Our top 5 gym based speed exercises

16 November 2017 Ben Cartwright No Tags

In our previous blog we discussed the top 5 pitch based exercises for developing speed.


We now move our attention to the gym.


Again these exercises are in no particular order and will depend on the player for how/when we use them.


Rear Foot Elevated Split Squats

This exercise is great for players to recognize what areas they need to work on in order to progress. It can uncover mobility & strength issues. The position players adopt in a RFESS is great for loading the front leg whilst testing the mobility of the rear leg. Players that are tight through their hips will struggle to stabilize in this position and will possibly need to regress the exercise. The addition of resistance bands or chains can progress the exercise by increasing the resistance throughout the range of the movement.


Heavy Sled Push

The heavy sled requires players to adopt a position similar to that of a sprinter coming out of the blocks. Being strong in this acceleration position is key for players to rapidly produce force through the ground and drive their body forward. This drill is ideal for players who struggle to produce horizontal force and need to develop the strength part of the force-velocity curve.


Explosive High Step

Ideal for players who struggle to produce power. The idea of the explosive high step is to gain as much height on the jump as possible. This movement is mainly concentric focused meaning there is no counter movement or lowering phase of the movement, just purely force production.


Single Leg Box Jump

Not only do players have to produce power through one leg but they also have to have efficient landing mechanics to be able to carry the single leg box jump out effectively. This is a great exercise for players who need to progress their deceleration and change of direction speed as it requires the players to use the stretch shortening cycle.


Slider Hamstring Curls

As a general consensus we can say that the majority of players will be weak through the posterior chain and specifically the hamstrings. The hamstrings are key during sprinting and being weak in this area can lead to big losses in power and force production as well as increased injury risk. The sliders require players to be strong during both the lowering and drive phase of the movement. If you struggle with the drive phase you can work at getting strong through the lowering phase first by extending the time it takes to get to the bottom.



Football Fitness Federation

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