When it comes to football, speed kills. The ability to move quickly, change direction on a dime, and maintain top speed throughout a game can be the difference between making a play and missing one. Whether you’re a receiver looking to break free from coverage, a linebacker chasing down a ball carrier, or a lineman trying to out-leverage your opponent, agility and speed are key. But how do NFL players, the best of the best, hone these essential skills?
In this blog post, we’ll dive into the training routines of NFL pros, focusing on speed and agility drills. With insights from players and trainers, we’ll uncover what it takes to get faster, more agile, and game-ready.
1. Speed Training: The Foundation of NFL Workouts
Many NFL players swear by sprint work as a key part of their speed training. This isn’t just about running in a straight line—it’s about explosive bursts of speed that mimic game situations. One common drill is the 40-yard dash, but athletes like Tyreek Hill and DK Metcalf often include variations like hill sprints, sled pulls, and resistance band training to develop lower body power.
Training Tip: Acceleration Workouts
Trainers suggest focusing on the first 10-15 yards of sprints, which are crucial for accelerating quickly. Drills like sled pushes and resisted sprints help develop the explosive power needed for a quick burst off the line.
2. Agility Drills: Footwork and Change of Direction
Agility isn’t just about being fast—it’s about how quickly you can change direction without losing speed. NFL players often train with cone drills or ladders to improve their footwork. A popular drill is the three-cone drill, where players weave through cones in an L-shape to simulate the change-of-direction moves they need on the field.
Training Tip: Ladder Drills
Ladder drills help players focus on quick foot movements. These drills improve coordination and help players get comfortable moving laterally and making sharp cuts without slowing down.
3. Plyometric Exercises: Explosiveness
Explosiveness is key for all football players. Plyometric exercises, such as box jumps, broad jumps, and depth jumps, help improve the explosive power in the legs. NFL trainers often incorporate these drills into workouts to help players increase their vertical and lateral jumps.
Training Tip: Incorporate Jumping Workouts
Adding box jumps or single-leg jumps to your training can help you generate more power from your legs, which translates into greater speed and agility on the field.
4. Flexibility and Mobility: Avoiding Injuries
Speed and agility are not just about strength. Flexibility and mobility are crucial for maintaining performance and avoiding injuries. NFL players incorporate yoga, stretching routines, and mobility drills into their workouts to keep their muscles loose and ready for action.
