7 weeks · 3x / week · High School
Football Skill-Position Speed
Seven weeks for receivers, backs and DBs: top-end speed, route-breaking deceleration, and the ability to do both on the last drive.
How to run it
- Stopping is a skill and it is trainable. Half of the route work here is about how quickly you can absorb speed, not create it.
- Nothing longer than 40 yards at full intent — beyond that you're training tolerance for slow running.
- Three days, never consecutive. Route work always comes before conditioning, never after.
Springbak® note
Deceleration is a huge, repeated load through the forefoot. Install Springsoles under your cleat insoles in week 1 and keep the same setup through the week 7 retest.
Shop SpringsolesThe goal
Improve flying 10 speed and cut deceleration distance on a 90-degree break by a full step.
How it progresses
Phase 1 · Weeks 1-2
Sprint mechanics and deceleration technique at 80 percent.
Phase 2 · Weeks 3-5
Max velocity runs and full-speed route breaks.
Phase 3 · Weeks 6-7
Sharpen: fewer reps, faster reps, retest in week 7.
What you test
- Flying 10
- 20-yard runway into a timed 10. Two attempts with full recovery.
- 40-yard dash
- Two attempts, same surface and shoes across every test day.
- Deceleration break
- Sprint 15 yards, break 90 degrees at a cone. Measure the steps taken to change direction.
What you need
- Open 60 yards
- Cones
- Timing gates or stopwatch
- Light resistance band
The week
Day 1
Max velocity
A-skips / B-skips
3 x 20 yd each
Flying 20s
5 reps, 20 yd runway
Straight-leg bounds
4 x 20 yd
Nordic curl
3 x 5
Day 2
Break and decelerate
Sprint-to-stick stops
Two-step stop, hold the landing
8 x 15 yd
90-degree route breaks
10 reps per side
Backpedal to break
8 reps
Lateral bounds
4 x 6 per side
Day 3
Acceleration + strength
Resisted starts
6 x 15 yd light
Falling starts
6 x 10 yd
Trap bar deadlift
4 x 5
Pogo hops
4 x 12
Questions about this block
Can DBs and receivers run the same block?
Yes — the breaks are mirrored. DBs run the backpedal-to-break version of day 2, receivers run the stem-to-break version.
Turf or grass?
Whichever you play on, and the same one every test day.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 8 weeks · 4x / week
Football Lineman Power
Add 4-6 inches to the standing broad jump and improve the 10-yard split out of a three-point stance.
Why this fits · We ranked this here because it was written for Football and strength work is exactly what belongs in off-season.
- Written for Football
- Fits off-season
Option 2 · 12 weeks · 2x / week
In-Season Strength
Hold off-season strength through a full competitive season with no drop in game-day legs.
Why this fits · We ranked this here because it was written for Football and strength work is exactly what belongs in off-season.
- Written for Football
- Fits off-season
Option 3 · 6 weeks · 3x / week
Speed & Acceleration
Cut 0.10-0.15s off a 40-yard dash by improving push-off angle and ground contact quality.
Why this fits · We ranked this here because it was written for Football and speed work is exactly what belongs in off-season.
- Written for Football
- Fits off-season