Welcome back for part two on our discussion on how to increase speed in football.

Click the link below if you missed part one:

The Truth about How to Increase Speed in Football

Do you train for speed during the off seasons? (Photo source: SD Dirk)

Let’s finish up, shall we?

 

What Happens Internally When We Train for Power?

 

In part one, we talked about the role power plays in our speed, but what happens in our bodies as we become more and more powerful?

To say it simply, when you’re training for power, you’re basically training your central nervous system to recruit your fast twitch muscle fibers faster and faster.

 

Periodization Training is Important

 

Periodization is a training philosophy that’s all about training for different purposes throughout the course of the regimen.

Most of the periodization strategies I’ve seen for off season football training start with a Functional or Hypertrophy focus, then progress into strength, and finishes with a focus on power as the season approaches.

Related: Strength Training Fundamentals Every Player Should Know – Part One

 

This is designed to make sure you’re at your peak power and speed-wise when the season starts.

 

Related: The Truth about In Season Football Training

 

Muscle Imbalances Can Hurt Your Speed

 

Muscle imbalances take place when two opposing muscles that counteract one another have differences in strength or flexibility.

Related: Specific Stretches for Football that Can Give You an Advantage on the Field

Example

So in the case of speed, let’s think about our hamstrings and our quadriceps real quick; one is used to bend the knee, and the other is used to extend it.

Now what would happen if one was stronger than the other?

You’re going to be more at risk for injury for one, and it’s going to hurt your speed.

Why?  Because a muscle imbalance between these two muscles will hurt your stride length, which is the amount of distance you can cover with each step.

The imbalance can also decrease the frequency at which you’re able to make your strides when you run.

 

What do you do to improve your speed in the off seasons?

When I was coming up, the “big thing” that was supposed to help you run faster and jump higher were “Strength Shoes.”  Ever heard of, or used those?  

Leave a comment below!

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Web References:
The Importance of Strength For Enhanced Explosiveness (via higher-faster-sports.com)
How Strength Training Helps Your Run (via Active.com)
From Strength Training for Football… The Elite Approach (via sport-fitness-advisor.com)
Role of Periodization (via pponline.co.uk)
How to Fix Muscle Imbalance (via coreperformance.com)
Speed: Beyond Genetics (via coreperformance.com) 

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