NORTHWESTERN

FOOTBALL

FOOTBALL
SPEED / CONDITIONING
PROGRAM

Speed Training
Speed Coaching Cues

3 Aspects of Running Mechanics

1. Posture
2. Arm Action
3. Leg Action
Speed= Stride Length x Stride Frequency
40 Yard Dash

The stance
1. Front leg or Power leg should be one-and-a- half shoe lengths from the starting line.
2. Back leg or Speed leg should be one shoe back from the heel of the foot of the Power leg.
3. Starting base is narrow (hip width). If feet are too wide then our angular velocity will be
decreased.
4. Let the athlete pick which leg will be his Power and Speed leg. This will usually be his jump
leg.
5. The Power leg should be placed in a 90 degree angle with the Speed leg placed in a 135
degree angle. This will also be the zero-step.
If legs are overextended (past 90 and 135) the athlete will have no range of motion
hence no explosive drive.
If legs are too bent (less than 90 or 135) the athlete must rise and unfold before
forward force can be applied.
6. Balance and driving action are the two key factors when starting the 40.
7. If too much weight on front arm 1) there maybe not be enough pressure on the legs to drive
and push out properly; and, 2) you may stumble out and catch yourself before you regain
balance.
8. Start terminology: Jump and Drive a hard charging start, full extension of zero steps.
9. Power arm is 6-8 inches above the hip of the power leg.
Zero-Step
1. The explosive drive of the power leg into the ground is the primary movement of any explosive movement.
2. The athlete must be totally extended w/ no knee bend and a complete extension, or firing, of the hips.
3. Emphasize the complete extension of ankle, knee, and hip with maximum force application.
4. The body angle in relation to the ground coming off the start should be at 45 degrees.

The 1 Step
1. The 1-step legs knee lift will have the lower leg (the shin) parallel w/ the body line while the upper leg (the thigh) will
be parallel w/ the ground. If the knee lift does not reach parallel a lack of flexibility may be the problem.
2. When the athlete begins his 1-step the heel of that foot should go no higher than the sock level of the 0-step leg
(prevents premature rising and over striding).

3.

The foot contact of the 1-step should be under the hips, as it should be with any step. The greater the force applied
on the 0-step, the further the hips will project forward, which in turn will create a longer, more powerful stride.

First 3-6 steps

1. Heel will not in contact with the ground.
2. Acute shin angle as foot strike ground. If the shin lands perpendicular to ground, the foot can only pull the hip
through, which is a decelerating motion.
3. The shin of the recovery leg will not rise above parallel. High recovery during this phase will cause a scuffing of the
foot rather than a stabbing and driving action.
4. Must apply full force into ground during acceleration phase.
5. Low heel recovery, which will increase further down the course.

Steps 6-8
1.
2.
3.

The heel recovery will move steadily higher as the athletes velocity increases.
The technique blend from the start phase through the acceleration phase into the top end speed phase should be a
smooth blending. If the athlete feels or the coach can see a definite transition the athlete is not accelerating properly.
To determine if the athlete is running at a desired intensity the 11 yard line (10 meters from the start) will be a land
mark. If the athlete is digging, driving hard their seventh or eighth step should be the line of demarcation (the eleven
yard line).

Maximum Velocity
1.
2.
3.
4.

The athlete must routinely visit his max velocity, or he will not be able to achieve it.
35 or 45 yard sprints would be best.
The athlete cannot take small choppy steps when attempting to gain max velocity.
The Russians and East Germans found their 30 meters times were faster when they bounded out of their starts.

Arm Action
1.
2.
3.
4.

The arms work in opposition of the legs.

The shoulder should be as relaxed as possible, with the swing coming from the shoulder joint as the shoulders stay
square in the direction of the run.
The swing should be strong, but relaxed to help provide force for the legs.
The hands should be relaxed. On the upswing, the hand should come to the point just in front of the chin and just
inside of the shoulder.

Posture
1.

2.
3.

At the beginning of the run, the emphasis should be pushing backward and downward to the set the body in motion,
overcome inertia and gain speed.
The body should have a lean in relation to the ground of 45 degrees, but there should no trunk flexion, as that will
restrict hip flexion and cut down the stride length.
As the rate of acceleration decreases, the body position becomes more upright and the emphasis becomes more
downward push off the ground, to utilize body momentum.

