getting fast for football

hi i play wide reciever for my highschool, i will be going in to 10th grade next year..i already know i have good hands and just need to get faster and have a better vertical leap
 
does anyone know the best way to get faster and get a better vertical leap by either doing weight training or drills?
 
i am 5'9 and weigh 155

squats are really good.

leg press is good 2.

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

For speed and acceleration look at doing plyometric drills. This will help with your explosiveness if you need to break a bump from the DB on the snap, as well as increase your top send speed and acceleration.

Look for specific drills on the net, put 40 yard dash into google for example.

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

i've tried searching on google but it most is just sites that are advertising that you have to buy a book to get the tips and drills
 
and yeah i heard plyometrics help alot..do you know any specific drills?

whats your max dead/squat? if its low, weight training will help you the most. dont even bother with plyos.

worrying is a waste of time, when you know Gods in control.

I disagree...
 
Even if your lifts are not huge, plyometrics still aid stability and speed.
 
They will strengthn the muscle tendons and help grow the fast twitch muscles!

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

if you want to build your vert/speed go to www.terminalvertical.com , thats the best vert/speed forum on the net. this is for bodybuilders and most dont know hardly anything about building speed/vert.

worrying is a waste of time, when you know Gods in control.

hamstring exercises in the gym will increase your speed.. also exercises like sprints, lunges, calf raises, ect will help

Age: 15

Hieght: 5'9''

Wieght: 155

Max Bench: 205

stack: No Xplode, cellmass, 100% whey protein

Fballer. I was in the same situation in that I played SS but as a frosh only ran a 5.1 40 which as you know SUCKS!! By my Sr. year I was down to 4.48 and ended up weighing 215 lbs. which as I'm sure you know is VERY good. My coach worked with me on my speed and strength. Here is what you do. First you take leg day VERY seriously and really work hard on your squats and your calfs. Those 2 exercises will help with your vertical, acceleration, and overall body strength. The other thing I did was run sprints between the hash marks cross way on the field with a weighted vest, ankle weights or anything else I could find a couple of times a week. Hit your core areas, power cleans are a GREAT way to do that. MOST improtantly is to stretch. Sounds gay maybe but you won't be thinking that if you put in all of this offseason work and get a stupid injury because you didn't want to take time out to stretch your muscles and keep a good range of motion. Good luck and hit the squat bars.

The ONLY place success comes BEFORE work is in the dictionary!!

Try those shoes from EastBay man i forgot the name they got the giant pad in the front i play wider recvier they work REALLY DAMN good speed and hops and everything works your legs like a m********** just like after one mile

Speed Loading (not sure if this is the correct name) is a good way to increase your power and more importantly acceleration.  This involves attaching a resistance to yourself whilst sprinting a certain distance as fast as you can e.g. parachute, bungee rope, sledge or tyre.

As well as this running downhill will also increase your power and speed.

Thanks

James