becoming a faster runnning back

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Okay soo i am a football player and not a bad one ive only been playing 2 years my first i was rookie of the year second i was MVP (this being league football) I am currently in grade nine and my school does not have football forcing me to play league however i am thinking of transfering for football.... anyways to my question im 14 years old i am 5'11 i weigh 160-165 lbs i run about at 4.7-4.8 40 yard dash (5 last year however i've gotten quicker) umm my max bench is 150 lbs and i am going out for a junior team meaning kids would only be my age or 1 year younger (next year) soo i play half back and am wondering are tehre anyways of increasing my sprinting speed/ 40 yard dash time, and also any tips for becoming an even better running back? small things i could do at home i got 3 practices 1 game a week for conditioning but just like footwork drills etc., also i know about nikegridiron.com


thanks a lot
 
It's a site for vertical training but mostly, it would help your sprinting also. Those are mostly all exercises you can do home.
 
Have you asked your football coach? You're essentially asking how to become a better player and specifically a running back. What you really need is technique work more than anything.

If you want to increase your speed, you might seek out a sprint coach at teh local university to have them analyze your sprinting form (stride length, first push off power, etc).
 
yeahh that's true i don't really have a coach now seeing as it';s the offseason anddd well about university i dunno just seems like something i wouldn't really do butt basically i'm just asking for any tips on becoming a faster/ better football player thats all thanks though
 
What kind of back are you? Agility or pure power?
Once you answer that ill try to help ya.

Not bad 40 yard times for you age. i ran about the same when i was 14.
 
Are you doing any other workout offseason? You'll want to be working on your endurance and speed, so you can play the whole game well... just a thought. But really, jumps, skip rope, and get outside and sprint. Sprint 50's and 100's, (after a nice warm-up), then work back down to 40's in a month or two.
 
well to answer your question i am a speed back by nature but could become a power back as i am a good size in my league however i would like to become more of a spee dback as power will come with size speed however is something pretty hard to achieve but i use speed alot more outside to the sidelines alot

and well its canada soo not much outdoor runnning for me and no its almost done my offseason but i was working out a little now i just do pushups situp and crunch variations, dumbell flys anddddd LOTS OF CALVE RAISES

thanks :)
 
Then jump, just inside, jump and jump and jump until you can't jump anymore. Pull your knees up toward you chest and land strong and in control but with your knees slightly bent.
 
Not sure if it's practical or possible, but top end running backs in the NFL use the elastic cords that you strap to your waist and stretch them out then run while it is pulling you.
 
Our track coach used to tie parachutes to our backs... plus using the ropes and stretch bands as suggested. With a buddy any type of rope would do as long as it is thick enough to not cut into you.
 
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