Football Training Tips : Weight Training for Increased Speed

[EmperorMateo]

i need to know what i can do to improve my 40 time anyone know. I am tall 6'1 and i run a 4.8 i need to shave it down to 4.6

[shaunisabadass]

@EmperorMateo Its called the Air Alert program. Try it out, I went from a 4.7 to a 4.4 in 12 weeks.

[EmperorMateo]

@shaunisabadass how does it work

[superschmaggi]

sets and reps?

[adamoutdoors]

dang hes stong for a little guy. if those are 45s that hes stepping up on that box with. cause thats what i bench. but 150 isnt that much for some people. but im in eight grade so its good for me

[keondre40]

@adamoutdoors the bar and the 45s isnt 150, its 135.

[TheWill669]

u need eat!!!!

u look like a kicker



[LilWayne7901]

how many sets do you do for each exercise?

[JanseThaulow]

Listen at 0:23 pretty funny!

[proconsulaugustus]

SO MANY FUCKING COMMERCIAL ON YOUTUBE!!!!

[heyurhere]

dave chappelle training for the nfl

[Thejadjadjad]

Ridiclous first exercise ..in my opinion i ve increased speed through mainly quadricep machine training and that is the most that helped me ofc hamstring training and i havnt trained the butt area thou but along with threadmill that increased my speed...Question do training the Ass area with ( Donkey kick ) movement does it help speed ??

[TheYmohamed]

hes like a kicker



[NATVSON1]

Anybody else getting sick of these stupid commercials before the video??

[bobendebie]

@NATVSON1 and it is so anoying cause they are the same com everytime

[holidaymad88]

@NATVSON1 I am but if it wasn't for those stupid commercial averts we wouldn't be here watching you tube today as know one pays for it and they rely on advertising.

[jerni2786]

Where the fuck is his legs? I would never advise someone to do step ups with 135lbs on their back... For one, they have no strength to being with, it's a process. Regular no weighted squats to begin with to build definition and some tightness in the legs, then we'd use that box on an actual football field. Lunges, parachute runs and sprint runs (25 yards and back, 35 yards), come on dude, people are here to learn, Give them the basics!

[Relentles4lyfe]

this could mess up ur back, this is better to do with dum bells

[deLasChivas]

ahh lame! i thought this was REAL Football

[SuperSk33t]

dude if ur gonna instruct people teach them right

[somemexicanlost]

Dave Chapple

[themonkboy123]

is there anyway of me getting faster with out lifting heavy weights cause i am 5'6 ?

[GrappyFlappy]

@themonkboy123 Why does your height have anything to do with Lifting?

[dcriders100]

s**t he can lift

[BulldawgE]

To all the people saying he's skinny...Have you dipshits ever hear of Desean Jackson? Sure he took a pretty good hit resulting in a concussion but this is football ladies, not fucking water polo ya homos

[tristianck]

weak i can do that with oveer 300 pounds

[bilobrotherz]

@tristianck do you really think he cares? =P

[maspholm]

@tristianck Are you a lineman? He was like 160 pounds, how much do you weigh?

[tristianck]

@maspholm yes im a lineman

[xJawzBiggestFan]

do those weights weigh two pounds each

[Bowofkron]

@SuperBlaze46 no one cares

[rza139]

Ahahaha!@WarpedSpud.

[LiptonCB]

I'm sure you "squat" 400, and "leg press" 1000...

Would you say your ROM reaches 10 degrees? I'd doubt it.

[diego75]

hes a stubstitute shoelace for the punter

[UchihaElijah]

@diego75 That was good. lol

[ThePoliceofficer24]

Buckle our seat belts?

[489851980730]

"hey every1 i just uploaded a very helpfull video for ppl with dribbling porblems :) check my channel

[ludacrisbig]

Your question: I am 5'11'' and 170 lbs. I am a sophomore in high school and run my forty in 4.74. My vertical is 36 inches and i bench press 195 lbs and squat 405 lbs and leg press 755 lbs. What football position is best for me?

[jzbeater]

@ludacrisbig

play running back

[td31g]

@ludacrisbig don't mean to criticize, but damn 170 and leg press 755?.. when i was a freshman i weighed 120 and leg pressed 1000. You should play wide receiver.

[Bowofkron]

@ludacrisbig saftey

[rolo3040]

One thing I find useful is to always come to practice high. Its really great to smoke a few bowls then come to practice. Today during a preseason game I came high as shit. When they put me in I just sat down and watched the guy I was supposed to block sack our qb whitch was really funny. Then coach yelled at me so I told him to fuck off :) fuck him I like weed better

[Shadowru96]

I guess a lot of people does not get what Otis is trying to tell. These are two exercises that will definitely help any athlete trying to develop Power and Speed. The weight he uses to demonstrate is irrelevant because this will be determined by individualization and period of training the athlete is in at the time. Number of tets or reps will be established considering individual goals based on biological age, gender and periods of maximum trainability.

