Building leg strength is the key to running fast in football. Focus on working out your legs two or three times per week and you’ll see improvements in your speed and endurance in a few weeks. Also, eat a healthy diet and stay relaxed while running. These are three tips to improve your speed and endurance.
- Running football shuttle drills
Running football shuttle drills can help you build explosiveness, especially in a short time. Depending on the drill, you can do shuttles of up to 20 yards or as long as 60 yards. The goal is to make the shuttles as fast as possible. For the best results, you should aim for an explosive change of direction.
The basic football shuttle drill involves placing five cones five metres apart, and you should start at one end and sprint to the second, third, and fourth cones. Next, sprint backward to the starting line, and then repeat the process. You can also isolate a particular part of the body by throwing to the chest, thigh traps, or feet.
The shuttle run is also an important part of the NFL Combine. While the 40-yard dash displays acceleration and speed in a straight line, the shuttle is an excellent way to measure lateral quickness. Prospects should aim to get a time under 4 seconds. However, the best players are closer to the 3.8-second mark. In 2001, Iowa’s Kevin Kasper set the NCAA record with a time of 3.73 seconds. However, his time didn’t translate to success on the field.
- Staying relaxed while you run
In order to run faster, you need to relax. Tension wastes energy, and you’ll tire yourself out faster if you’re stiff. To keep yourself relaxed, make sure that your arms and shoulders are relaxed. If your shoulders are tight, your arms won’t be free to swing as far as they can. You’ll also want to make sure that your face is relaxed, so your cheeks and lips can flap while you run. This will also help you eliminate tension in your neck.
One of the easiest ways to stay relaxed while you run in football is to stand up tall and bend your elbows at 90 degrees. This will increase blood flow to your muscles while keeping your arms close to your sides. Also, try to straighten your back leg and lift your front knee as high as you can.
- Eating healthy will help you run faster in football
Eating a balanced diet is very important for football players. Your daily food intake should include a variety of carbohydrates, lean protein, and healthy fats. You also need to fuel yourself during intense workouts, such as football practices. Eating six small meals a day will help you get the nutrients you need. Also, you should avoid junk food, sugary items, and soda. Stick to real whole foods, instead of energy drinks or nutritional supplements.
For the long-term, eating healthy will help you stay healthy and power up your game. For example, you should eat plenty of seafood, which is rich in protein. This food will help repair damaged muscle fibers and help you build stronger ones. It is also rich in omega-3 fats, which will help you protect your heart and avoid injuries.
Besides eating a balanced diet, you should also drink plenty of water. Water helps you stay hydrated and keeps you energized. Your performance will depend on what you have consumed in the past, so it is important to eat well beforehand. The ideal diet for athletes is high in carbohydrates and moderate in protein, but low in fat. For optimum energy, make sure to eat at least three to four hours before your activity.
- Resistance training
One of the most important parts of football training is resistance training. This is because it helps you build the leg muscles that help you run fast. It will also help you develop fast feet. You can also perform lateral high steps, which are exercises that will increase your agility and quickness. The resistance can be set at medium to heavy. You should stand two feet in front of the resistance to maximize your performance. Repeat the drill three to five times, depending on your desired speed.
As your speed increases, your running mechanics change. Foot strikes should still be from the ball of your foot, but your stride lengthens and your arm action gets more relaxed. The key to speed training in football is proper conditioning and proper weight training. The correct training is not time-consuming, and you can complete it in a few minutes each day. You should feel lighter, stronger, and responsive after your workouts.
Using resistance training is a great way to boost your strength and speed. Football players need to have the best balance of strength and speed. Performing a Romanian deadlift will help you achieve this. You can use this type of exercise in conjunction with your defensive back’s alley shuffle to improve their transition speed.
- Plyometric exercises
Plyometric exercises develop explosive movements and build power in the muscles. This helps athletes perform better in sports like football. Plyometrics also help athletes improve their agility. Agility is a key element of the sport, and it is important to develop it to run and change directions quickly.
When practicing plyometric exercises, you should focus on reducing the amount of time spent on the ground. To do this, you should start in a lunge position, with your left leg back and your right leg forward. To perform the lunge jump, make sure that your knees are at 90 degrees and explode off the ground quickly.
Plyometric exercises are important for improving muscle power and agility. They help your body recruit muscles quickly and efficiently. They help athletes improve their power, agility, and speed. They also help athletes build strength and stamina. However, some people should not begin with plyometric exercises until they have a basic understanding of them.
- Keeping your legs strong
One of the most important aspects of football is having powerful legs. This is especially important because the game is never played at a constant pace, so it requires constant stop-and-go action and decelerations and accelerations. By keeping your legs strong, you can execute these actions with more efficiency and stay on the field longer.
The lower body is crucial for many different football movements, including tackling, blocking, and running. By training your lower body to develop strength in the leg muscles, you will be able to run faster and with more explosion. It’s essential to add speed training to your routine, and you can incorporate it into your regular workouts. When you perform your speed workouts, aim for at least 10 yards of running between each exercise.