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.
1. WARM-UP
14 ways to warm-up
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?
3. PRESS-UPS
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?
4. SIT-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.
Tips
5. WARM DOWN
10 ways to warm down