Gain top speed and learn train how to stop safely

You can always get a more customized workout by filling in our aiWORKOUT generator prompt and selecting “football” as the sport you are training for.

1. Warm-up Start with a light jog and dynamic stretches to prepare your body for the workout.

2. Acceleration Drills

  • Sprint forward to a cone and track backward five meters, then repeat this with three more cones in front of you, until you reach the end. Perform this exercise with a ball, ensuring you don’t lose control when you sprint, stop, and track backward.

3. Top Speed Training

  • Perform variable distance races in a straight line. Start at 10 yards then 20, back to 10 then 30, back to 20 then 40, back to 10 then 50.. The competition will recreate a game situation and push you further.
  • Another way to train at full speed and have fun is to play catch-up. One player has to touch you, and once they do you have to touch someone to catch them. This exercise will also improve acceleration as well as full speed.

4. Agility Drills

  • Add two lines of five cones each in front of you, with one cone every five meters. Then, sprint in a zig-zag between them and try to reach the end as fast as possible.
  • Add four cones in a square with enough distance for a short sprint and add a cone in the middle of the square. Then you have to run from one cone to another, then sprint to the cone in the middle and perform a feint from left to right as quickly as possible.

5. Explosivity Drills

  • Add one cone 5 yards from you, and another 20 yards from the first one. Your job is to explode to the first cone, doing as many fast steps as possible. Once you reach the first cone, open up your legs and try to reach the end, doing as few steps as possible.

6. Braking Strength

  • Athletes should not ‘pump’ the brakes when slowing down. There is an art to decelerating that is unknown to most athletes and coaches. Starting, stopping, turning, and lunging properly differentiate the good player from the great. Reduce injury risks by mastering braking strength.

7. Cool Down Finish the workout with a light jog and static stretches, focusing on major muscle groups such as hamstrings, quadriceps, calves, and shoulders.

Remember, the key to speed training is not just about moving quickly, but also about controlling your movements, especially when you have the ball. Always focus on your running technique, make sure you move your arms correctly, and that you place your feet and posture correctly when you change direction.

Join a live, online class to learn these techniques and more at San Diego Core Fitness