Use this quick drill to improve that burst of speed from any stance. Measure time to each cone and over time you will see an increase in speed. Simple principles for players of any age. Great for coaches, parents, or players to facilitate.

4 cones set out 5 yards apart
Sprint to each cone from the stance
Return to perfect stance form after each cone
The player will get tired, so keep them motivated and hydrated

Transcript:

Hi everyone, this is Coach Dwight with an excellent drill to increase your speed from every stance you may be in. This one's called five-yard stance sprints. So, what is a stance sprint? Well, every position has a stance. If I'm a running back, I'm usually like this, all right? I'm waiting, ready. If I'm going to be a wide receiver, I might be down like this. My DBs, my defensive backs, they might be like this, right? Every single position, what you need is a burst of speed, an explosion from that position right away. So, what we've done is we've set out four cones five yards apart, and all we do is we do the sprints that you remember from when you were a kid. Let me show you and then we'll discuss.

Stance. Stance. Stance. Wide receiver.

So, you start with your stance no matter if it's right back. What you're working on is that explosive speed. Are you getting to each cone as fast as you can? Now, if you're a parent or the coach, have your iPhone, your smartphone, your Android—have it ready and have your timer on there and do a stopwatch. All right, it took you 2.5 seconds to get to that. Now, let's do it a week later and show measurable results.

Another great thing about stance sprints is, let's say I'm a DB and I'm working on my backpedal. Yeah, you can do every position with four cones five yards apart. Trust me, it'll wear you out, but over time it'll condition you and get you ready for game time. Hope you enjoy this video. See you next time.