Sorry if this has already been asked. I'm 15 years old and I play Strong Safety. I was wondering what some good drills for increasing speed are. My 40 time is around 4.8 and I would like to get that 40 time down to 4.5 or 4.6. I would like to know what kind of weight lifting I should be doing for my legs and what kind of running drills I should do.
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Agility ladder(numerous drills), boxes(vert), cone drills(multiple direction with proper breakdown)to help explosion, stairs, squats, dead lifts, power cleans, negative resistance running.
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For your legs before hitting the weights do squats(all the way down)
lunge walk frog jump and duck walks.
Weights
Squats
Quad extensions
Leg press
Reverse leg curls
Donkey calf raises
Make sure to do lots of sprints and tons of areobic conditiong.
Good luck for next year and have fun!
Happy new year.
Bruce
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