[magicalcrackdown]

im 10 and could do that

[havana2bueno]

quit hating, when will you retards understand numbers don't mean shit. Some of the best lightweight and welterweight fighters in history didn't even lift weights. And i know people like George St Pierre (One of the greatest MMA fighters of all time) doesn't lift impressive numbers, but so what. Means shit all.

[WTFis69]

You guys really are experts.

[TWchronic]

"buckle our seat belts cus thats the law."

[prettymich42]

thank you if this works you are the man

[FirstNameLastName201]

he was a wide receiver for ohio state

[jaybrezzy13]

plays kicker

[TVairtime]

i can pull 8 plates and i'm 15

[CirCaKinGg]

that was only 45 for the sled pull

[xfactor5nate]

umph!!....and that's alot of weight...hahah

[roller1290]

buckle up your seatbelts, its the law haha

[MejJalTok]

WTF this nigga pick that shit up like it was nuthen to him

[precon08]

I bet hes a really good wideout

[1010zeroskater]

where doyou get that equipment for the sled pull or can i just run while holding dumbells

[midocrimsonfate]

Man you can tell hes skinny but he's bigger than the average man..I wish I was his height im only 5'8 ):

[jbrazee07]

that is soooo unsafe lifting the barbells and doing a step up...

[rugby12345abcde]

on step ups the opposite leg should be driven up to make at MOST a 90 degree angle between the torso and the top of the quat. there is no dynamism in that exercise there.

[ColeTrainPasterTroy]

Im liking this exercize. what sport is he playing??

[adrianpetersonfan12]

@ColeTrainPasterTroy american football

[ColeTrainPasterTroy]

hmmmm. what'd u say bout 155lbs? Im feeling a track athlete

[ReeseyPiecey34]

- I need to buy one of these sleds.

[adrianpetersonfan12]

@ReeseyPiecey34 or u can just use a normal snow sled with some bricks/cinder blocks!

[PoonPirat1235]

would sprinting up hills be a great speed workout, i figure i'd do that for football , im tall and lean , dont weigh much, but my feet are fucking slow, sat this year ont he bench. and im trying to figure something out too build up my speed, cant figure out whats the best form of training.

[networksport1111]

try plyometric training, ie- generally make yourself more flexible.

Also maybe like ladder agility drills, to make footwork better.

For all round fitness training, try the p90x workout, its really good and gets you in optimal shape.

Tbh, there are probably thousands of people who could give you better training advice online than me. But the main thing with training is commitment, and setting yourself goals. And just striving to get better. Or as tony horton says : "bring it".

[LawlDonkeyPunch]

@PoonPirat1235

Just try wearing Ankle weights all day. At school, at the gym, at practice. Whenever.

[DDI0N]

invite me to your gym please?

[riaFbabii]

well if you ever seen randy moss documentary he is skinnny as hell

[WarpedSpud]

Damn hes skinny, what position you figure he plays? Goalpost?

[offensivebackofyear]

you dont have to be big to play football! people think you gotta be big but look at him i say he weighs like 180 and he was moving that barbell that 135 pounds over and behind his head like nothing he knows his stuff!

[cagunna]

@offensivebackofyear nah i doubt 180 i say hes like 165 ish and its probably 155, looks like an extra 10 pounder plate on each side

[offensivebackofyear]

@cagunna dude i dont even remember what i said lol

[cagunna]

@offensivebackofyear lol that he weighs 180lbs and the weight hes lifting is 135

[throwthejavelin368]

@WarpedSpud : he gives the towels

[bosjamez]

@WarpedSpud skinny as hell!!! i guess sort of water boy or something

[hewenthatway]

@bosjamez hes skinny but he picked that shit up like it wasn't shit...thats a good 155 lbs he basically used his delt muscles to pick up

[mrkmcd08]

@WarpedSpud How do you know he cant run a 100 metres in 10 seconds?

[pwnage1157]

@mrkmcd08 because you dont even know how to spell meters

[mrkmcd08]

@mrkmcd08 Thats how u spell metres in Europe u fucking cabbage.

Have a little thought before u waste ur time on such a brainless comment.

[dontstopsk8ing]

@WarpedSpud dosent matter how you look man he probably has a lot of muscle butt dosent show you never know.

[nyvedink]

@WarpedSpud hahahahahahhaha

[ERIKPIEDY]

@WarpedSpud go go power rangers

[GarrettLopeZuno]

@WarpedSpud bet he is a hell of alot faster than you

[IKI11I]

velocity!

