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1. 

   SportsCafe on 2010/05/16 at 11:45

   Practice sprinting more. Try increasing foot speed and stride length. Barnes and Nobles has a lot of books on sprinting. Start lifting weights do not worry about bulking up concentrate on total body strength with emphasis on core strength. This link is for speed. http://www.bodybuilding.com/fun/tomgreen1.htm The following is the list of nine exercises. I will explain each one in short detail with pictures of myself performing them from start to finish. Remember, each exercise is meant to be very ballistic so challenge you to be as quick and powerful as possible.

   Tuck Jumps. (2×6)
   Rocket Jumps. (2×6)
   Lunge Jumps. (2×6)
   Line Hops. (2×8)
   Skips For Height. (3×30 meters)
   Skips For Distance. (3×30 meters)
   Straight Leg Bounds. (3×30 meters)
   Forward Weight Throws. (5)
   Overhead Weight Throws. (5)

   Tuesday, Friday (Legs & Back)

   Squats 4 to 6 sets, 8 repetitions down to 3, increasing weight
   Front Squats 2-3 sets, 8-5 reps
   Leg Curls 2-3 sets, 8-12 reps
   Calf raise 2-3 sets, 10-15 reps
   Deadlifts 3-5 sets, 8-5 reps (Tuesdays only, Fridays do Rows, 3-5 sets, 8-3 reps)

   Concentrate on overall fitness and maintaining a healthy heart.
   Nothing beats healthy eating.
   Eat a combination of lean protein and healthy carbohydrates every few hours throughout the day to speed up fat loss and maintain stable energy levels. For best results, eat six times a day. Weight train intensely, three times per week on alternating days with aerobic exercise three times per week.

   Eat your
   Protein from (lean chicken, fish, egg-whites and beans)
   Carbs from fruits and vegetables
   Drink 10 to 20 glasses water per day NO SODA