I’m a soon to be Junior. And I wanted to try out for football in my Junior year. I’m 5’11 and weighed 210…I want to play the defensive end position. I know that I will need a somewhat decent speed. So what exercise I can do that will help me increase my running speed and agility?
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I have many you can do, but the person above who said run 3 miles, DO NOT RUN LONG DISTANCE, football is mainly short sprinting, you’ll sprint 100 yards at the most, but you should be practicing more than half a mile of running at a time. Here are all my exercises for you, although some are hard to explain on the internet
23 Laps of Hell:
In collage they do 23, but for your case we’ll shorten it to high school standards, 11. So lets call this 11 laps of hell. In order to do this you need to be on a basketball cort. Its simple really, you need to sprint 11 laps from one basket to another, in under 2 minutes. If you can’t do it in under two minutes, you have to sprint another 5 for punishment. It seems easy but once you acually try it its horrible. My first time I tried it I ran 11 in 4 and a half minutes. I can do it now after a LOT of practice. If you have a hard time doing it in under 2 minutes, raise the time to 3 minutes for the first week or so.
100 yard dash:
This one is simple as well. The best place to do this is on a football field, but if you want you can measure out 100 yards in an open field. What you do is start at the starting point, and run 100 yards. You must run each 100 yard sprint in under 15 seconds, and between each sprint take a 30 second break. You should be able to complete 16 sprints before you stop.
50 yard dash:
the 100 yard dash is mainly for skill positions such as WR or Runningback, if your trying DE, I would do more 50 yard dash’s, not 100 yard ones. For the 50 yard dash, you have to run 50 yards, each sprint in under 9 seconds. Give your self 30 seconds break for each one. You should complete 20 sprints.
Shuffle:
have three cones set up like this *=cone ___=5 yards
*___*___*
start at the middle cone. Shuffle to the right cone, then shuffle to the left cone, and finnish at the middle cone. You can also do this same exercise with 15 yards between each cone, but only recomend that if you conditioning, not if you want to gain speed. Do this as many times as you like, untill you record a fast time. Make sure you time yourself with a stopwatch.
40 yard dash:
I think everyone has heard of this one. Mark 40 yards, and run it. For you, I’d try to run in in 5.5 or less. An ideal time would be 5.2 or less.
I have many more but most are for skill positions, not linemen. If you practice these you should be good though
Shuttle sprints. . . Shuttle sprints. . . Shuttle sprints!!! You will definately want to hit the weight room. A good goal should be to weigh between 230-240. A summer growth spurt would really help, because you’ll put natural body weight on. . . no fat, no muscle. . . just weight. Look into learning the basic hand blocking techniques of martial arts. This will help keep an offensive lineman’s grubbing mits off you.
Great DE’s get to the QB using power and technique. There’s no way a tackle can stop someone whose stronger and smarter than him.
Run 3 miles everyday. Leg press and do crunches. You should be faster and be a few lbs less.
run!
run everyday!
any leg exercises build up those muscles. (ie: leg presses, etc)
but most of all run! around your block, on the track, whatever.
As a wide receiver, I work on my speed and agility more than anything else (the hands come naturally ;D). But every morning, I jog 2-4 blocks before school. I took many of my classes earlier in high school, so I now take two Team Sports classes. I also run track in the offseason.
Another good thing is to make sure you do your squats, cleans and deadlifts with good form. That’s the definate best way to gain leg strength.
However recently, I’ve died down a little. I’m trying to gain wait.
I’m currently at 6’1”, 155 and want to be at 6’3″, 180 by next August.
ohh weights on your ankles it helped me and there is excersises that u put wieghts on this machine and you move yo legs up and down and what not^^ hope it helped.
well i respect what position you are playing the exercise is what i heard is leg stretches and jog at least once daily for about 1 to 2 hours to get you heart rate used to it.
and if you don’t have that much time until tryouts try running in place it helps your heart rate as well.
increase your quad strength. work on your sprinting form.(u can search tips for this). running at max speed beats jogging anyday if u wanna improve speed. do stretches, but the form is what counts. if you don’t get any faster with perfect running form, then you’re just not born a good runner, but this probably won’t happen.
You can run up hills in the woods and jump over logs and around trees and stuff.
For agility:
pick like a line on a road or something, and jump in front of and back of it using just your legs–don’t like bend over it–it’ll help your balance in quick movments.
For speed and stamina:
Take a run around your neighborhood. Jog to one mailbox, without a break, sprint to the next, then jog, then sprint…etc.
Hope this helps– I used it for soccer…
: )
You’re actually up to a good start already. The only thing I can really recommend is try running with weights on; you should thus be able to run faster with them off. Good Luck!!!
nothing is better than wind sprints in the backyard…its even funner when theres snow on the ground