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Most football players can be taught and trained How To Run Fast!

Again, in case you forgot, true speed work is defined as 2-8 seconds of full speed, full intensity running with full (minimum of 3 minutes) recovery.

If your ‘football speed workouts’ don’t fall under that category, then you are not training your football players to improve their ability to accelerate effectively or develop faster top speeds.

Because running fast is, without question, a skill. And there are certain elements of running that need to be developed in order to get consistent results.

And those results come from a focus on the following five areas, in no particular order.

Speed Fundamental #1: TEACH PROPER ARM ACTION

Ultimately the role of the arms is to stabilize the torso.

In doing so, it allows for greater power transfer and force application, factors critical to speed.

All arm action should take place through the shoulders. Cue athletes to keep the elbows locked at approximately 90 degrees. In front, the hands should not cross the midline of the body.

Hands should come to cheek height in front and clear the hip in the back. Also, focus on driving the elbow or the hand down and back, keeping the elbows close to the body throughout the entire range of motion.

You’ll be surprised how difficult this is for many athletes.

Speed Fundamental #2: TRAIN FAST, RUN FAST

I don’t care what sport you coach. If all your training is at a submaximal pace, then you are not going to develop faster athletes. It’s just that simple.

This principle is not just for track sprinters. From soccer to football to lacrosse and everything in between, athletes need to train fast if they want to be fast.

I’m not saying a football player shouldn’t do aerobic work, but they spend a great deal of time accelerating to a ball and to/from a defensive player.

To get where they want to go faster, they must have faster acceleration speed. And this comes from doing acceleration work at full speed with full recovery as I mentioned above.

For some people this is difficult to comprehend. 4 second sprints with 3 minutes rest seems like a waste of time.

Believe me, it isn’t.

But if you’re coaching true speed/power athletes like sprinters and football players, high intensity sprints with full recovery *must* be the *foundation* of training.

Aerobic work serves as recovery from speed work, it does not get them ‘in shape’ specific to the demands of football.

This is not even a debatable concept.

Speed Fundamental #3: BE PATIENT

I’m not just talking about being patient with your athletes as you break them down to build them up.

I’m talking about being patient within each repetition of speed work.

Speed can’t be forced. Athletes must learn to override the voice in their head that says ‘try harder, run harder, push, strain, hurry up’.

Instead they have to let the speed come to them.

During acceleration, ground contact time goes from long to short. But most athletes are in a big rush to get up and into their ‘normal’ full speed running technique.

This is the equivalent of shifting the gears of a sports car as quickly as possible. It will not maximize performance.

Athletes need to be patient. Spend more time on the ground as they overcome inertia and accelerate. Stride length and frequency should increase naturally, as a result of efficient force application, strength and mechanics. They should not be forced.

Athletes should reach triple extension with each stride, fully completing the action of driving down (and back).

Instead I see athletes trying to shift gears too quickly. This results in reaching a slower top speed earlier in the run.

Since an athlete can only maintain top speed for 1-2 seconds before deceleration begins, impatience during acceleration will cost them speed and time with every step they take.

Speed Fundamental # 4: GET STRONGER

If you work with athletes, particularly teenaged athletes, then time spent developing physical strength in the weight room should be a fundamental part of your program.

Athletes who do not focus on strength development have a very low glass ceiling that will prevent them from making significant gains in speed.

It’s just common sense – the stronger you are, the faster you can propel your body forward.

But this doesn’t mean going into the weight room and lifting like a bodybuilder.

When I go in the weightroom I see athletes doing pointless training.

Here are some examples of lifts that, for our purposes, are a waste of time:

– anything on a machine such as hamstring curls, leg extensions

calf raises, Smith Machine squats, etc.

– single joint movements such as bicep curls

– chest flies, tricep extensions, etc.

While these are all great movements for looking good at the beach, I cringe when I see in-season athletes doing these lifts as part of their training. And I see it more often than not, sadly enough.

If you want to know exactly how to develop strength in your football players (even your pre-teen athletes) that will transfer to the football field or track, I recommend going to either of my websites listed below and check out the NFL Speed Training DVD’s! by San Diego Chargers running back LT and the Denver Broncos D-Back Champ Bailey!

Speed Fundamental #5: STEP OVER, DRIVE DOWN

The ability to apply force to ground and, more specifically, mass specific force, is the primary mechanical consideration you must spend your time on during each speed session or drill session.

