This is session number five 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 whatever sport you play.
2. MULTI-DIRECTIONAL SPRINTS
Lay out cones as shown above. The cones or markers are placed at 5m intervals.
How do I do it?
Runs from cone to cone alternating between long strides and short steps before returning to the start position (x5)
Sideways shuffle then use short steps between the cones (x5)
Backwards and forwards runs between cones (x5)
You should rest for 2-3 minutes in between sets and stretch.
Stay light on your feet by running on your toes
Pump your arms to increase your speed
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.
5. WARM DOWN