Cornerback Training

Speed & Agility

Football Skills

Cornerback Weight Training

Cornerback IQ

Diet & Supplements


Great Cornerbacks

Study these guys...

  • Deion Sanders
  • Charles Woodson
  • Darrell Revis
  • Champ Bailey
  • Darryl Green
  • Nnamdi Asomugha
  • Asante Samuel
  • Al Harris

Video Library

More Coming Soon....

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines

Connecting Strength and Speed

A recent study in Strength and Conditioning Journal tested a group of college football players and found that the players with a greater squat max, relative to their body weight, tended to have faster 40 times.

Strength is speed. The strength of your prime movers plays an essential role in your performance, and without it, your ability to sprint, stop, cut, break, jump, and hit will be limited.

As a Great Cornerback, it is very important to know how your body moves, so you can strengthen those movements and become that much greater an athlete.

Strength of the Prime Movers

The prime movers of sprinting are your hamstrings and glutes, because they are the muscles doing most of the work to pull you forward. (Go out and do some sprinting, and you will find the next day that your hammies and the lower part of your glutes are sore.)

Your quadriceps help your glutes to give you a push when you start, but then only act as shock absorbers and stabilizers for your knees.

Meanwhile your calves and hip flexors are the muscles that get your legs off the ground.

So while every muscle group in your leg is important when training for football, for speed you should put special emphasis on strengthening your:

You should safely, progressively get these muscles as strong as you possibly can, and strengthen them through the same line of motion that you will move in while sprinting. Later, you'll convert this strength into power.

(Specific exercises are demonstrated in the Strength and Power Training sections.)

This translates to more force generated during the contact (or ground support) phase of sprinting, which enables your legs to pull your body further through each stride than they would if they were weaker. And "viola", you then have a longer stride.

Upper Body Strength

Your legs don't do it on their own. Your upper body does some of the work along with your core when you swing your arms, so make sure you also strengthen your:

to help with your arm swing.

Core Strength

Having core strength is crucial because your core supports ALL your athletic movements. During sprinting, for example, your core acts as a stabilizer while your limbs propel you forward. So if your core is weak, any movement of your arms and legs will be limited by it.

This means you will be slower.

It is the things you don't do that come back to bite you, so make sure you don't overlook the importance of a strong core.


New! Comments

Have your say about what you just read! Leave me a comment in the box below.

(Endorsed by

Be a Shutdown
Corner in 18 Weeks!

Shutdown Cornerback Training Program

The Shutdown Cornerback
Training Program

Shave 3-5 Tenths
Off your 40!

The Speed Encyclopedia

The Speed Encyclopedia

Cornerback Critique