Speed Drills From East Central University

Speed Drills: Finish With Starting Power

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For the following four speed drills, coaches should organize their athletes into three different groups: skilled players, big skilled players and big men.


Speed Drill: High-Paced 20s
  1. Line up on the goal line.
  2. On ball movement or varied snap count, players must sprint through the 20-yard-line, then shut down all the way to the 40-yard-line.
  3. Line up on the 40-yard-line and come back through the 20-yard-line shutting down all the way to the goal line.
  4.  Repeat the drill.
Speed Drill:5-Yard Change-of-Direction
  1. Line up on the goal line.
  2. On ball movement or varied snap count, carioca 5 yards, carioca back 5 yards to the goal line, carioca 5 yards, then carioca back 5 yards to the goal line.
  3. Turn with an open step and sprint through the 20-yard-line, shutting down to a jog all the way to the 40-yard-line.
  4. Line up on the 40 facing the same direction as on the first carioca and complete the same movements, working all the way back to the goal line.
  5. Starting from the goal line, side-shuffle to the 5-yard-line then back to the goal line, side-shuffle to the 5-yard line then back to the goal line.
  6. Turn with an open step and sprint through the 20-yard-line, shutting down to a jog all the way to the 40-yard-line.
  7. Line up on the 40-yard-line facing the same direction as on the first side-shuffle and complete the same movements, working all the way back to the goal line.
  8. Starting from the goal line, sprint forward to the 5-yard-line then backpedal to the goal line, sprint forward to the 5-yard-line, then backpedal to the goal line.
  9. From the goal line, sprint through the 20-yard-line, shutting down to a jog all the way to the 40-yard-line.
  10. Turn and repeat, springing though the 20-yard-line, shutting down to a job all the way back to the goal line.
Speed Drill:Gears
  1. Line up on the sideline to run across the field.
  2. On ball movement or varied snap count, begin to run across the field, building up speed so it turns into a sprint from hash to hash.
  3. Shut it down all the way to a jog from the far hash to the other sideline.
  4. Repeat coming back across the field.
Speed Drill:Forward And Back
  1. Line up on the goal line.
  2. On ball movement or varied snap count, sprint to the 10-yard-line and backpedal to the 5-yard-line.
  3. Sprint to the 15-yard-line and backpedal to the 10-yard-line.
  4. Sprint through the 20-yard-line.
  5. Line up on the 40-yard-line and repeat the process coming back.

This article was written by Scott O’Dell, Director Of Strength And Conditioning, East Central University. For more interesting articles on athletic performance, visit our category page.

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