I'm a running back and want to increase my speed for running down the field, my agility for moving/juking around the field, and my endurance for long periods of running. I lift everyday with my own routine that I have seen major progress with.
I don't do cardio very often, but my body is very quick to progressing through any type of training I do. I am not currently playing football, but I plan to next year. I live in Minnesota now, which means that it will be impossible to do any type of running drills outside for the next few months. The gym that I go to has an indoor track however, and I may be able to do some sort of sprinting drills there.
Any advice on how I can increase those three things would be appreciated.
|
-
10-16-2014, 08:07 AM #1
How to increase running speed, endurance, and agility for football.
-
10-16-2014, 04:52 PM #2
Plyometrics and Strength. Even though Plyos are widely used to increase your vertical jump, they are great for increasing your agility and overall athleticism, if you are looking for a program then check out the jump manual here - http://bit.ly/Thejumpmanual
If you Dont want to do that then i suggest that you start the strength program starting strength as most likely it will be much better than your program and will get you a great strength base, that by itself should be enough to increase your agility by a good bit, once you have done it for a few weeks than i suggest you look up the program Vertical Jump Bible (If you search for it you can easily find a pdf) and start the beginner plyometric program, just make sure not to overtrain as that can hurt your results.
If you have any more questions feel free to ask away in this thread or by pm
-
10-16-2014, 05:06 PM #3
-
10-17-2014, 06:13 AM #4
Link to Endline:http://forum.bodybuilding.com/showth...hp?t=158412883
"Once more into the fray
Into the last good fight ill ever know...
Live and die on this day
Live and die on this day"
-
-
10-17-2014, 06:46 AM #5
-
10-17-2014, 06:59 AM #6
- Join Date: Mar 2014
- Location: Hemel Hempstead, Hertfordshire, United Kingdom (Great Britain)
- Age: 33
- Posts: 183
- Rep Power: 333
Work on leg strength as far as weights go and for cardio training do fartlek training, you can do pyramid fartlek or random fartlek but both involve you changing your intensity (speed would be the best variable in your case) for different intervals so your body gets better at going at varied speeds and changing between them.
-
10-17-2014, 07:48 AM #7
see if you can sign up for this http://www.eagansoccer.org/page/show...ity%20training . Although it's put on by Eagan Soccer many other athletes attend (my son has in the past). What Ty teaches is directly applicable to football. Ty Stenzel is the strength coach for UST, you might contact him directly to see if he offers something similar in your area or can recommend other programs.
-
10-17-2014, 10:05 AM #8
Run economy and proper run mechanics. If you get a leg up on these, you'll be far ahead of the competition when you go on to college, especially if you're going to a Division I school.
Stride length (length of steps), stride frequency (how often you're stepping), fast feet (the speed of your steps), arm action (moving your arms rapidly correlates with faster sprint speeds). When I used to work with Division I athletes, we broke down every phase of running into these mechanics and even more. These should be at the heart of a basic speed development program, in my opinion.550/385/655, 285 overhead press, 330 push jerk, 250 weighted dip, 190 weighted pull-up, 413.8 max weighted pull-up, 450 front squat, 365 RFESS, 305 x 2 log press, 400 (per arm) farmer's carry, 370 atlas stone, 31 pull-ups at 247.
www.youtube.com/user/JoeyTheMilitant/videos
Next competition date(s): November 9th & 10th, 2019.
Instagram: @hiphopstrongman_reloaded
-
-
10-17-2014, 10:18 AM #9
-
10-17-2014, 01:44 PM #10
-
10-17-2014, 02:35 PM #11
- Join Date: Jan 2013
- Location: Parkes, NSW, Australia
- Age: 51
- Posts: 2,851
- Rep Power: 3772
Unfortunately, you're not going to get faster by not running. If you can find a short space, you can do this routine.
The simple speed training program I recommend here is 2x5x20. Mark out 20 yards and sprint it. Walk back and do it again. Keep doing that until you've done 5 reps. Then, take a few minutes rest and do it again. That can be done twice or even three times per week.
To build agility, choose a good agility drill (my favourite is the Illinois Drill) and run it with full recovery between reps for about 200 yards. Alternate that with the 2x5x20 workout and you are on your way.
As far as sprint form and economy are concerned, you really need someone to look at your form to recommend the right improvement drills. You'll get most of the way with the simple routine above, though. If you need some catch-all drills to use as part of a warmup, the Mach drills are a great start. They were a staple for Charlie Francis, so they're OK.
Plyometrics are for people who have a basic level of strength. I wouldn't recommend specific plyos until you have established a strength training program and moved past the novice stage. It's not that it would necessarily hurt, but would likely be a complete waste of time. Unfortunately, I don't view a 14 year old who lifts with "his own routine" as having progressed this far.
Some 5 yard starts may help you, too
-
10-19-2014, 11:05 AM #12
-
-
10-19-2014, 12:21 PM #13
Similar Threads
-
30 year old tryin to keep up with the young studs at the gym...
By Plyoathlete in forum Misc.Replies: 3322Last Post: 11-29-2023, 12:36 PM -
how to increase endurance?
By best regards in forum Sports TrainingReplies: 51Last Post: 10-06-2006, 05:01 AM
Bookmarks