[owhare]

i would love to have a gym like that at my disposal and for it to be that empty!!!!

[thedukeofjazz]

height of box is

[Coolkiidy]

HES BEER SKINNY LOL

[myersnall]

its about (teck) muskle mem rep and speed of rep then you add weight you can really shit your body up if you dont have good teck before you add big weights*

you only have one body....

and yes he is skinny lol

[ball1ng123]

seems dangerous

[bkwwatkins540]

that's because it was!

[zaphr89]

Lol guys, deadlift deadlift deadlift, there are a lot of research on speed training, try ast-ss(.)com or search on google. the without doubt best exercise is: deadlift

[crombet01]

for a better exercise, lower the box height and explod up with bottom leg till knee is bent at a 90 degree angle in front of body then return to start position without bottom leg touching the box

[Lazyjay666]

everyone bitching about his legs,he works out for speed not muscle.you can have strength without the muscle mass.

[lmneozoo]

result of 200 years of selective breeding.

[JagFanStevie]

he's got real skinny legs

and yeah the other people that said bout better using dumbbells id agree with that

[cjr122006]

he looks pretty fast!!! but looks can be descieving!!!

[iferrit]

you betcha!!!

[cba2makeaname]

By the looks of his legs he has not been squatin..

[naraku127]

wheres he from ethiopia ?

[homers67]

I thought he was about to snap in 2.

[kingeeer]

I prefer to use resistance bands for speed training, but you do kinda need 2 guys for that. When I do the step up I always use free-weights because they're safer

[NuggetsHoopster]

that looks really unsafe.

[WeeWonder]

yeah..better with dumbbells to your sides

[PeaceMakerZ4life]

damn that guy isn't even breakin a sweat

[m21cerney]

matgylper you should not just train upperbody ur legs and lower body is where you nearly all ur power from nd being a DE you will need lots of leg strenigth

[b3nl3vin]

if you want to build speed run stairs jump rope and just run other stuff is just bullshit to build muscle and is bad for your joints if you do stair sets and jump rope youll get twice as fast

[88lostprophets88]

it doesn't matter, if you're a twig that has all cardio no muscle, you get injured wayy easier. our Defense is fast becuase of weight lifting and they only run a mile every week. if you balance it then you'll be good but i prefer a little more muscle so i have something protecting my fragile insides such as ribs, kidneys, collarbone

[senortank]

You really have no idea what youre talking about.

[zaphr89]

bullshit, speed is power, power is strenght (low rep size) its not that hard to get, if your not some fucking dumbass.

[hewenthatway]

@zaphr89 no, dumbass you can do heavy squats and deadlifts like i did and barely increase your speed. Then you can do SMART workouts for fast-twitch muscles and increase your 40 time by .4 seconds like me now

[RuNiTzSpAnKy]

@hewenthatway so this guys workout improves your 40 time or lifting to heavy improves it?

[CirCaKinGg]

@hewenthatway wat workouts are known assmart workouts ?

[louisianacollege78]

@zaphr89 power is actually a measurement of explosion, maximum force to create movement over the shortest amount of time possible. (ex = vertical). strength is a controlled movement at maximum force without time being an issue (ex = parallel squat).

[chris1kirsten]

@zaphr89 Aye? strength and speed = power... strength is your ability to produce maximum force in 1 movement

[MrDumpshit]

@chris1kirsten power is ability to produce maximum force in 1-5 movements strength is 6-12 endurance is 13 +

[Wibsen1]

@zaphr89 according to your statement, speed = power = strenght .....

now is that so?

[nxtvctm]

@zaphr89 Power is also the rate of doing work. The rate at which you can move your legs matters too.

[rikusoul45]

@zaphr89 he must be master diver to stay in the game. because anyone will push him away

[bmxfreestyler95]

where can u get the sled

[untitled949]

i hate squats i do them wrong so it hurts my neck so fuck but i do love leg press and ur almost using the same muscles

[matgylper]

does leg press also improve your speed ?..

[joecandito]

of course

but squats help alot more

[matgylper]

Okay, Thanks !..

[joecandito]

btw im a sprinter so all i train for is speed

strength is vital. squat and even upper body strength really helps speed

[matgylper]

i play DE/OLB, but mostly DE, so i usually train the upper body..

[joecandito]

alright

wll then you really need to squat

not only for speed but also power

dont do leg press, squat is much better because it makes your body produce more human growth hormone which makes your whole body stronger and free weights are always the way to go

[matgylper]

Okay i used to do both Squat and Leg Press..