The two methods of sprint training which have the most direct carry-over to developing running speed are Overload
& Overspeed drills. Each of these methods train certain sprint characteristics which you must focus on and
compensate for in order to gain a beneficial training effect.
OVERLOAD
Resisted sprinting, (loading via gravity, a harness/parachute/sled). Mechanically, these drills tend to:

arrest your arm and leg action

increase ground time in an attempt to power-through each stride

Regardless of actual horizontal velocity you must overemphasize two things in order to gain a training
effect:

Arm & knee punch; swing your arms (cheek to cheek) and drive your knees up.
Explosion off the ground; explosively drive each step down into the ground.

Quality means everything in these drills, so breathe and stretch for 12 min after each rep.
OVERSPEED
Assisted sprinting (gravity assisted via a shallow [12%] slope or high-speed towing with a harness/ bungee cord).
Our objective is to exceed natural top speed by ~10% [23 mph over top speed]. Mechanically, these drills tend to:

make you lean back

cause you to over stride in an effort to brake and protect yourself

You must overemphasize three things in order to gain a training effect:

arm & leg turnover rate; stride frequency

foot plant directly beneath the hips, as when sprinting normally; get into it, dont lean back
aggressively exploding through each sprint in an effort to reach hyper-speed; dont hold back

Overspeed sprints: start at the numbers of a Football field, accelerate up to the midfield crown and burst
down through the far sideline at hyper-speed. Again quality is everything, so take 12 min to catch your
breath and stretch between reps.

Speed may be increased by targeting three major components of sprinting; running

mechanics, stride length, and stride frequency.
RUNNING MECHANICS
The starting point for improving your speed is in evaluating and correcting your
mechanics. Poor running mechanics are the result of poor motor patterns formed over
time which you must now overcome and reconstruct. By repetitively following the cues
listed below you can correct any poor mechanics you have picked up over the years.
The key to reconstructing poor motor patterns is repetition of good practice.
Head
Balanced, not bobbing, chin parallel with ground, natural
Eyes
Focus where you're running, do not look at the ground, keep eyes open
Arms
90 angle at the elbow through the full swing, swing from shoulders, swing
forward up to arm pit height, swing back - drive elbow back; hand to back
pocket, swing forward and backward not side to side, do not cross-over,
swing as though you are pounding a drum or hammering a nail.
Hands
Tight, yet not clinched into fists, thumbs up
Torso
Upright, over hips not in front, except during starts and turns, tight midsection yet not stiff, slight forward lean
Lower body
Hip flexion: drive knee high; Lower leg and foot: pull under thigh/butt; Hip
extension: extend lower leg and foot forward as you forcefully drive thigh
downward, extending at the hip

Foot contact: foot makes ground contact beneath hip to slightly behind (if
contact is made in front of hip/body, braking will occur), make contact with
mid-foot to ball of foot, grab/paw ground, extension should be achieved in
the hip, knee, and ankle, explosively pushing off behind the body by
extending at the ankle and pushing off from the toe.
STRIDE LENGTH
Stride length is determined by your explosive drive off of the ground, and your
ability to fully flex and extend about the hip, knee, and ankle. Either one of these
variables has the ability to compromise your stride length if underdeveloped or
overdeveloped (out of balance).
You will optimally improve your drive off of the ground by incorporating a
progression of strength and power resistance training, plyometrics, and overload
running. Your ability to fully flex and extend about the hip, knee, and ankle is a matter
of flexibility, and it will be improved through a progression of flexibility movements.
STRIDE FREQUENCY = strides time or distance (the number of strides taken in a set
distance or time).

To improve stride frequency you will implement overspeed neuromuscular

training. These training techniques will force the neuromuscular system to
operate at a much higher rate than would normally be possible.
The key to this type of training is preparation and progression. You must work up
to, and into these advanced drills.
Never attempt these drills in a deconditioned state, or before proper warm-up
and stretching.
These drills include rapid fire sprints, downhill sprints, and bungee assisted
sprints.

