How To Get Faster At Running In Football

When it comes to playing football, one of the most important skills to have is speed. Whether you’re a wide receiver sprinting down the field or a cornerback trying to keep up with a speedy opponent, being faster can give you a significant advantage on the field. As someone who has spent years honing my speed in football, I’m excited to share with you some tips and techniques to help you get faster at running in football.

1. Proper Warm-up and Stretching

Before diving into any speed training, it’s crucial to warm up your body and stretch properly. Start with a light jog or some dynamic exercises to get your blood flowing and muscles warmed up. Then, focus on stretching your legs, especially your quadriceps, hamstrings, and calves. By properly preparing your body for intense running, you can reduce the risk of injuries and perform at your best.

2. Build Strength

Strength training is a key component of improving your speed in football. Focus on exercises that target your lower body, such as squats, lunges, and calf raises. These exercises help develop the muscles used for explosive movements and improve your ability to generate power. Additionally, incorporating exercises for your core and upper body will enhance your overall athleticism and stability.

3. Sprint Training

To increase your speed, you need to practice running at high speeds. Incorporate sprint training into your workouts by performing interval sprints. Start with shorter distances, such as 20 or 30 yards, and gradually increase the distance as you get stronger and faster. Aim for maximum effort during each sprint and focus on proper running form, including driving your knees and pumping your arms.

4. Agility Drills

In football, being fast isn’t just about straight-line speed. You also need to be able to quickly change directions and react to different situations on the field. Incorporate agility drills into your training routine to improve your quickness and agility. Set up cones or markers and perform drills such as ladder drills, shuttle runs, and cone drills. These drills will help improve your footwork and reaction time.

5. Plyometric Exercises

Plyometric exercises are explosive movements that focus on increasing your power and speed. Incorporate exercises such as box jumps, depth jumps, and bounding into your training routine. These exercises help improve your ability to generate force and propel yourself forward quickly. Start with lower-intensity plyometric exercises and gradually increase the intensity as your strength and power improve.

6. Proper Nutrition and Hydration

Improving your speed in football is not just about training; it also requires proper nutrition and hydration. Fuel your body with a well-balanced diet that includes lean proteins, complex carbohydrates, and healthy fats. Stay hydrated by drinking plenty of water before, during, and after your workouts. Proper nutrition and hydration will provide your body with the energy it needs to perform at its best and recover effectively.

Remember that improving your speed in football takes time and consistency. Incorporate these training methods into your routine and stick with them. Track your progress and celebrate small victories along the way. With dedication and hard work, you’ll soon notice improvements in your speed and performance on the football field.


Getting faster at running in football is not an overnight process, but with the right training techniques and dedication, you can significantly improve your speed. Start by warming up properly, building strength, and incorporating sprint training, agility drills, and plyometric exercises into your routine. Don’t forget to fuel your body with proper nutrition and stay hydrated. So lace up your cleats, hit the field, and get ready to leave your opponents in the dust!