I need workouts to increase speed!

[Italia]

Well im joining the football team and all I need to worry about is speed.
I have decent speed(4.6) So far ive been doing sprints and sprinting with a chute(3 days out of the week)
Any other workouts you guys know about to soley increase speed and agility?

 

[kabatura]

plyometrics may be helpful

 

[immrtlwun]

Search for a program called Air Alert. Its all plyometrics designed to increase leg power so you can jump higher, sprint a little faster, etc. I did it for basketball and it was crazy how much I gained on my vertical in just the first month.

 

[steveoo5]

run under water, just blow all the air out and you'll sink

 

[Royce]

Man there are all types, do you want faster acceleration, top-end speed, etc?

 

[TheVirtualMind]

run under water, just blow all the air out and you'll sink

And pass out if you run without breathing...

Try running in water that is waist level.

 

[Adam B]

Man there are all types, do you want faster acceleration, top-end speed, etc?

Well considering the demands of the 40 yard dash, he's gonna want all of those things. He needs, power so he can get moving immediately, quick acceleration so he get up to speed and good top end speed, of course.

Power is very, very important for the 40, so lots of heavy lifting and plyos are essential.

I think your standard stuff should take care of it though. Pulling sleds, heavy lifting and accelerations are all great.

But with all that said, I think the football 40 is way overrated. Many of the hand times are pretty inaccurate and I don't think the 40 is specific enough to the game. If you really want to improve your football game, I strongly suggest that you sprint in track. The 100, 200 and 400. Your overall conditioning and speed will be a lot better by the end of it.

Yeah, and why don't you just talk to your coach about it? I'm sure he could provide some workouts for you.

 

[Fuglydude]

I have to agree with Adam. Track work with your track team will help to improve your running and football performance. 4.6 is actually pretty good speed, so you have a great base to start from.

 

[alphamailman]

Heavy lifts do help out. Try with your basic compound lifts, squats (explode on the positives), cleans, etc. Do give plyometrics a shot with things such as squat jumps, burpees and frog hops up hills (steeper the more challenging). These are great anaerobic drills and your sport is very anaerobic.

 

[Voice]

Jump squats with weighted chains are the best for explosiveness. We did a combination of plyometrics, jump squats and sleds in training before baseball this season and I increased my speed A LOT. Our trainer was a psycho though he had half the team throwing up. Hahaha, good times....

 

[wolf116]

Weightlifting and powerlifting is where it's at.
ben johnson is said to have squatted 600 pounds while weighing under 180 with no special equipment. http://youtube.com/watch?v=NbgOexlHC-U

If you don't have the amount of fast twitch muscle fibre required, your training will produce limited results.

I know it helped me immensely.

 

[int3l]

Search for a program called Air Alert. Its all plyometrics designed to increase leg power so you can jump higher, sprint a little faster, etc. I did it for basketball and it was crazy how much I gained on my vertical in just the first month.

i've got my hands on some free version of air alert called air alert 3 or something, does this differ from 1 and 2? if so can you post up or link me access to those respective programs? Also another thing, does this kill your legs? I'd imagine i'd have to lay off the leg workouts at the gym if i do air alert so i havent started it yet but would love some comments in regards to this.

 

[immrtlwun]

I used air alert 3 when I did it. The first couple weeks aren't too bad, you should be able to do leg days like usual. Week 7 or so you will probably have to lay off in the gym on legs. I'd say by week 11 you will probably want to drop your leg days in the gym if you're serious about the air alert. But once you finish it and go to maintenance stage, which I think is repeating week 8 again and again, you should be able to continue your leg workout in addition to the program.

 

[Kuroro]

Plyometrics, (front and back) squats, stiff-legged deadlifts, running uphill, sledwork.