4 Easy and Effective Speed Training Drills for Players at Any Position
Speed is an intangible that shines out on the field no matter what position you play.
Here are four easy and effective ones you can do alone, with a friend, or your team.
1. Lean, fall and sprint
Stand with your feet hip-width apart, lean forward until you actually start to fall, to the point where if you don't step, you will fall on your face. This is critical to create forward momentum to accelerate effectively.
Most people think they are leaning farther than they really are, so be brave! As you lean, rise up on the balls of your feet. Do not bend at the waist. Keep your elbows bent at 90 degrees and swing your arms from shoulder to waist.
Sprint 10 to 20 yards. Repeat 8 to 10 times, or as many as you feel necessary.
2. Push-Up Starts
This develops leg drive and start mechanics and improves hip power, focusing on lower-body strength. It also works on upper body strength as you need it for pumping your arms in each sprint.
Set up two cones 20 yards apart. Lie down on your stomach at Cone 1 with your hands in a push-up position. On cue, get up and sprint past the second cone. While sprinting, stay low for as long as you can.
Repeat 8-10 times, or as many as you feel necessary.
3. Flying Sprints
This drill works on acceleration from a jog and simulates the movements you need to effectively transition from general field coverage to closing the gap and making a play.
Set up two cones 20 yards apart and a third cone 10 yards past Cone 2. Stride out at least double your normal jogging stride, 75 percent of full speed from Cone 1 to Cone 2, accelerating to full speed before passing Cone 3.
Repeat 8 to 10 times, or as many as you feel necessary.
Variation: Instead of jumping straight forward you can go side to side at angles as you move forward.
4. Sprints with a parachute
Always enjoyable but can be very difficult. Any variation of wind sprints can be done with one.
You can set up a ladder system laying a cone every ten yards to a distance you feel comfortable going. 50-60 yards should be plenty.
Strap a parachute around your waist, sprint ten yards, then twenty, then thirty and continue to the top cone working your way “up” the ladder then you can work “down” the ladder. Although you can use a parachute running at angles, it works best straight forward.
The parachute creates a drag as it catches the wind it focuses on and athlete’s speed, power and explosiveness.