Construct Tremendous Bowl velocity with these dash drills

Whether you're playing in the Super Bowl, training for the NFL Combine, or just looking to improve your running speed for fun, you may have seen Coach Isaac Hadac's popular social media channels as they are designed to help you track your past metrics surpass

Hadac, a former Division 1 soccer player from Binghamton, NY, now trains aspiring athletes to develop all areas of their game, and with few skills being as important as the ability to blitz past opposing players, speed is an essential consideration every great player's arsenal of athletes.

"I've been playing football since I was 6 years old and I'm 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. It was there that I realized I had the potential to be a great player and I set big goals to make it to the NFL. After high school I was offered a “preferential back-up offer” at some D1 schools and decided to attend a small FCS school in hopes of finding some playtime. I worked my tail off this fall semester, but found FCS college ball to be utterly different from tiny New York State Class D football. After struggling and losing my faith, I decided to return to Ithaca College, where my brother was an All-American defensive end, to try and find my passion again."

Take a step back before you put your best foot forward

"When COVID happened I didn't see anything negative, 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 as an athlete. Luckily I fell in love with the game again and when we finally got to play live again in Fall 2021 I was a new player and had a strong season; Amassing 17 solo tackles and 31/2 sacks in my first real college football year on a national ladder.

Hadac joined the University of Albany in spring 2022 where he finally realized his ambition to play top-flight D1 football. During this time he also developed his '5 Star Football' package which offers training and nutritional advice for players at D1 level or those aspiring to be. w that coaching has taken over Hadac's life, the player devotes himself to building. continue to expand its training operations. He also likes to share his hard-earned knowledge, which he has acquired through practical application and experience, via social media.

"My third TikTok post, which featured a new workout split and emphasized the importance of breaking away from traditional bodybuilding splits, took off unexpectedly and helped grow my account to over 10,000 followers," he says. Hadac currently has 170,000 followers on TikTok and more than 50,000 on Instagram. Many of these views come from athletes scouring the internet to improve their running and acceleration speeds. "Speed ​​is a key success factor in today's game," says the coach. “This is no longer a unique selling point, but a basic requirement. Each year at the NFL Combine, we see more and more players setting new records for their 40-yard dash times and showing incredible speed and quickness for their size. Personally, I've never been naturally fast, so I knew this was an area I needed to focus on and improve on."

Train for the task at hand

"There is no magic solution that will make you faster," says Hadac. “An athlete needs to 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 an essential part of improving your 40 yard dash. At the same time, it is important to lift correctly, otherwise the gym can hinder your progress. "

He adds, "Before I started experimenting with different training methods, I trained like a bodybuilder. Although I was quite strong for my age, the training made me stiff and slow. I wasn't focused on rapid muscle development through plyometrics or contrast training. Also, I had more injuries on the field. Other important methods for building speed in the gym include stretching and core strengthening. There's also joint strengthening and stabilization, as well as building explosive strength through heavy, compound movements. But again, seeing significant speed results isn't just about working out in the gym, it's also about proper training on the field, proper nutrition, and proper rest. The gym is just one piece of the puzzle.”

Fortunately, Hadac has provided readers with a comprehensive workout that you can practice to improve your own run times on the field. "In the past few years, I've cut my 40-yard dash time down a lot," he says. "While it's also critical for athletes to incorporate unilateral training that includes plyometric exercises into their program, some coaches encourage advanced plyometric training that involves hurdles and complicated movements, but I find 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 required, or just build up to the full workout by practicing in manageable sections.


Coach Isaac Hadac's Super Bowl Speed ​​Workout

Warm up:

  • Light jog (100 yards down and back)

Stretch: (each 10 meters down and back)

  • knee pulls
  • quad pulls
  • Walking toe touch
  • hamstring shovels
  • Frankenstein's
  • Lunge with a twist
  • Spiderman lunges
  • Side lunges

Form/activation: (2 sets of 10 yards for each)

  • High knees
  • ass kicks
  • High jumps
  • A jump
  • B jump
  • limits
  • sprint backwards
  • toy soldiers

acceleration: (2 sets of 10 yards with each leg)

  • Push-ups begin
  • Side launches half kneeling
  • Shared attitude begins
  • Begins half kneeling
  • Sprinter stance begins

Top speed: (each 2 sentences)

  • 60 yard strider (90% speed)
  • 50 yard build (jog at 100% speed)
  • Flying 20's (Build 40 yards, 100% speed for another 20 yards)
  • 40-yard dashes

Cooling down:

More information on Coach Isaac Hadac's 5 Star Football Training Packages can be found here (

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