All you need for this is a steep decline, most conveniently a hill. Begin the overspeed drill at the top of the hill. When ready, run down the hill as fast as possible but being careful not to run out of control. What this will do is get your legs adjusted to running faster than you normally would on a flat surface.
This will help increase your pickup speed. Again, be very careful not to get caught running out of control. With that much speed, a fall down a hill could be quite painful.
Set up two coaches, 40 yards apart, and line up your players along the line of one of the coaches. All the players should begin this conditioning drill by getting on their knees, with their feet underneath them, in preparation for squat jumps. The drill involves doing a number of different motions, following by a sprint to the other coach. Feel free to vary the number of sprints and the number and type of exercises.
- On the coach’s signal, the players are to rock back onto their heels and do 10 squat jumps.
- Immediately following their squat jumps, the players sprint to the other coach where they will do 10 sit-ups upon crossing the line he represents.
- After their 10 sit-ups, the players then sprint back to the other coach for 10 up-downs or burpees.
- Sprint followed by 10 push-ups
- Sprint followed by 10 mountain climbers.
- Sprint followed by 10 heel touches.
- Sprint followed by 10 jumping jacks.
- Sprint followed by 10 push-ups.
- Sprint one forty-yard dash to finish the drill.
On this conditioning drill, the players can either count for themselves or you can have them all do it as a team. I use this type of conditioning to get the players in shape for the season and for disciplinary reasons. Remember to start at a reasonable level and continue to add reps as the players get into shape.
To begin, split the team up into 2 groups. Instruct each group to go to opposite end zones and line up on the front goal line. In other words, the two teams are facing each other separated by the entire football field and standing in opposite corners.
Next, using a whistle or a yell, signal the players to take off on a sprint down the sideline to the other end zone, so that the groups have now switched sides. Once the groups complete their 100-yard sprint, instruct them to walk the end zone line to the other side of the field. The pace should be a fast walk, and each group should prepare immediately for the next whistle or yell signaling their go. Do four of these laps, and then line up across a line for two 70-yard sprints in similar fashion. Then two 50's, two 40's, two 20's and 2-4 10's (used for quickness in getting off the ball, you can let the players walk the 10 yards back).
I believe this type of sprint conditioning is good for in-season practices, staying in shape for the game and building your wind.Find a football camp or league near you.