This is session number four of our exclusive Speed Academy.
Speed coach Mike Antoniades has an eight-step programme to improve your speed and agility.
Follow the steps below and you should see a difference in your speed whatever sport you play.
2. AGILITY DRILL
The agility drill helps to improve your nimbleness on the pitch.
You'll need to make an agility ladder to do this drill. This can be made out of 20 sticks or flat cones.
The sticks should be flat about 30cm long. The space between sticks or cones should be 35cm apart.
Try to be light on your feet, running on the balls of your feet while using your arms for balance.
And remember to rest and stretch the hamstrings and calve muscles every 6 runs.
What do I do?
Start at one end of the ladder and do each of the following drills three times, taking a ten second break between each.
Single legs running
Double legs (feet together)
Sideways double legs (facing right)
Sideways double legs (facing left)
Single legs and sprint 10m at end
Sideways left and sprint 10m
Sideways right and sprint 10m
Layout cones as shown above. The cones or markers are placed 10m apart (5m for under 12s) to form a square.
How do I do it?
Run towards the cones to complete the square, finishing where you started off.
Run forwards to the first cone, then sideways shuffle, then run backwards and then sideways shuffle to the final cone (x5)
Forward, backward, forward, backward (x5)
Forward, Carioca, Forward, Carioca (x5)
Backward, sideways, backward, sideways
Run forward to all four cones
You should rest for 2-3 minutes in between sets and stretch.
Make sure you use the correct press-up technique
This drill will help to build up your upper body strength.
How do I do a press-up correctly?
Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward.
Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees.
Try to avoid sticking your bum in the air and make sure your rhythm is smooth.
How many should I do?
Under 13s 4 sets of 10 push ups
Over 18s 5 sets of 15 push ups
Strong abdominals give you good core strength, which is essential for all sports.
How do I do a sit up correctly?
Start off by lying on your back with your knees bent, making sure your feet are flat on the floor.
Bring your feet in towards your bottom and lock your hands behind your head.
Bring the shoulders and the upper body up towards your knees.
Come up to an angle of no more than 45 degrees - there's no need to go further than this.
Make sure you are working the abdominal muscles and not the hips.
Try to keep your eyes on the ceiling even when you pull forward.
Keep your chin off your chest and keep your elbows out by your sides.
6. WARM DOWN