In order to increase speed for football, several different types of physical training are required. Strength training to increase the power is one piece of the puzzle. Plyometric training is necessary to help increase explosiveness. Running sprints helps to put the new found strength and explosiveness together.
Before starting any exercise program a physician should always be consulted.
Strength training for increased speed should be focused primarily on the lower body and core. Squats increase the strength in quadriceps, gluteus maximus, calves and core. Toe raises target the calves specifically. Lunges also increase strength in quadriceps and the gluteus maximus.
Strength training alone will not increase speed. In order to become more explosive, plyometric training needs to be utilized. Plyometric training consists of high-impact training that helps muscles react quickly. One common plyometric exercise involves jumping down from a box then jumping back up as quickly as possible. This exercise is typically completed on boxes of varying heights.
Finally, in order to learn how to run faster, run sprints. Running wind sprints helps cardiovascular health and also teaches your body to move more quickly. One common sprint drill used in football is called "ladders." This drill consists of running sprints, increasing in distance by 10 yards, from 10 yards to 50 yards.