TRAINING FOOTBALL SPECIFIC SPEED

DREW BOHANNAN CSCS, USAW LEVEL -1

CAN YOU TRAIN SPEED?

Most people can run, but very few can actually run fast.
Speed is a skill and can be trained.
Takes Practice
Is a Process

WHAT IS FOOTBALL SPECIFIC SPEED?

Acceleration
Deceleration
Change of Direction
Both Linear and Lateral Movements
Very little absolute speed

HOW SHOULD I TRAIN IT?

Train Fast to Be Fast
Not Conditioning
Test
Rest Intervals
Quality
Weight Room
Phases

WARM UP FOR SPEED TRAINING

Incorporate Mechanics
Be Consistent
Activation
Movement Dynamic Stretching
Tempo

FIVE ELEMENTS TO FOOTBALL SPECIFIC

SPEED
Deceleration
Acceleration
Change of Direction
Absolute or Top End Speed
Conditioning

DECELERATION FIRST
Slowing, Breaking, Losing Speed, Starting to
Stop
Reduce Injuries
Vital for all football players
Many Coaches Tend not Train

DECELERATION DRILLS
Warm Up
Band Walks

Drills
Lunge Stop

Lunge with Twist

Drop Squats

Over/Under

Lines, Auditory, Visual

3 Step Stops
Cones

Backpedal to Sprint
Red Light, Green Light
Lifts Lunge Jumps, SL
Squats, RDLs, Core Stability

VIDEO 2.00

ACCELERATION
Warm Up
Knee Hugs
Skips
High Knees
Push Up to Sprint
Mountain Climbers to
Sprint

Drills
Wall Drills
Single Double Timed
Harness Work
March Run
Tall Lean Sprint
Lifts Squats, RDLs, Rack
Pulls, Cleans

VIDEO 2-410

CHANGE OF DIRECTION
Warm up
Side Slides
Jog/Back pedal
Ladder Drills

Drills
Cross over Step
Wall, Lines
Cones
45 cuts, 90 cuts, 180 cuts
Pro Agility
6 cone drill
Mirror Drills
2 player, groups
Lifts- Lateral Lunges, Step Ups

VIDEO 410-5:15

ABSOLUTE SPEED

Drills

Warm Up
Marches

PVC Runs

Skips
Leg Swings

Wall Drills
Build Ups
Knee Pops
Races
Lifts Leg Curls, Core
Work, Front Squats

VIDEO 515 -611

CONDITIONING
Sport and Position Specific
Rest Intervals
Focus on specific days drills and goals
High intensity
Game like

EXAMPLE PROGRAM
Week 1
Week 2
Week 3
Week 4
Deceleration
Acceleration
COD
Top End
Warm up
Warm up
Warm Up Warm up
Over/Unders
Push Up Runs Ladder Drills
Straight Leg Skip
Lunge Stops

Sled Work cone cuts

Red/Green Free Runs

Relay Races

Wall Drills
Build ups

SUMMARY
Warm Up Activate, Movement, Tempo, Fits daily goal
Deceleration Hip Levels, Solid posture
Acceleration- Forward Posture, aggressive, push knee
drive, Dorsi Flexion
Change of Direction Hip Levels, foot position, Load and
Explode
Top end Speed- Tall Posture, Pull Knee Through, Dorsi
Flexion
Conditioning- Intensity, Rest, Daily goals

References

Mike Boyle, NSCA Journal 2001 Vol 23 No.4, Starting a High school
Strength Program.

Boyd Epely, Path to Athletic Power 2004, The Model Conditioning

Program for Championship Performance.

Mark Verstegen, Core Performance Essentials, 2006

Ken Clark, From the Lab to the Track, Oct 25 2015, AZ NSCA State
Clinic