This is session number seven 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. HILL SPRINTS
What do I do?
You will need to find a hill about 50-60 metres long with a 10 degree incline.
All runs should start on flat ground 10m away from the beginning of the hill.
Under 13s should not run more than 20m up the hill.
Stretch your hamstrings, quads and calf muscles between runs.
How do I do the drill?
Run 20m at 75% intensity, walk back to the start and repeat five times
Run 30m at 85% intensity (x5) - then rest till you are breathing normally
Run 40m at 90% intensity (x8) - then rest
Run 50m at 90% intensity (x5) - then rest
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