improve their ability to quickly change directions while maintaining balance which improves reaction time.
* Quick stepping over hurdles - this drill strengthens leg and core muscles as well as challenges mobility by jumping between short distances
* Heel low jumps - this exercise trains reactive power off both legs & strength in knee extension, also known as quadriceps
* Skipping over cones - this exercise trains quick feet and rapid directional changes. It also improves coordination, which is a key component of overall athleticism
* Backpedaling to the goal line - this drill is designed to work the leg muscles while helping athletes maintain proper form throughout their stride. This will also help in teaching them how to use their hips when running backwards
* Pro Agility Shuttle - this drill is designed to improve footwork, balance, and lateral agility.
* Cone weave drill - This is a challenging drill that involves running in an alternating pattern between two cones set 12 yards apart. The focus of this workout is to improve lateral quickness while also working on speeding through the end by using short powerful steps.
Perform for 30 seconds with 40% intensity (40yds sprint). Rest 60 seconds before repeating for three sets total. This should be done after warming up but may be added into your regular practice routine as well.
Some other ways speed can be applied includes:
* Being able to run long distances at an increased rate for stamina purposes or during special teams plays such as punt coverage. In these types of situations you want your players to not only have good strength but also excellent endurance so they are prepared for any situation that may arise on the field.
As you can see, there is no shortage of drills that can be used to help increase agility and speed. They can be done with limited space, resources and equipment. The key will be to find a regimen that works for you and your program and stick to it.
For more information on improving your speed and agility training within your program, take a look at Coach Steve Kenyon’s session on the Current Trends in Speed & Agility.
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