Speed training exercises can be done at home without any gym equipment. Speed is a skill and must be worked on. You need to work on your speed over and over to increase your speed to start sprinting faster.
The skill of speed can be trained anywhere at any time with no equipment. At Gridiron Elite Training, although we use resistance bands, sleds, and hills to train speed, we put together some exercises below that don’t require any equipment.
Football Workouts At Home For Speed
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.
8 Exercises To Increase Running Speed At Home
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
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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
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
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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
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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
Above are some at-home speed workouts you can add to your training on days you can’t make it to the gym.
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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