I need some workouts and advice for speed trainning over the summer for high school football.
126788
Lots of sprints. I would suggest getting a wait vest if you can find one. Also try to get a runners parachute. I had a couple friends who used to use them, and it helped their speed dramatically (4.3-4.4 range in the 40). If you've never seen one, its a small parachute connected to a harness that you wear. As you run, the parachute extends out behind you and causes heavy wind drag, causing you to have to fight harder to run.
160092
Almost, try to go to the gym 3/4 times a week, occassionally fit in a swim and a run. Play football when the season's on. Guessing i'm almost with you on that one
607961
Matt's advice is very good. As a cross country runner and track runner myself, I usually run for 4 weeks before cross country season begins to get used to the distance. I train to peak at the right time (usually the state championship meet), which means to work slowly up to that day. You don't want to burn out before August. I would advise running 1-3 miles a day every other day throughout June and half of July (1 mile on monday, 2 miles on wednesday, 3 miles on friday, 1 mile on sunday, 1 mile on monday...etc.) This gets your muscles in better shape and your heart in better shape. Also, make sure your diet is good. Eat lean meat, fish, some carbs, and loads of fruits and vegetables. Since an 8k is a tiny bit less than 5 miles, you want to work up to 5 miles at the end of July and beginning of August. Depending on when your race is, try to run every day at the end of July and beginning of August. Those days should include some timed runs (ie. run for 45 minutes at a steady pace). If you take the same course each time for the same amount of time, you can see how much you improve! Make sure to get a couple of days a week where you run the actual 8k distance. Then, the week before the race, take it down a notch. Run maybe 3 miles a day. The day before the race, do a 20 or 30 minute LIGHT run. Then, stretch really really well. That's just to make sure your muscles know what you're doing the next day. The day of the race, go out feeling great and knowing you can do it!!!
29614
yes it is certainly possible. If you do not know the rules of the game, get a basic football book to explain the rules at a high level. This will help ease your transition\n\nBegin working out with weights and running. Use common sense and don't overdo it. You do not want to get hurt in training. \n\nContact the coach of the team, and tell him of your interest. Most HS teams have offseason workout programs where the players lift weights and train together. This will get you into the program. \n\nWork your butt off both physicvally and mentally. And remember do not expect too much of your self at first. It will take a while to feel comfortable. \n\nWhatever you do good Luck to you - and don't forget your school work in pursuit of football
524391
ideally, u shd get urself a sprint coach at ur local running club.\nI would start prob by doing some weights and getting your strenth up to increase the capability of the force your muscles can exert. \nThen I would start to do more powerful weights like cleans. This will increase your explosive power and make you quicker off the line. \nPlyometric exercises are also good in improving speed (bounding, jumping, skipping etc). \nAnd of course sprint work at ur local track will also be vital. If its pure speed ur after then sessions like 5x60m flat out with a couple of minutes recovery wd be gd.\nAlways ensure u are fully warmed up as these exercises will put pressure on your leg muscles and may cause them to pull or tear!
487642
Lots and lots of running! That's the only way to really improve your times.  I run the mile in school.\n\nYou want to run short/medium distances so I'll assume that's anywhere between the 400 meters and the mile so I'll suggest this training routine:\n\n1) Warm up with 15 minutes of easy jogging, stretch your quads, hamstrings, and calves thoroughly, jog easily for five minutes, and then run 200-metre intervals in about 28 seconds each, with two minutes of light jogging between intervals. Over a period of several weeks, progressively reduce the recoveries to about 30 seconds or so. The idea here is to learn to function at about two seconds per 200 faster than one's current best 400-metre time.\n\n2) Follow the same warm-up procedure outlined in workout No.1, and then run 400-metre intervals, with the first 200 of the 400 completed in about 33 to 34 seconds and the second in 28. Recover for three minutes between intervals. Over a period of several weeks, progressively reduce the recoveries to one minute. The concept here is to develop the ability to run faster than current 400-metre pace when one is already somewhat tired.\n\nIt's tough to have the commitment , but try your hardest and you willl improve.  Find some time during the week to run and MOST importantly, have fun!
103096
my coaches seem to like endurance drills. they are HOOOOORRRRIBLE but they take up some time and they really are helpful.\nThe one that seems to stick the most: Sprint from first cone 2 the second one (straight line) jog to the next cone (also straight line) Sprint up the hill, then sprint down  (obviously a little distance away) and at the bottom of the hill, do 10 pushups. from there run in for a grounder, throw it back, then sprint back to the first cone. Repeat for 10 minutes, but with younger kids you should adjust the pace and difficulty or the lenghth.\n\nFor drills try 6 on 6 offense defense, put the goalie in goal, have each defender pair up with an offender and start the ball with offense, like a mini scrimage because it starts out pretty close to the crease. its fun and it also teaches cutting skills. Relays are alot of fun too, and keeping one thing in focus, like one day, cradling and ground balls, and another day just throwing, a day of just conditioning etc.\ngood luck!
