D3’s Winningest Since 2019:
- North Central: 95.77%
- Mount Union: 93.06%
- Randolph-Macon: 90%
At Randolph-Macon College, Head Football Coach Pedro Arruza has flipped the script on training, putting speed, explosive moves, and staying healthy at the top of the list.
This game-changing switch kicked off in spring 2020, born from a fresh take on what really wins in football—a sport where speed doesn’t just matter, it dominates.
The overhaul came during the pandemic, when most teams hit pause. Arruza didn’t sit still. He jumped into talks with big names like Tony Holler (the “Feed the Cats” guy), Mike Tucker from Villanova, and Connor Hughes from Army. Those chats, mixed with his own ideas, sparked a total redo of how his team trains and practices.
A New Way to Play
Before 2020, Randolph-Macon leaned hard on the weight room—think heavy lifts and long endurance tests like the 300-yard shuttle. But Arruza saw a problem: it wasn’t making his guys fast enough for today’s game. Tests like the shuttle didn’t match the quick-burst action football demands. The focus was stuck on squat and bench numbers, not on lightning-fast feet.
So, he flipped it. Now, the team hits the field first—sprinting, jumping, and sharpening speed—before even touching weights. The payoff? Players perform better and dodge more injuries.
Sprinting Takes Center Stage
Sprinting drives this new approach. It’s tough, works every muscle, and ties straight into football’s need for speed. Arruza saw the proof even in the offseason, when weight rooms were off-limits. His guys got faster—and it showed on the field.
The perks pile up: speed spikes (a must in football), players feel bold tearing down the turf, and injuries—especially tricky hamstring pulls—drop off. Arruza’s noticed fewer guys limping out of camp since the switch.
Custom Fit for Every Spot
This isn’t a cookie-cutter plan. Every player sprints, but the how and how far depend on their role. Skill guys like receivers stretch out longer runs. Offensive linemen stick to short bursts. Speed’s the goal for all, though—even the big guys up front. And it’s working. Arruza brags about 275-pound tackles who can leap over 30 inches straight up. That’s not just power; it’s explosive speed shining through the whole lineup.
Full Throttle, All the Time
Practice got a makeover too. Sessions are short, sharp, and full-on. Arruza’s rule is simple: “Go full speed, or you’re not improving.” Every drill mimics game pace—for everyone, not just the flashy skill players. It’s about building a team that’s ready to fly when the whistle blows.
Football, Not Track
Selling this to players—especially newbies—wasn’t always easy. Some worried they were training for a sprint meet, not a gridiron clash. Arruza shut that down quick:
“We’re not molding track stars, powerlifters, or bodybuilders. We’re crafting football players.”
The message stuck. Players bought in, seeing how speed and agility win games. That vibe now fuels everything—lifting, drills, even how they carry themselves.
The Proof’s in the Wins
Coach Arruza’s sprint-first revolution has turned Randolph-Macon into a powerhouse. The team’s quicker, more dynamic, and tougher to beat. By ditching the old-school weight-room obsession for field sprints and explosive work, he’s built athletes who dominate college football’s demands. This isn’t a passing fad—it’s the bedrock of Randolph-Macon’s rise.
Want More?
Football Playbooks | Throw Deep Publishing Best Books | Throw Deep Publishing Best Videos