What exercise routines I can do to increase my running speed and agility?
Sunday, March 28th, 2010 at
5:05 am
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?
Tagged with: agility • decent speed
Filed under: Healthy Living Information
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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
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Thank you for a very clear and helpful post. I am definitely a violator of many of these rules. I often find myself conflicted when writing a blog post because I see myself writing more than people want to read, but I feel that I have to do the subject matter justice by thoroughly covering it. I feel that by following some of these rules I end up cutting out important aspects to the discussion. I guess you have to find a balance.