Best Football Workouts At Home And Exercises To Increase Running Speed

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Speed Training Exercises To Do At Home

At Home Speed Workouts For Football

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, I put together some exercises below that don’t require any equipment. 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 specifically helpful for those who play football, basketball, rugby, and soccer.

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

Scissor Toe Taps

Start on both feet behind a line, ladder, or cone. Begin by lifting your left foot and tap 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 extended straight out in front of you. Once you have descended to the bottom of your squat, pause for one second, and rise back up to a standing position. Perform 10 reps before switching legs and repeat. 

REPS: 3×10 each leg

Reverse Lunge with Step Up Knee Drive

Start with your feet shoulder with 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 into 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 that 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, spending as little time on the ground as possible. 

REPS: 3×10 each leg

Mountain Climbers

Start in a push-up position with your arms extended. Being by squeezing your glutes, keeping your core tight, and making sure your body 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. 

REPS: 3×10 seconds

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 up and touch 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 into your training on days you can’t make it to the gym. 

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

If you’re a serious football player looking to play football at the next level, you can access all of 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.

best football workouts for speed and agility

Add more football workouts at home by registering for our free workout series inside the Gridiron Elite Academy below.

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Gridiron Elite Training
Gridiron Elite Training

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.

The Gridiron Academy
Gridiron Elite Training
Gridiron Elite Training

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.

Gridiron Academy