Speed / Conditioning
Monday

Weeks 1-2

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 6 times.(Come To Balance) 1.00 REST
Power:
Power speed drills (same as flex runs) but 50 yds.
Agility:
Dot drills routine
Cool Down: Stretch

Tuesday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
120s x 10 @ 22 seconds (1/2 Gassers Times OL/DL 20-21 sec. Combos 18-19 sec. Skill 17-18)
Cool Down: Stretch

Thursday

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 5 times. 1:45 rest
Power:
Power speed drills
Agility:
Ladder drill (routine)
Cool Down: Stretch

Friday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
120s x 10 @ 22 seconds
Cool Down: Stretch

Speed / Conditioning
Monday

Weeks 3-4

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 8 times with 1.00 min. rest
Power:
Power speed drills @ 50 yds.
Agility:
Ladder drill routine (Cone Drills)
Cool Down: Stretch

Tuesday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
120s x 10 @ 20 seconds
Cool Down: Stretch

Thursday

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 8 times. 1:00 min. rest
Power:
Stadium climbs up and down 6 times
Agility:
Dot drill routine
Cool Down: Stretch

Friday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
120s x 12 @ 20 seconds rest
Cool Down: Stretch

Speed / Conditioning
Monday

Weeks 5-6

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 10 times. 1.00 min. rest
Power:
Power speed drills
Agility:
Dot drill routine
Cool Down: Stretch

Tuesday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)

300yd Shuttle x 3 (25yd x 12 trips) 1:30 min rest

OL/DL: 70 sec
LB/FB/TE: 68 sec
EE: 66 sec
Cool down: stretch
Thursday
Speed/Power/Agility
Flex Runs: (30 yds)
B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 10 times. 1:00 min. rest
Power:
Power speed drills
Agility:
Ladder drill routine
Cool Down: Stretch

Friday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
120s x 12 @ 19 seconds
Cool Down: Stretch

Speed / Conditioning
Monday

Weeks 7-8

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 12 times. 1:00 rest
Power:
Power speed drills
Agility:
Dot drill (Cones)
Cool Down: Stretch

Tuesday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)

300yd Shuttle x 3 (25yd x 12 trips) 1:30 min rest

OL/DL: 68 sec
LB/FB/TE: 66 sec
EE: 64 sec
Cool Down: Stretch

Thursday

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (See Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 12 times. 1:00 for rest
Power:
Power speed drills
Agility: Ladder drill routine
Cool Down: Stretch

Friday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
120s x 14 @ 18 seconds
Cool Down: Stretch

Speed / Conditioning
Monday

Weeks 9-10

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 14 times. 1:00 rest
Power:
Up Hill Running 6x40yds or Stadium Stairs 6x40yds
Agility:
Ladder drill routine
Cool Down: Stretch

Tuesday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)

300yd Shuttle x 3 (25yd x 12 trips) 1:30 min rest

OL/DL: 66 sec
LB/FB/TE: 63 sec
EE: 60 sec
Cool Down: Stretch

Thursday

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (See Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Sprints:
55x4 (Accelerate & decelerate) repeat 14 times. 1:00 for rest
Power:
Power speed drills
Agility:
Dot drill routine
Cool Down: Stretch

Friday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
120s x 16 @ 18 seconds
Cool Down: Stretch

Speed / Conditioning
Monday

Weeks 11-12

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Power:
Up Hill Running 6x40yds or Stadium Stairs 6x40yds
Agility:
a) Pro Agility 3x
b) Figure 8 Drill 3x (45sec rest between reps. 1:00 between drills)
GAC Championship:
Full Gassers 5x (5 position-43sec., 3&4 position-40sec., 1&2 position-38sec.) 2:30 rest
Cool Down: Stretch

Tuesday

Conditioning

Flex Runs: (50 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)

300yd Shuttle x 3 (25yd x 12 trips total) 1:30 min rest

TEST PROTOCOL
OL/DL: 65 sec
LB/FB/TE: 62 sec
EE: 59 sec
Cool Down: Stretch

Thursday

Speed/Power/Agility

Flex Runs: (30 yds)

B-Skips, C-Skips, Butt Kicks, Ankle Flips A-Skips.
Stretch: (Team Routine)
Technique: (3pt. Stance)
6 45 yard Strides
6 Accelerations (build-ups; 45 yds. / 15 yd. Increments)
15yds speed, 15yds speed, 15yds full speed.
Power:
Up Hill Running 6x40yds or Stadium Stairs 6x40yds (walk 40 for rest)
Agility:
a) Pro Agility 4x,
b) Figure 8 Drill 4x,
c) 70 yd. 1x
45sec rest between reps. 1:00 between drills
GAC Championship:
Full Gassers 4x (1:00 for rest) L5x (5 position-43sec., 3&4 position-40sec., 1&2 position-38sec.)
Cool Down: Stretch