Athletes have a variety of issues adversely affecting their lower body mechanics.

But the vast majority of them stem from lack of physical strength and the inability to recover the heel underneath the hips, step over the opposite knee and drive the foot down into the ground so that it lands beneath the hips and not out in front of the center of mass.

If there is one topic of discussion that I get the most questions about it is the concept of ‘step over, drive down’.

If there is one topic of discussion I get the most emails from satisfied customers about, it is the positive results gained from teaching athletes how to ‘step over, drive down’.

And this is the case at every level of sport.

I’ve written about this extensively in the past. So if you’re interested in reading more, check out my football websites and read the football coaching or football training articles.

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Of all the odd names for college football games (or for that matter games of any sport) the coveted Battle of the Milk Can has to be arguably the most bizarre name in existence. In this annual rivalry game played between Boise State University (BSU) and Fresno State University the teams of masculine warriors square off in an epic battle to determine who will have the privilege of hoisting the Milk Can Trophy.

Individuals unfamiliar with the notion of playing a football game for something called the Milk Can Trophy would probably guess that the origins of the name must be rooted in some antiqued terminology native to the area. Much to the surprise of folks educating themselves about the limited history of the Battle of the Milk Can is the fact that the unique title began in 2005. Perhaps something as nonsensical as a battle over a can of milk should not be a complete surprise coming from two universities that are named after nonexistent states. When listing the fifty states in the union neither the state of Boise nor the state of Fresno come up.

It should come as no surprise that dairy farmers are behind the naming of the Milk Can Trophy. The Fresno State Bulldogs are located in Fresno, California and the Boise State Broncos are located in Boise, Idaho. It just so happens that California and Idaho are two of the top five dairy producing states in America at numbers one and four respectively. The Bronco Dairy Boosters give money to Boise State and at the same time another dairy organization called the South Valley Dairy Group gives money to Fresno State. The two men responsible for the unforgettable Battle of the Milk Can game title are Roger Fluegel and Dan Van Grouw who have ties to both the schools and dairy funded booster programs previously mentioned.

In what might come as a surprise to outsiders the concept for a Milk Can Trophy game was an instant hit with fans and the football programs themselves. Unfortunately due to administrative issues the inaugural trophy was not ready in time to be awarded to the winner of the 2005 contest (Fresno won 27-7). Every year the winner of the big game has the privilege of keeping the trophy for a year and has the distinct honor of having their team victory engraved on the trophy for posterity. After five seasons now the Boise State Broncos are off to a commanding three win lead after winning the last four contests since losing the inaugural match up.

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Sports betting has become a pastime for many and a recreation for many sports enthusiast. As football has many followers from around the globe, it has also made more exciting by betting done by enthusiasts and making guesses on who would win the game.

If you are an avid football follower and you are also into football betting, it is important to have your football betting strategy so that you can increase your chances of winning and of course, managing your risks as well. Of course, you are putting your money on the outcome of the game and for sure, you would not also want to simply lose it all.

If you are an enthusiast in sports betting, here are a few tips that might help you in placing good bets and in helping you reduce the risks and increasing your chances of winning.

– Know the teams. Have a research on the teams playing. Of course, with a good background on their past performances, training and past injuries can help you check out if they have the higher chances of winning the game over the other. This is one way of narrowing your risks in your betting and will also help you make a good choice when it comes the choice of team.

– Learn whereto put your money. In sports betting, there are different bets that you can choose from and your choice is crucial as different types of bets have different chances of winning and have varying risks as well. You can bet on the team that will win, which is called the straight bet and you can bet also on two teams winning in different games in no particular order. You can also bet on the scores of the game at halftime or after the entire game, and many other types of bets. Keep in mind that the more risks you are putting your money into, the higher winnings you can get and that should be a consideration.

– Learn to manage your money. In betting where there is no clear cut way to win, it is always important to manage your money well. Make sure to bet only on the most profitable wager type. Flat betting is also another football betting strategy that you can use to help you manage your money. This is done by betting a flat rate or same amount every game. Of course, winning on a small bet and losing on a bigger bet will still be losing for you, so flat betting can be a way to make good winnings.

These are just a few things that you can keep in mind in trying to make a football betting strategy. Keep in mind to also have fun as betting in sports is made not to earn money but to make the game more fun. Do not dwell too long on your loses and do not chase it as well. This will only lead you to more impulsive betting and may lead you to more losing as well.

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