home workouts for athletes to get explosive

At Home Speed Workouts For Football

Written By: Gridiron Elite Training

home workouts for athletes to get explosive

At Home Speed Workouts For Football

Written By: Gridiron Elite Training

Football is a physically demanding sport that requires players to be in top shape. One of the best ways to improve your performance on the field is to incorporate football workouts at home into your training routine.

These workouts not only help build strength and endurance but also improve speed and agility. In this article, we’ll take a closer look at at-home speed workouts and how they can help you become a better football player.

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Football Workouts At Home For Speed

The COVID-19 pandemic has forced many people to change their daily routines, including their workout routines. With gyms closed or operating at limited capacity, many people have turned to at-home workouts as a way to stay active and healthy. At-home workouts are convenient, cost-effective, and can be done without any equipment. The good news is that you can get a great workout at home without any fancy equipment or expensive gym memberships.

When you can’t make it to the gym, or you don’t have any gym equipment, you might think to take the day off and not get your speed work in. Don’t let that excuse hold you back. The best athletes improvise and make the best of their situation, putting in work anywhere at any time.

The speed exercises you can do at home help build stability in your knees, hips, and ankles to help prevent injuries, and they help you improve your overall reaction time.

These speed exercises can be used for any sport but are specifically helpful for those who play football, basketball, rugby, and soccer.

For a challenge, you can do these exercises with a weight vest or free weights (if you have access to them at home) to improve your overall performance. 

Add these exercises to your football workouts at home to see an improvement in your speed and explosiveness.

Benefits of Football Workouts at Home

Football workouts at home are a great way to improve your overall performance on the field. Here are some of the benefits of incorporating these workouts into your training routine


At-home workouts are convenient because you can do them at any time and in any place. You don’t need to worry about driving to the gym or finding a parking spot.


Gym memberships can be expensive, but at-home workouts are free. You don’t need any equipment, so you can save money on gym fees and equipment costs.


At-home workouts are customizable because you can tailor them to your specific needs and goals. You can choose the exercises that work best for you and focus on the areas you want to improve.


Some people feel self-conscious working out in front of others. With at-home workouts, you can exercise in the privacy of your own home.

how to improve running speed for football

At-Home Speed Workouts

Speed is an essential component of football. It can make the difference between a touchdown and a missed opportunity. At-home speed workouts are an excellent way to improve your speed and agility. Here are some exercises you can do at home to improve your speed:

Single-Leg Speed Line Jumps

Start on one foot behind a line or cone. While under control, hop over and back as fast as possible for 10 seconds. For each jump over and back, spend as little time on the ground as possible. 

REPS: 2×10 seconds for each leg

Scissor Toe Taps

Start on both feet behind a line, ladder, or cone. Begin by lifting your left foot and tapping your left toe over the line. As you bring your left foot back, shoot your right foot forward to tap over the line. Continue for 10 seconds alternating your feet as quickly as possible. Add a resistance band for a challenge.

REPS: 3×10 seconds

Ankle Jumps

Start with your feet slightly apart. Begin by jumping up and down, barely bending your knees, and using your ankles and calves to jump vertically in the air. This exercise is perfect for increasing strength in your Achilles and calves. 

REPS: 3×30 jumps

Pistol Squat

This is a more challenging exercise. As a modification, you can hold onto an object for balance. Start on your left leg with your feet hip-width apart. Keep your core tight. Begin dropping your glutes toward the floor without letting your left heel leave the ground and keeping your right leg straight out in front of you. Once you have descended to the bottom of your squat, pause for one second, and rise back to a standing position. Perform ten reps before switching legs and repeat. 

REPS: 3×10 each leg

Reverse Lunge with Step Up Knee Drive

Start with your feet shoulder apart. Begin by taking a step backward with your right leg. As you take a reverse lunge with your right leg, spring your right arm forward to keep your balance. Drop your hips so your left leg (the front leg) is parallel to the ground and your left knee is right over your ankle. Keep your back leg (right leg) bent at a 90-angle pointing toward the floor and your right heel lifted off the ground. Drive your right knee up to a 90-degree angle after stepping up on a box or chair while keeping your left arm up to keep your balance.

REPS: 3×10 each leg

Lunge Jumps

Start in a lunge position with your left leg back and right leg forward. Begin by jumping and switching your legs midair, so you land with your left leg forward and your right leg back into a lunge. Make sure to keep both knees at 90 degrees. Keep jumping, finding your rhythm, and spending as little time on the ground as possible. 

REPS: 3×10 each leg

Mountain Climber To Sprint

Start in a push-up position with your arms extended. Squeezing your glutes, keeping your core tight, and ensuring your body is straight. Drive your left knee toward your chest. Quickly switch and drive your right knee toward your chest while driving your left leg back to a straight-legged position. Continue to drive your knees to your chest simultaneously to mimic a sprinting motion with your legs. Perform 4-8 reps on each leg before bursting into a 10-yard sprint.

REPS: 4 Sets

V-Up Single Leg

Start by lying on your back. Keep your core tight, and your arms extended overhead. Begin by lifting your left leg and touching your foot or shin of the lifted leg. Keep your lower back on the floor and your core tight throughout the exercise.

REPS: 3×10 each

Access More Football Workouts At Home
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Football workouts at home are a great way to improve your performance on the field. Incorporating at-home speed workouts into your training routine can help you become a better football player by improving your speed and agility.

With the convenience, cost-effectiveness, customizability, and privacy of at-home workouts, there’s no reason why you can’t get a great workout from the comfort of your own home. Start incorporating these exercises into your training routine and watch your performance on the field improve.

If you need more speed and agility drills for your training, you can read our latest posts on the “Sprint Workouts to Increase Speed for Football” and “Core Stability Exercises For Athletes.”

Suppose you’re a serious football player looking to play at the next level. In that case, you can access our sports performance training programs, football drills, and workouts, and the Gridiron Recruiting Center inside “The Gridiron Academy” to help you with your football recruiting.

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Gridiron Elite Training was started to help educate and provide football players with a community to receive proper training and guidance.

We created “The Gridiron Elite Academy” which is an online football performance network that provides football players of all levels with sports performance workout programs, football position-specific drills, mindset coaching, mental toughness training, recruiting guidance and help, and nutrition programs.

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