The Best Examples of Speed Training Drills for Football: 3 Examples That Actually Work

Let’s get straight to the point. When coaches ask for examples of speed training drills for football: 3 examples come up over and over from high school to the NFL:

• Acceleration and first-step drills
• Change-of-direction and agility drills
• Game-speed conditioning drills

Those three buckets cover almost every realistic game situation. Within each category, you’ll see specific examples include:

• 10-yard starts
• Flying 20s
• Pro agility shuttle (5–10–5)
• W-drill and zigzag cuts
• Mirror drills
• Tempo and sprint-interval runs

Instead of just listing them, we’ll walk through how each example of drill works, what it trains, and how to coach it so your players actually get faster, not just more tired.

1. Acceleration: The First Example of Speed Training You Should Master

If your first three steps are slow, you’re losing the rep before it even starts. That’s why one of the best examples of speed training drills for football is pure acceleration work.

10-Yard Starts (From Multiple Positions)

This is the simplest example of a football-specific speed drill, and still one of the best.

How to run it:
Have players sprint 10 yards from different starting positions:

• Two-point stance (for skill players)
• Three-point stance (for linemen)
• Lateral stance (for DBs and LBs)
• Backpedal start into forward sprint (for DBs)

Coaching keys:

• Cue a violent first step and a forward body lean (roughly 45 degrees).
• Keep sprints short (10–15 yards) so players can go all-out.
• Time reps with a handheld timer or app to track progress.

Why it works:
Football is full of 5–10 yard bursts. According to performance research summarized by the National Strength and Conditioning Association (NSCA), sprint acceleration in those early steps is heavily tied to lower-body power and technique rather than just top speed.

Falling Starts (Teaching Body Angle)

Another simple but underrated example of acceleration training.

How to run it:

Players stand tall, then lean forward until they’re about to fall. The moment they feel they’re losing balance, they sprint 10–20 yards.

Coaching keys:

• Don’t let them bend at the waist; the whole body leans.
• Push the ground back, not just up.
• Keep reps low (4–6 sprints) with full rest.

Why it works:
This drill teaches the feel of a good acceleration angle—something that separates a player who “pops up” from one who explodes out.

Flying 20s (Building Top-End Speed for Skill Positions)

For receivers, DBs, and returners, top speed matters. Flying sprints are one of the best examples of safe, high-speed work.

How to run it:

• 20-yard buildup at relaxed speed.
• 20-yard “fly zone” at near-max speed.
• 20-yard deceleration.

Coaching keys:

• Relax the shoulders and face; tension slows you down.
• Run 3–6 reps with plenty of rest (at least 2–3 minutes between sprints).
• Use cones to clearly mark the buildup and fly zone.

Why it works:
It lets players hit high speed without a harsh start, which can lower injury risk. Sprinting at high speed also improves hamstring strength and coordination when programmed intelligently. The CDC notes that proper warm-up and progressive loading are key pieces of injury prevention, especially for hamstring strains common in field sports (CDC sports injury overview).

2. Change-of-Direction: Real Examples That Look Like Football

Straight-line speed is nice, but football is messy. You’re reacting, redirecting, and stopping on a dime. That’s where this second group of examples of speed training drills for football: 3 examples really starts to feel like the game.

Pro Agility Shuttle (5–10–5)

If you’ve watched a combine, you’ve seen this one. It’s a classic example of football agility.

Setup:
Three cones in a straight line, 5 yards apart.

How to run it:

• Start at the middle cone, facing forward.
• Sprint 5 yards to one side, touch the line.
• Sprint 10 yards the other way, touch the line.
• Sprint back 5 yards through the middle.

Coaching keys:

• Stay low on direction changes.
• Plant with a strong outside foot and keep the chest over the knees.
• Time every rep to create competition.

Why it works:
It trains lateral acceleration, deceleration, and re-acceleration—the DNA of almost every coverage, pursuit, or route-running situation.

W-Drill and Zigzag Cuts

These are simple examples include drills that teach cutting at angles instead of just left-right shuffles.

Setup:

• Place 4–6 cones in a W or zigzag pattern, 5–7 yards apart.
• Cones alternate left and right.

How to run it:

• Players sprint from cone to cone, making sharp 45–60 degree cuts.
• You can run it with or without the ball.

Coaching keys:

• Plant with the outside foot, push off the inside edge.
• Keep steps short leading into the cut.
• Eyes up, especially for ball carriers.

Why it works:
This is one of the best examples of speed training drills for football for running backs, receivers, and defensive backs because the movement pattern looks like real routes and pursuit angles.

Mirror Drill (Reactive Speed)

Football speed is rarely pre-planned. You’re reacting to someone else. The mirror drill is a great example of reactive change-of-direction.

Setup:

• Two players face each other inside a 5–10 yard box.
• One is the “leader,” the other is the “mirror.”

How to run it:

• The leader moves laterally, forward, and backward.
• The mirror player must stay in front, matching every move.
• Work in 5–10 second bursts.

Coaching keys:

• Emphasize short, quick steps and staying square.
• Switch roles every rep.
• Keep it competitive but controlled.

Why it works:
It blends footwork, agility, and decision-making—perfect for DBs and linebackers reading an opponent.

Sports scientists often highlight that agility is not just physical but also cognitive: reading and reacting quickly matters. Agility research discussed by organizations like the National Institutes of Health (NIH) stresses the role of decision-making and perception in real sport agility, not just cone drills (NIH sports performance publications).

3. Game-Speed Conditioning: Examples That Build Repeatable Speed

The third big category in our examples of speed training drills for football: 3 examples is game-speed conditioning. You don’t just need one fast sprint—you need to be fast over and over again.