629725
if you love this sport as much as you say i would stick with it. All the sports teams out there have to have practices like this. They work hard durring the summer to be ready for the season. My brothers play High School football and i see what they go through. some quite but they are the ones that shouldn't have went out after middle school..... just look at the big picture and follow your heart.
527167
Just run before the season.  running a lot will not only make you faster for the season.  It will also help your stamina greater because you have been running all year long.
639383
great question.  First off, as a wide receiver, you need to work on your hands.  After all, you have to be able to catch with your hands and not your body.  Best thing for this is to buy a Nerf football that's attached to a rubber band.  I think you can buy these on line or at place's like Academy.  What you do is, hook one end of the rubber band to a fence or pole.  The height should be at your shoulder's height. Then you stand and through the ball out away from you, because of the rubber band, it will come right back and really fast.  It forces you to put your hands up and catch the ball with your hands. Many NFL Wide Receiver's use this technique. \nSecondly, you need to run routes.  Get with some buddies, grab a football, go to a field and have one of your friends throw to you. You can get online and find some specific routes to run, i.e., post corner, in route etc. It would be helpful to have at least three people. One QB, one WR, and a defender. Since you're playing both WR and FS, you would want to change up and cover sometimes too.\nThird, work on your feet.  Marry a jump rope. This will educate you feet and make them quicker.  Jump rope all the time!!!!\nFourth, the weight room.  Try not to lift heavy weights.  You don't need to bulk up as a receiver.  Just light bench press, dumbell press, curls etc. Your best bet is to lift light with a lot of reps.  This will give your muscles stamina.  For your legs, squats (light), leg press, leg curls and extensions. When you're working on your legs, try to train your muscles to burst.  Meaning, on the exertion part of the lift, really burst the weight up or out. But make sure it's in a controlled way.  Don't over do it in the weight room.  As far as running two miles, that's fine, but you need to work on burts.  Meaning you need to work in some sprint work.  This is very important.  Run some 100's, 150's, 180's, and 220's.  Always stretch and warm up first and cool down and stretch afterwards.  Vary your workouts from day to day. Right down your routine for lifting and running Monday through Friday. I used to lift in the morning, and run in the evening.  Monday was heavy upper body lifting, and running day 4 400's 60 to 70 seconds for each, and 2 200 yard (sprints), 2 100 yard sprints.  Tuesday was heavy leg day, and jogging..2-3 miles, Wednesday was light upper body, short sprints..100's, 60's and 40 yard dashes.  Spend 1hr on the track.  Thursday was light lower body, and hill work or bleacher's. Try to burn your quads, yeah!!  Friday was a total body workout in the weight room (light) and some light jogging.2-3 miles at a relaxed pace. Good luck. Contact me if you need me to send you a specific routine.
612667
I would suggest that you mix some track workouts into your training routine.  Start with 10x100 repeats on 30 seconds rest and work your way up to 200's, then 400's, then 800's.  This type of extended sprint work will result in much faster times as your body learns how to process the lactic acid buildup, increasing your VO2Max, or the body's ability to carry oxygen to the muscles.  Be sure to maintain your weekly long runs to continue to build your aerobic base.\n\nGood Luck!
207983
As a High school track runner i can give you some advice dont always work at just the 100 in order to pick up speed you must run other longer sprints such as a 300 in practice or like 7 150s we do it all the time in track practice and learn to push off on your blocks at the start keep your body down in the first 5 sec then pick it up head straight foward and keep your arms moving fast im sure you know since your a miler that if your arms are still moving your legs are still moving so move them at a fast pace and never ever look back to see whose behind you!! also learn to open you stride!!! i hope this helps you!!
427102
You want simple drills such as dribbling around cones, practicing shooting with your left foot in your spare time, one on ones with your mates, and you need to do some continuous and circuit training to get your general fitness up...as for controlling the ball at high speeds try some fartlek training...this is running at different speeds over different terrain!
133387
I'm guessing that you are talking about a race later in the summer since cross country season hasn't really started up, anyway, it just depends on your training.  If it is later this summer, make sure that you get plenty of training in to build a good base for later in the season.  Talk to a coach to work out a good running plan over the summer, and work your way up in mileage gradually.  By the time you get to the race you should do fine.  My first 5k was on a flat course too, and I got about 20:15, but most of the guys on my team got around the 22-24 min range.  Just make your goals reasonable according to your training level and move them down twenty or thirty seconds as you achieve your goals.  Hope this helped, and have a good race!
305682
One word-SPRINTS- there is no better tip than getting into game shape. You should play pick-up with some people and work on your foot work too. Also when you get pissed off kick the football around and knock the crap out of it the work on power on your shot.
120447
find a good coach and train a lot
341849
try joining expertfootball.com, there are a bunch of great drills in the training section, and there are tons of people willing to help you in the forums, so join! You can pm me when u join, my username is iwannagopro. I would be happy to help and im sure many others would be too!