3 Speed Drills Every Young Athlete Should Use This Offseason
Ready to get faster this offseason? Check out our training programs at Boardwalk Beasts Football Club, where we've helped hundreds of young athletes unlock their speed potential and dominate on the field.
Speed kills on the football field. Whether you're trying to beat a defender to the edge, chase down a running back, or simply outrun the competition, raw speed can be the difference between good and great. The offseason is the perfect time to build that explosive power and develop the mechanics that'll make you untouchable when it matters most.
At Boardwalk Beasts Football Club, we've seen firsthand how the right speed training transforms average athletes into game-changers. After working with thousands of young players, we've identified three fundamental drills that consistently produce results. These aren't complicated movements that require expensive equipment – they're proven exercises that any athlete can master with dedication and proper technique.
Why Speed Training Matters More Than Ever
Youth football is faster than it's ever been. Defensive backs are closing gaps quicker, linebackers are covering more ground, and offensive players need every advantage they can get. The athletes who dedicate their offseason to speed development show up to practice with a clear edge over their competition.
Speed isn't just about genetics – it's a trainable skill. The key is focusing on movements that develop explosive power, improve mechanics, and build the neuromuscular coordination that translates directly to game speed. These three drills hit all those targets while being simple enough for middle school athletes to master.
Drill #1: Pogo Jumps (Multi-Directional)
Pogo jumps might look simple, but they're one of the most underrated movements in youth speed training. These exercises teach elasticity, timing, ankle stiffness, and rhythm – qualities that separate explosive athletes from the rest of the pack.
How to perform it:
Start in an athletic stance with feet hip-width apart. Jump straight up using primarily your ankles and calves, keeping your knees slightly bent throughout the movement. Land on the balls of your feet with stiff ankles, immediately bouncing back up without pausing. Your contact time with the ground should be as brief as possible – think hot coals under your feet.
The key is maintaining proper posture from head to toe while focusing on quick, reactive contacts with the ground. Your arms should pump naturally to help with rhythm and balance.
Multi-directional progression:
Once you've mastered basic pogo jumps, add directional components. Perform pogos moving forward, backward, and side-to-side. This teaches athletes to control their center of mass in all directions while maintaining the same explosive, stiff-ankle contact.
Why it works:
Pogo jumps develop the ankle stiffness necessary to prevent flat-footed running and build the reactive capacity needed for faster acceleration. When you hit the ground with proper stiffness and elasticity, you're storing and releasing energy more efficiently with every step.
Programming:
Start with 3 sets of 10 basic pogo jumps, focusing on quality over quantity. Progress to 20-30 reps as your technique improves. For multi-directional pogos, perform 5 jumps in each direction for 2-3 sets.
Drill #2: Power Skips for Height and Distance
Power skips are one of the most effective drills for teaching young athletes how to produce both vertical and horizontal force. This dual-force production is exactly what you need for explosive acceleration and top-end speed.
How to perform it:
Start with an exaggerated skipping motion, driving one knee up aggressively while the opposite leg extends back and pushes forcefully into the ground. Your opposite arm should drive up with the lifting knee, creating a powerful cross-pattern movement.
Each skip should cover significant distance – aim for 3-4 feet per skip. The rhythm should be smooth but explosive, with a slight pause at the top of each skip before driving into the next one.
Technical points:
- Drive your knee up to hip level or higher
- Fully extend the pushing leg behind you
- Pump your arms aggressively with each skip
- Maintain an upright posture throughout
- Focus on covering ground, not just going through the motions
Why it works:
Power skips teach the critical timing between arm and leg movements that you need for efficient sprinting. They also develop the vertical and horizontal force production that drives both acceleration and top speed. The exaggerated movement pattern helps athletes feel the proper mechanics they need to apply during actual sprints.
Programming:
Perform power skips for 20-30 yards, taking full recovery between reps. Start with 3 reps and build to 5-6 as your power and technique improve. Always prioritize explosive execution over covering more distance.
Drill #3: Sprinter March (High Knee March)
The sprinter march might look basic, but it's one of the most important drills for developing proper foot strike mechanics and sprint technique. This drill specifically targets the positioning and timing that creates maximum power with every step.
How to perform it:
Stand tall in an athletic position. Lift one knee to hip level while maintaining perfect posture. Your supporting leg should be strong and stable, with your foot directly under your hip. The lifted leg's foot should be dorsiflexed (toes up) and positioned directly under the knee.
Hold this position briefly, then drive the lifted leg down and back while simultaneously lifting the opposite knee. The downward drive should be aggressive and powerful, as if you're trying to strike the ground with maximum force.
Technical focus points:
- Keep your torso upright and stable
- Drive your arms in opposition to your legs
- Maintain dorsiflexed feet throughout
- Focus on the downward drive, not just lifting the knees
- Keep your hips level and facing forward
Why it works:
Sprinter marches develop proper foot strike position and enhance overall sprinting mechanics. The drill corrects biomechanical inefficiencies and ensures athletes generate maximum power with each step. It also builds the hip flexor strength and coordination necessary for high-level sprint performance.
Programming:
Perform 3 sets of 20 marches per leg with 60 seconds of recovery between sets. Start slowly to master the technique, then gradually increase the tempo while maintaining perfect form.
Putting It All Together: Your Offseason Speed Program
These three drills work best when combined into a comprehensive speed training routine. Here's how to structure your offseason speed sessions:
Frequency: Train speed 2-3 times per week, allowing at least 48 hours between sessions for full recovery.
Warm-up: Always begin with a thorough dynamic warm-up including leg swings, arm circles, and light jogging.
Session structure:
- Pogo jumps (3 sets)
- Power skips (3-5 reps of 20-30 yards)
- Sprinter marches (3 sets of 20 per leg)
- Cool down with light jogging and static stretching
Progression principles:
Start with lower volumes and focus on perfect technique. Quality always beats quantity in speed training. Your nervous system needs to be fresh to perform these movements effectively, so never train speed when you're fatigued.
As you improve, you can add resistance (light sleds or bands) or increase the volume slightly. But remember – these drills are about explosive power, not conditioning.
The Boardwalk Beasts Difference
At Boardwalk Beasts Football Club, we've used these exact drills to help athletes drop significant time off their 40-yard dash and become game-breakers on the field. Our athletes consistently outperform their competition because we focus on the fundamentals that actually matter.
The beauty of these three drills is their simplicity and effectiveness. You don't need fancy equipment or complex movements – just consistent effort and attention to detail. Athletes who commit to this training during the offseason show up to practice with a clear speed advantage that coaches notice immediately.
Common Mistakes to Avoid
Rushing through the movements: Speed training is about quality, not quantity. Each rep should be performed with maximum effort and perfect technique.
Training when fatigued: Speed training requires a fresh nervous system. If you're tired, you're training the wrong energy system.
Skipping the warm-up: These are explosive movements that require proper preparation. Always warm up thoroughly.
Ignoring technique for volume: It's better to perform 5 perfect reps than 20 sloppy ones.
Your Speed Journey Starts Now
Speed development takes time and consistency, but the results are worth it. Athletes who dedicate themselves to proper speed training during the offseason consistently outperform their competition when it matters most. These three drills provide the foundation you need to become the fastest version of yourself.
Remember, becoming faster isn't just about running more – it's about training smarter. Focus on these fundamental movements, stay consistent with your training, and prepare to leave your competition in the dust.
Ready to take your speed to the next level? Join us at Boardwalk Beasts Football Club where we provide expert coaching, proven training methods, and the competitive environment you need to reach your full potential. Check out our recruiting programs and see how we can help you dominate on the field.
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