Sprint-Based Football: A Transformative Approach at Randolph-Macon College
Jan 22, 2025 6:31 pm
Coach -
Today’s insight is from a clinic at the 4th Annual Lauren’s First and Goal Clinic, “Weekly Practice Structure and Organization.” In it, Pedro Arruzza outlines a new approach to his program's philosophy which began in 2020.
The 5th Annual LFG Virtual Clinic is just 30 days away! Ticket pricing has changed for this year’s event. Both the individual pass and staff pass give year long access:
- Individual is $99
- Staff is $392 ($49 per coach for a staff of 8).
Tickets here: https://lfgf2025.coachtube.com/
With 125+ presentations covering every area of the game, this is the best deal for your professional development.
Sprint-Based Football: A Transformative Approach at Randolph-Macon College
D3 Top in Win % since 2019:
- North Central 95.77%
- Mount Union 93.06%.
- Randolph-Macon 90%
At Randolph-Macon College, Head Football Coach Pedro Arruza has spearheaded a revolutionary approach to conditioning and training that prioritizes speed, explosive movements, and injury prevention.
This shift in the program's philosophy, initiated in the spring of 2020, stems from a growing recognition of the importance of sprinting and explosive performance, particularly in a sport where speed truly "kills."
Arruza’s new direction came out of an intensive period of rethinking training methodologies, during a time when many football programs were paused due to the pandemic.
With more time available, Arruza immersed himself in conversations with leading coaches and experts in the field, such as Tony Holler (known for his “Feed the Cats” philosophy), Mike Tucker from Villanova, and Connor Hughes from Army. These discussions, along with his own reflections, led to a complete overhaul of the team's training and practice structure.
The Shift in Program Philosophy
Before 2020, the team at Randolph-Macon followed a traditional weightroom-heavy approach, prioritizing strength and endurance with drills like the 300-yard shuttle. However, this method didn’t fully align with the speed-first focus that Arruza felt was necessary for success in modern football.
One of the major turning points was the decision to move away from distance tests like the 300-yard shuttle, which, according to Arruza, didn't correlate to the explosive demands of football. The program was relying too much on numbers like squat and bench press stats, and not enough on improving players' speed and explosiveness.
In response, the Coach Arruzza restructured the team’s training to emphasize field work first—sprinting, jumping, and other speed-based exercises—before transitioning to the weightroom. This adjustment led to better results in both player performance and injury prevention.
Sprinting: The Core of the Program
The decision to prioritize sprinting was central to Arruza’s new philosophy. Sprinting is not only the most demanding physical activity, but it is also an excellent total-body exercise that can translate directly to improved football performance. Arruza observed the remarkable improvements that came from shifting focus to sprinting, even during the offseason when the team had limited access to traditional weight room equipment.
Sprinting provides multiple benefits: it improves speed, which is crucial in football, builds confidence in players’ ability to run fast, and helps prevent injuries, particularly to the hamstrings. Arruza noticed a significant reduction in soft tissue injuries, such as hamstring strains, which had plagued his players in past training camps.
A Tailored Approach to Training
Arruza’s sprint-based program isn't one-size-fits-all. While all players engage in sprinting drills, the intensity and distance vary depending on the position. For skill players, sprinting distances are longer, whereas offensive linemen focus on shorter sprints, but the emphasis on speed remains universal. Even traditionally less-mobile players, like offensive linemen, are encouraged to improve their sprinting and jumping abilities.
The results have been striking. The offensive line, traditionally seen as the slower, more powerful unit, has shown remarkable athleticism. Arruza points to recent examples of offensive tackles who, at 275 pounds, could vertical jump over 30 inches, showcasing the significant improvements in both speed and explosiveness across the roster.
The Culture of Full-Speed Practice
In addition to physical training, Arruza redefined the practice structure to reflect the sprint-first mentality. Practices are deliberately kept short but highly intense, with every drill conducted at full speed. Arruza insists that "if you're not practicing at full speed, you're not getting better." This philosophy extends beyond skill players and affects the entire team, reinforcing the importance of high-intensity, game-like conditions during every practice session.
Building a Football Team, Not a Track Team
One of the challenges Arruza faced was convincing players, especially those new to the program, that the sprint-based philosophy wasn’t about making them into track athletes, but about making them faster and more explosive football players.
His message was clear:
"We're not building a track team, a powerlifting team, or a bodybuilding team; we're building a football team."
By maintaining this focus, the program has seen positive results not only in athletic performance but also in player engagement. The athletes have embraced this shift, understanding that being faster and more agile on the field is essential for success. This culture of speed and explosiveness has permeated every aspect of the program, from strength training to practices to player attitudes.
A Cornerstone for Success
Under Coach Pedro Arruza, Randolph-Macon College’s football program has undergone a transformative shift towards sprint-based training, with an emphasis on speed, injury prevention, and explosive power. The results speak for themselves: the team is faster, more explosive, and better prepared for the demands of college football.
By prioritizing sprinting and fieldwork over traditional weightlifting-based approaches, Arruza has successfully crafted a program that not only builds strong athletes but also more dynamic football players capable of competing at the highest levels. The sprint-based philosophy is not just a trend at Randolph-Macon College—it's a cornerstone of their program's future success.
Always be growing!
Coach Grabowski
P.S.
Listen to more of Coach Arruzza and his program’s transformation on today’s podcast episode of Sprint-Based Football with Tony Holler.
Get Started/Learn More with these Sprint-Based Football Resources On CoachTube: