Most players would like to discover how to run faster in football, so they can perform at a higher level. By designing a speed training workout to use in the off-season, a player can increase his speed on the field. The number of days to train and the types of exercises to use, will depend on the needs of the player. A proper diet is necessary to provide a player with enough energy to complete each workout. By sticking to the training schedule for the entire off-season, a player will be able to run faster in football.
- Sprint work will help a player to run faster in football. Go to a local quarter-mile track and do some stretching before you run. Jog a slow lap around the track to finish loosening up your legs. Sprint 40 yards, and then walk back to the starting line. Repeat the sprinting drill five times. Take a few minutes to rest, and grab a drink. For the next set of sprints, run 50 yards and walk back to the line. Repeat this drill five times, then take another break. Do five 30-yard sprints to complete your workout for the day.
- Do some plyometric exercises to get faster in football. These lower body exercises will increase your agility and leg strength. Do some one-legged box jumps and lateral jumps. Try to land on only one leg during the plyometric training session. Alternate which leg you land on, to avoid putting too much strain on your joints. Make sure to stretch before and after each session.
- Lift some weights to run faster in football. Use moderate weight for ten to twelve repetitions. Do three sets of squats, leg extensions, leg presses and calf raises. Ride a stationery bike for fifteen minutes at an easy pace after you are finished lifting.
- Do some agility training. Quick movements will help increase your ankle strength and cutting ability on the football field. Line up some cones on the field, and do a variety of quick cuts between them. Try to run the cones for a total of twenty minutes, resting after every five minutes of running. Take a cool down lap around the field after you finish the drill.