Five ways to increase speed and agility in American football

Speed ​​is a key ingredient to playing American football effectively. Whether it is to intervene on the ball, tackle, score and even reach the end zone, this quality is essential.

What about agility? In American football, you’ll be easily pushed aside if you’re not quick enough to move quickly from side to side, as it involves a lot of body movement and collisions.

It’s not news that the best bookmakers like favor teams (in matches) with the most agile players. But what does it take to achieve NFL-class agility?

Several training guidelines are needed for you to play American football with increased speed and agility.

Luckily, this article lists five of the ways you can increase your speed and agility in American football.

Photo by Dave Adamson on Unsplash


You need to have a solid position before you can sneak up and cover distances. Engaging in photometric exercises helps build your lower extremity muscles so you can have firm steps when you speed up.

Plyometric exercises are not difficult to perform and can be performed as often as possible. To do this, simply set up a tall height in front of you, something as high as the level of your knees.

Then stand a few feet away from it and jump on it and drop back down to the ground. do this


Since speed involves covering more ground, engaging in squats helps develop the leg muscles that help maintain that speed as you cover more ground.

To perform this exercise correctly, stand with your legs slightly apart, hands on your hips, head up, and buttocks pushed slightly back, then slowly lower your hips into this position.

Make sure that when you lower your upper half, your butt comes down as low as your knees, and your knees don’t bend forward so much that they go past your toes.

Lower your upper body slowly and into the same position, and maintain a slow but steady rise. Do this repeatedly as your strength can carry you and increase the number of subsequent occasions.

Straight sprints

Yes! Nothing beats developing your speed for a game of American football than sprinting down a field. This is because it gives you a sense of involvement in a real game.

To do this, visit a field or area where you can run straight up to 50 meters. Now take a starting point and sprint the full length of the field.

Your goal is not only to run fast but also to run in excellent form; hands slicing through the air quickly, knees rising to the waist, and quick strides covering a lot of ground with each step.

Do it from start to finish with a few minutes of rest between sprints. Also take note of how many sprints your body can do and strive to add later workouts to that.

Resisted sprints

In American football you are automatically a target as long as you have the ball with you. As a result, you are sure to encounter an opponent preventing you from advancing.

That’s where this exercise comes in! It develops your ability to free yourself from the resistance of opponents, thus also developing your agility.

You will need a partner to make this effective. Let your partner stand in front of you with their arms over your shoulder in a push-up position. Then try to run forward while your partner increases the intensity of the push.

You and your partner should start with a lower intensity and then move up to full strength to release yourself from the push.

Wavy sprints

Instead of just running in a straight line, this type of sprint focuses more on your ability to evade opponents while running, thus developing your agility.

To do this, you will need at least six cones arranged 5 meters apart in a straight line. Now start from the right side of the first cone and run between the first and second cone on the left side of the cones. Your running pattern will be in a wavy format, moving from right to left.

Do this until you reach the last cone. Be sure to sprint the length of the drill, stopping only on the side of the last cone.

About Betty J. Snyder

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