• Speed is an important attribute for many athletes. In football, speed is stressed at nearly every position. Whether you are a wide receiver running routes or a kick returner trying to gain field position, you need to be able to outrun your opponents. Running backs rely on their speed to make them valuable assets for their team. Using workout techniques can improve the speed of running backs, helping their on-the-field performance.
  
  

Plyometric Training

• Plyometric training is a form of workout program that involves quick movements to strengthen fast twitch fibers. These areas of the body are important because when a running back is on the field, he must be able to make quick movements in various directions. Examples of plyometric exercises include box jumps and the jumping lunge. For box jumps, stand in front of a platform 12 to 24 inches tall. Crouch into a squatting position then push through your legs to jump onto the box. Step down and complete the motions again for the next rep. The jumping lunge is a variation on the lunge exercise that works your glutes and hamstrings. Start with one foot in front of you in the lunge position; without your knee touching the ground. Push through your legs and jump straight up. Switch legs while in the air and land in the stepping lunge position. Complete three to five sets of eight to 12 repetitions of plyometric training within your workout.
  
  

Resistance Training

• Resistance training mixed with sprint training can improve the speed of a running back. Add tools such as weighted vests or resistance parachutes to sprinting drills. These types of items add to the resistance the athlete feels while training. This addition forces the body to become acclimated to moving faster while carrying more weight. Once the athlete begins to sprint after periods of time using the equipment, they should be able to move at a faster pace. Examples of such exercises include distance sprints. Set up cones of varying distance such as 20, 30 and 40 yards. The running back must run each distance, rest for one minute, then run the next distance. For additional resistance, have the running backs use these drills while running uphill.
  
  

Weight Training

• Weight training builds the strength and power in the targeted muscles that are being worked. Exercises that strengthen the body can help running backs move faster while on the field. These players must use exercises that build the legs and core muscles to develop this speed. For example, exercises such as squats, sit-ups and leg extensions build the muscles used when running. Add these exercises to your workout plan; while working with heavier weight loads. Complete three to six sets of six to eight reps when weight training to develop your speed. Be sure to warm up and stretch your body when training because not doing so can lead to serious injuries which will hamper your progress.