Gain Super Bowl Speed with These Sprint Drills

Whether you’re playing in the Super Bowl, training for the NFL Combine, or just want to improve your running speed for fun, you might have seen Coach Isaac Hadac’s popular social media channels because they are designed to help you overwrite your previous stats.

Hadac, a former Division 1 football player from Binghamton, NY, now trains aspiring athletes to develop all areas of their game, and with few skills as important as the ability to blitz past opposing players, speed is a essential aspect of any great athlete’s arsenal.

“I’ve been playing football since I was 6 years old, following in my brother’s footsteps,” says Hadac. “I didn’t even fall in love with the sport until I was a sophomore in high school. There I realized I had the potential to be a great player, and I set my goals to reach the NFL. Upon leaving high school, I was offered a “preferred walk” offer at a few D1 schools and decided to head to a small FCS school in hopes of finding play time. I worked my tail this fall semester, but I realized that FCS varsity ball is totally different from New York State’s tiny Class D football. After struggling and losing faith, I decided to retreat to Ithaca College where my brother had been All-American Defensive End, to try to find my passion.

Take a step back before putting your best foot forward

“When COVID arrived, I didn’t see a negative in it, I saw it as an opportunity for me to change my life and become an elite player,” says Hadac. “I used this time when the world was slowing down to experiment with my training and change who I was as an athlete. Fortunately, I fell in love with the game again and when we were finally allowed to play live again in the fall 2021, I was a new player and had a great season; racking up 17 solo tackles and 31/2 sacks in my first real year of college football, on a nationally ranked team.

Hadac transferred to the University of Albany in the spring of 2022, where he finally achieved his ambition of playing elite quality D1 football. It was also at this time that he developed his “5 Star Soccer” Package, offering training and nutritional advice for D1 level players, or those who wish to reach this level. Now that coaching is taking over from Hadac, the baller is focusing on building. continue to develop his training business. Also, through social media, he enjoys sharing the hard-earned knowledge he has gained through real-life applications and experience.

“My third TikTok post, which featured a new workout division and highlighted the importance of breaking away from traditional bodybuilding divisions, unexpectedly took off and helped grow my account to over 10,000 followers,” says- he. Currently, Hadac has 170,000 subscribers on ICT Tacand more than 50,000 on instagram. Many of these views come from athletes who scour the internet to improve their running and acceleration speed. “In today’s game, speed is an essential component of success,” explains the coach. “It’s no longer a unique benefit, but rather a basic requirement. Every year at the NFL Combine, we see more and more players setting new records for their 40-yard rush times, showing incredible speed and quickness for their size. Personally, I’ve never been naturally fast, so I knew that was an area I needed to focus on and improve.

Train for the task at hand

“There is no, one magic solution that will make you faster,” says Hadac. “An athlete must train properly in the gym and on the field, consume the right foods and fluids, recover effectively, and plan their weeks accordingly. The gym is a critical part of improving your 40-yard dash. At the same time, it’s important to lift correctly or the gym can actually hinder your progress.”

He adds, “Before I started experimenting with different training methods, I was lifting like a bodybuilder. While I was strong enough for my age, training made me stiff and slow. fast twitch muscle development through plyometrics or contrast training.Plus I was experiencing more injuries on the court.Other important methods for increasing speed in the gym include stretching and core strengthening. There’s also strengthening and stabilizing joints, as well as building explosive power through heavy, compound movements.But again, to see significant speed results, it’s not just about working indoors but also training properly on the pitch, eating and recovering properly.The gym is only one piece of the puzzle.

Luckily, Hadac has provided readers with a comprehensive workout that you can practice to improve your own running times in the field. “Over the past few years, I’ve been able to drastically reduce my running time by 40 yards,” he says. “While it is also crucial for athletes to include unilateral training in their program, which includes plyometric exercises, some coaches favor advanced plyometric training which includes obstacles and complicated movements, but I find that they can be confusing for athletes My approach is to keep the training simple and straightforward.

The full workout is below. To modify and make it easier for beginners: You can start with 1 set where 2 are needed, or just go full workout practicing it in manageable sections.