Developing true speed takes patience, but with proper sprinting mechanics, over time you will become the athlete you've always wanted to be. (See Basic Speed Training Drills for Any Sport.) The key to speed training is progression. You must master a sprinting drill with proper technique before moving on to more advanced drills. This is where patience comes in. It may be frustrating, but take your time and fix each drill into your motor program.
The following support drill is designed to help you master the proper body position for sprinting, so you can increase your speed. It will improve your stability and strengthen the main muscles used in sprinting—the hip flexors, glutes and calves. The drill can be performed every day as part of a speed development program. I recommend performing it for 10 to 20 sets and progressing to a distance of 30 yards.
Sets/Distance: 10-12x30 yards