Quickness for Speed

Exercises to improve turn over are the following:

• Change in speed drill- You will need a football field to measure off the distances. Start on the goal line; place the first cone at the 15 yard line, the second at the 40, the third on the opposite 45 and the last cone on the opposite 30. Start at a fast pass jog, focus on your running form, once the first cone is reached sprint at full velocity to the 40. Once that cone is reached slow down to your fast jog, stay focused on running form. Once the third cone is reached sprint again at full velocity. Slow down once the last cone is reached. Do 4-6 reps of this, you can increase to 6-8 once you’re in better shape. Remember to run as fast as possible in the distances required. If muscles aren’t being fired at over 93% of its capacity it will not get faster.
• A skip and B skip drills- A skip and B skip can be down at a range of 15-20 yards. This drill is best demonstrated with video. Click here for A Skip. Click here for B Skip.