Tempo Runs (Play-Style Conditioning)

Tempo runs are a smart example of conditioning that doesn’t wreck legs the way old-school gassers can.

How to run it:

• Choose distances between 60–100 yards.
• Run at about 70–80% of max speed.
• Rest briefly (20–40 seconds), then repeat.

Coaching keys:

• Keep the pace consistent; this is controlled work, not an all-out race.
• Use them on lighter days or early in the week.
• Skill players can run slightly longer distances; linemen can go shorter.

Why it works:
It builds the ability to maintain speed and form under fatigue without turning every session into a grind. Done right, it supports cardiovascular health and aerobic capacity—areas covered broadly by resources like the Mayo Clinic’s guidance on aerobic exercise and heart health (Mayo Clinic – Aerobic exercise).

Sprint-Interval Repeats (Play Clock Intervals)

This is a more intense example of game-like conditioning.

How to run it:

• Sprint 20–40 yards at near-max speed.
• Rest 20–30 seconds (similar to a play clock).
• Repeat for a set number of “series,” like 6–8 sprints, then rest 2–3 minutes and do another series.

Coaching keys:

• Quality over quantity—if form falls apart, cut the set.
• Mix starting positions to mimic game situations.
• Adjust total volume for age and time of season.

Why it works:
It teaches players to hit high speeds repeatedly, which is closer to the actual demands of a drive than long-distance running.

Extra Real Examples to Plug Into Practice Right Away

So far, we’ve hit the main examples of speed training drills for football: 3 examples categories. Now let’s add a few more concrete drills you can rotate through a week.

Lateral Band Resisted Starts

Attach a light resistance band around the player’s waist, with a partner holding the other end.

• Player starts in a staggered stance.
• They drive out 5–10 yards while the partner provides backward resistance.
• Release the band after a few reps and run unresisted.

This is a strong example of blending strength and speed for linemen and linebackers.

Angle Pursuit Sprints

Set up cones at 45-degree angles from a starting point, 10–20 yards away.

• Player starts in a defensive stance.
• On your signal, you point to a cone.
• Player accelerates on that angle as if chasing a ball carrier.

This is one of the best real examples include drills for defensive players.

Route-Specific Sprints for Receivers

Instead of random sprints, run speed work through actual routes: slants, posts, go routes.

• Focus on the first 5 yards off the line.
• Time the full route distance.
• Emphasize clean breaks and full-speed finishes.

This is a practical example of making speed work position-specific.

How to Organize These Examples of Speed Training Drills for Football in a Week

You’ve got a lot of options now. The trick is not to throw everything into one practice. Here’s a simple way to organize these examples of speed training drills for football: 3 examples across a typical week:

Early week (High-speed day):

• Warm-up and mobility
• 10-yard starts and falling starts
• Flying 20s
• Light change-of-direction (W-drill)

Midweek (Agility and reactive day):

• Pro agility shuttle
• Mirror drills
• Angle pursuit sprints

Late week (Game-speed conditioning):

• Tempo runs
• Short sprint-interval repeats at play-clock style intervals

You don’t need to run every drill every week, but keeping one example of each category (acceleration, change-of-direction, conditioning) in rotation gives you a balanced speed program.

Modern 2024–2025 trends at higher levels include using GPS trackers and timing gates to monitor sprint volume and top speed. Even without that tech, you can borrow the mindset: limit total all-out sprints, track times regularly, and prioritize quality over grind.

Safety, Recovery, and Smart Progression

Speed work is demanding. Done carelessly, it can spike injury risk, especially for hamstrings and groins.

A few simple guidelines:

• Always include a progressive warm-up with light jogging, dynamic stretches, and a few build-up runs.
• Increase sprint volume gradually over several weeks.
• Avoid hard speed days on back-to-back days.
• Encourage hydration and post-practice recovery habits.

For general guidance on youth and adult physical activity, the U.S. Department of Health and Human Services provides helpful activity recommendations at health.gov.

FAQ: Real-World Questions About Speed Training Drills for Football

What are the best examples of speed training drills for football for beginners?

For beginners, some of the best examples include short 10-yard starts, simple zigzag cone cuts, and low-intensity tempo runs. These drills teach basic acceleration, change-of-direction, and endurance without overwhelming players with complexity or volume.

Can you give an example of a full speed session for high school players?

Yes. A simple high school speed session might look like this: warm-up, 4–6 x 10-yard starts, 3–4 flying 20s, then 3–5 pro agility shuttles. Finish with light tempo runs if needed. That session uses multiple examples of acceleration and agility work without turning into conditioning-only practice.

How often should football players do these examples of speed training drills?

Most players do well with 2–3 focused speed sessions per week, especially in the offseason. In-season, you might back that down to 1–2 shorter sessions, emphasizing quality and keeping legs fresh for games.

Are long-distance runs good examples of speed training drills for football?

Not really. Long-distance runs can build general fitness, but they’re not good examples of speed training drills for football because they don’t match the short, explosive efforts of the game. Short sprints, agility drills, and interval-style runs are a better fit.

Do linemen need the same examples of speed training drills as skill players?

The principles are the same—acceleration, change-of-direction, and repeatable effort—but the distances and angles change. Linemen benefit more from very short 5–10 yard bursts, lateral shuffles, and resisted starts, while receivers and DBs need more top-speed work like flying sprints.

If you build your weekly plan around these categories and use the examples of speed training drills for football: 3 examples we’ve walked through—acceleration, change-of-direction, and game-speed conditioning—you’ll give your players something better than just “running them” at the end of practice. You’ll be training the exact kind of speed that wins snaps on Friday nights and beyond.