Pro Speed Training Guide
Sprint Exercises used by NCAA & NFL Coaches
Speed is crucial.
But what is the most effective way to train your team for speed?
Running alone doesn’t cut it. Weighted vests, rubber bands, and sleds all have drawbacks that are unacceptable for high level training. Sleds are herky-jerky, not allowing natural form. Rubber bands increase resistance the further the athlete goes out shortening their stride and ruining their form.
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The best exercises mirror the sport. The best coaches know it. The best athletes know it. That’s why professional and college teams develop workouts which most closely mimic the game.
Do you want your athletes to be faster off the line, develop explosive breakaway speed and a ridiculous change of direction?
Your team and athletes can learn and apply these exercises and training regimes to improve their speed and acceleration.
These aren’t tricks and hacks. This is real, natural training. This is what the best NCAA & NFL teams use.
About Natural Resistance Speed Training
Functional resistance training is the practice of training an athletic activity against resistance, with the goal of improving that ability.
It’s important that the training is natural and uninhibited so that the motion can be executed just as it’s performed in a game or real-world scenario.
Natural resistance sprint training is better than simply running on its own. The added resistance puts extra demands on the body and recruits additional muscle fibers. It incites improvement in specific movements of speed and acceleration.
Simply put, it’s more efficient. Athletes improve faster and clock greater speeds.
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Advice from the Pros
Here are the most important drills and exercises to increase speed in your athletes. And here’s how to use them.
Work on speed twice per week with at least two days in between speed sessions. You should be pushing your athletes to their maximum sprinting capacity, therefore there must be time to recover, adapt, and strengthen before the next session.
Schedule speedwork at the beginning of practice on one day and towards the end of practice on the other day. This physically and mentally challenges the athlete in different ways.
For each speed session, choose three of the drills listed below. Each session choose a different set of drills to practice, rotating which drills and what order they are worked. Since each drill exercises a specific motion, stacking the motions in a different order targets muscle groupings differently.
These varying combinations will build overall agility the fastest.
For each drill, perform two warm up sets and five working sets. More than five working sets is generally where proper form begins to drop off. Demand proper technique through each working set and keep an eye on your athlete’s ability to execute. If they’re not able to complete the motion properly, lower the working resistance. If they do complete all reps smoothly, increase the resistance for this drill in the next speed session.
Keep a timing log and clock their 20 yard dash at the start of each speed session. Also time their speed at another point in the week when the athlete is fresh. The log is critical to monitor and track progress, just as is done in the weight room.
Focus on this 20 yard dash time as your target metric. In football, this is the KPI for explosiveness and acceleration.
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Drills & Exercises
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1. Side Shuffle / Crossover to Sprint
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5. Resistance Bounding
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2. Reverse / Crossover to Sprint
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6. Lateral Resisted Drive
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3. Reverse Shuffle to Sprint
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7. Lateral Knee Drive
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4. Moderate Resistance Forward Knee Dive
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8. Reverse Push / Recover
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What Coaches, Trainers, and Athletes Say
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Get Run Rocket. Get Speed, Acceleration, and Power.
Call: (210) 390-1595 or Text (210) 383-0060
Email: team@runrocket.com
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