Imagine the scene: you’re at the 5-yard line and you catch a pass. Three players from the opposing team are racing at you. You have only a few seconds to get to the end zone, and your team is counting on you. If you’re going to be a great football player, you need speed as well as strength. Here are a few drills to give you the speed you need.
Bounding Sprints: This is where you gain the strength to really take off running. These sprints should never be done in warm-up or cool-downs. Do the drill 3-4 times for each leg. Begin at an easy jog. Then bound as high as you possibly can, being sure to lift your knees. Do 10 bounds on one leg and then switch to the other. (Bounding is exaggerated running, basically frolicking like a gazelle. It looks silly, but it works! Stay in the air as long as you can, and use your first contact to really shove off for your next leap.)
Hurdle Starts: Space 1-3 hurdles far enough apart that you have to really work to clear them. For beginners use 1, and add more as you become stronger. Start in either a standing position or a 3-point, and sprint 10 yards, clearing all the hurdles as you go.
And of course basic sprints also help. Begin on a track and run as far as you can, as fast as you can. Then walk the remainder of the loop. As you approach your starting point, jog. At your starting line, break into a sprint. This time, go 3 yards further than your last sprint. Do this until you are too worn to continue. Now get running!