[joecandito]

yeah i wouldnt waste time doing leg press

you dont want to overwork your legs, and if you do have more energy just do more squats

for instance i do a 6 sets of squats, including a warm up set, then 4 intense heavy sets, and a cool down set

also squat helps your core and lower back which is vital for football and speed

by the way, if you have a day dedicated to just legs, i dont, but if you do it would be better to do deadlifts with squats rather than leg press

[PFarmer11]

Ya i read somewhere that traing your abdominal and pectorial muscles could increase your speed and vertical leap

[joecandito]

yup

[Martinrui123]

@joecandito true, arm muscle is of course also important, if you want the explosive which a sprinter needs

[BigHayes7771]

why not just use a weight vest and ankle weights builds quick fiber muscles faster.

[Caveit77777]

ankle weights are terrible for your knees though

[Townidiot951]

instead of wieght on the sled we use parachutes is it better or the same?

[RJSARAH10]

can you stunt ur growth on the sled pull? and is the pairashoot good? 2

[THISAINTDIV2]

grate vids, these are some of the best drill i have seen, very simple i will be using them this year to train our div #1 champ football team, keep them coming

[shortstop1616]

he was good most of the way through the video except he messed up a little. When you do step ups, if you step up with the right and follow with the left, your next move should be down with your left and then with your right. The first leg to drop down is the leg that last went up. I been using football workouts at vastmuscle (.com) and have gotten great results

[hlbpr]

Hey Otis, great vids man!

[BoooobMilk]

can u wear a backpack with weights in it and run instead of the sled?

[skaarjhunter]

No. The sled will allow you to lean forward and run. The backpack will hurt your back.

[lagangsta1]

hes doing incomplete step ups, his knee should go up into a 90 degree angle and then go back down. sled pulls great though

[Ingar87]

Dave Chapelle

[Sergeantspoon]

hahahaha indeed he looks like Dave Chapelle

[tastemycupcake]

Thanks for the video.

[chaseluvztoskate]

lol hes doin a gay squat off some bench....

[fastlete]

back breaker

[Jacke740]

Were can i buy that sled ?

[zerosbiggestfan]

wow he's strong for a skinny guy. looks like he was cleaning 150 and his legs and arms are tooth picks.

[xJosebx]

those are bumper plates

all the weights look like 45s with those

he would definitely be able to pull more than 45/90 lbs on the sled if he could play around with 150 pounds. Which he probably was not.

[seacaptain72]

He's using rubber weights, which are in kilos, and that bar is not regulation 45. All in all, he's lifting 75-80 pounds.

[ProFootball24]

The sled is the business. Helps every part of your game step ups will kill your lower body too never seen these 2 exercises performed togather.

[briandawkings]

yeehh those exersises rally work ive never performed them together but thts cus after tht i used to do like 120 metters and tht type of exersise to be fast i mean i used to be in athletics before i started playing football and thats the kind of things they teach you, to be explosive and fast,actually the step ups are to be explosive and the weight pulling is for speed and if you combine those 2 its great.and they might kill ur lower back but thats if you dont use the proper tecnique.

[IceNetx]

thaks otis!

[dier69]

HAHAHA! how funny is it when he is like u put ur (insert long pause) leg up on there stair....He couldnt figure out his left from his right nice one ottis ya dumb ass

[fUtUreIAQB]

man im in eighth grade and ill break him

[Pokerboy12345]

No you wouldnt trust me!!!

[Fritzlarer]

this guy is so skinny, one tackle and he will breake into pieces

[xxMike2Crustxx]

where can i get that sled thing from?

[jfenton9817]

that guy kinda looks like dave chappell

[m88marc88m]

for step ups they have bags goin from 20-180lbs so it is easier to balance then using a bar

[tddraper52]

you shouldn't hurt yourself its a weight exercise but not go crazy and put 300 pounds and go all ronnie coleman

[troybetz]

theyre rubber weights. he probably only has 25's and 10's on the side.

[ChargersLVII]

I think you would probably have a spotter (or two) if you're using an especially dangerous amount of weight though, wouldn't you?

[ladiesman6206]

For this you wont have a really heavy amount weight. There are other ways that make it alot safer to build leg strenght and explosiveness then this. Use a lighter weight and explode more to try to equal it out.

[Djdmc]

we use dumbbells

[ladiesman6206]

that makes no sence. lol

Its definatly the opposite.

[yourbiomother]

is their another exercise that can replace the second one cause i dont know if i can do that one in the gym

[ladiesman6206]

If you dont have a sled use a couple regular size car tires. If you dont have those then get a 45 pound plate and wrap a towel around it and do plate pushes. If your not able to do that, have a partner use a resistance band or a shute (might not be that much resistance though) and try running like that.

[LeeHarveyOswald6]

This is really dangerous.

Might be effective but.. It might not be worth the risk.

Artrell Woods seriously hurt his back doing this