8 Essential Drills to Unlock NFL-Style Speed and Power

Decoud refines his speed with expert guidance from J.J. McCleskey, a former cornerback who played six seasons in the NFL. Now the director of training movements at ME Sports in Madisonville, Louisiana, McCleskey emphasizes the critical role of efficiency and explosiveness in speed training. “Speed is everything in the NFL, but it’s about being efficient with it—especially in transitions like cuts,” McCleskey explains. “No one runs a 40-yard dash in a game, but being able to start, stop, and explode out of transitions is essential.”

McCleskey also stresses that athletes must develop balance between their legs to reach their full speed potential. He incorporates single-leg exercises in his training to ensure both legs are equally strong. “Most people’s right leg is stronger than their left, so we focus on single-leg movements,” McCleskey says. “In football and other sports, you’re constantly on one leg. Speed depends on how much force you put into the ground. If one leg is weaker, it leads to deceleration, slowing you down.”

Integrating McCleskey’s drills into your workout routine can help you build the speed and explosiveness needed for NFL-level performance.

1. Circle-Around-The-Cone Drill

This drill targets body control and the key transition between short-area footwork and sprinting.

Setup: Place one cone near you, with two more cones about 5 to 8 yards ahead as the finish line.

Execution: Start on either side of the cone. Shuffle in front, then backpedal behind it. Move quickly, maintaining good form. Once you pass the cone, accelerate forward through the finish line.

Coaching Points:

Stay tight to the cone.
Keep your feet within your body’s frame.
Avoid false steps.
Keep your shoulders square.

Sets/Reps: 6 total reps (3 left, 3 right)

2. Fast Feet Drill

This drill enhances foot speed in tight areas, improving balance, footwork, and acceleration mechanics.

Setup: Place one cone at the start. About 5 yards away, set two cones side-by-side in a slight stagger. Place a finish line with two cones 5 yards ahead.

Execution: Start on either side of the first cone. Circle it quickly while keeping shoulders square, then accelerate through the next cones. Backpedal between those cones and finish with a burst through the final line.

Coaching Points:

Stay tight to the cones.
Sprint in a straight line between cones.
Sprint 3 yards past the last cone.

Sets/Reps: 6 total reps (3 left, 3 right)

3. High-To-Low Drill

This drill focuses on transitioning between sprinting and backpedaling.

Setup: Place four cones in a straight line, about 2 feet apart. Set the finish line 5 yards beyond the final cone.

Execution: Start 8-10 yards back from the first cone. Skip into the drill, emphasizing arm action and high knees. Lower your center of gravity as you reach the first cone, then run to the fourth cone. Switch to a backpedal and return to the first cone. Repeat the pattern through the second cone, finishing with a sprint to the finish line.

Coaching Points:

Skip into the setup.
Keep hips square throughout the drill.
Maintain chin over toes while backpedaling.
Transition at each cone.

Sets/Reps: 3-5 total reps

4. Speed Ladder Change-Of-Direction Drill

This drill improves foot speed and your ability to quickly change direction.

Setup: Lay the speed ladder on the ground. Set up a pair of cones 8-10 yards beyond the ladder to serve as your finish line.

Execution: Start at the beginning of the ladder, backpedaling or moving laterally through it. Follow the pattern of two feet in, two feet out. After reaching the last rung, turn and accelerate through the finish line.

Coaching Points:

Walk through the drill first, then perform as quickly as possible.
Perform both lateral and backward movements.
Stay close to the ladder and keep your hips low.
Turn and explode into the sprint at the end.

Sets/Reps: 4-5 reps of each variation (backward, lateral left, lateral right)

5. Left-To-Right Jumps

This drill targets single-leg explosiveness and balance.

Setup: Arrange nine mini-hurdles at 90-degree angles to create a zig-zag pattern.

Execution: Stand on one leg in front of the first hurdle. Hop over it, then immediately hop to the next hurdle on your right. Jump back to the middle, then continue the pattern until reaching the last hurdle. After clearing the last hurdle, sprint to the finish. Repeat the sequence with your opposite leg.

Coaching Points:

Stay balanced with your chin over your toes.
Focus on quick, explosive jumps.
Sprint at the end of the drill.

Sets/Reps: 6 total reps (3 on each leg)

6. Single-Leg Hops

This drill focuses on rapid turnover and ground force generation.

Setup: Arrange eight mini-hurdles in a straight line, with roughly one yard between each.

Execution: Stand on one leg in front of the first hurdle. Hop over each hurdle quickly, emphasizing explosive movement. After the last hurdle, sprint for 10 yards.

Coaching Points:

Prioritize quickness and rapid turnover.
Explode into the sprint after clearing the final hurdle.
Take full recovery between sets.

Sets/Reps: 3 sets on each leg

7. Single-Leg Swiss Ball Squats

This drill builds single-leg strength and stability.

Setup: Grab a Swiss ball and find a flat wall. Place the ball against your back.

Execution: Stand on one leg, with the Swiss ball against your back. Lower yourself into a Single-Leg Squat. Once you’ve mastered the movement, add light dumbbells for added resistance.

Coaching Points:

Keep your back flat against the ball.
Squat until your thigh is parallel to the ground.
Start with no weight and progress as you gain strength.

Sets/Reps: 5×8 on each leg (superset with Single-Leg Jumps)

8. Single-Leg Band Jumps

This exercise develops single-leg power and explosiveness with the aid of an exercise band.

Setup: Attach an exercise band to a sturdy beam or pull-up bar, creating a handle at the right height.

Execution: Loop the band around your elbows. Assume a single-leg squat position, then launch yourself off the ground into a jump, focusing on explosiveness.

Coaching Points: