Here are some tips to help with your speed.

1. First you need to watch your diet, get good amounts of sleep and get good nutrition in supplements and a creatine would help too.

2. You should get a skipping rope and practice your foot work and speed with the jump rope on 2 legs and 1 leg.

3. Increase your strength with squats, deadlifts, benchpress and body weight exercises.

4. Do short sprints

5. Work your core

6. Practice technique in the gym at home and in your mind to make it perfect.

7. Work on power development (strength plus speed = power)

Cheers,
Kyle

You want to know how to run fast. Well I am going to tell you exactly how to run fast and how you can go even faster with proper training. Running is a great way to exercise and stay fit, but if you want to good at sports you need to be a fast runner. The stronger and more powerful you are the faster you will run. Now I will go through some helpful tips and ideas to get you moving even faster than you are today.

Running Technique:
You must have flawless technique and body awareness to run fast or faster. When you run fast or sprint you will use different technique then walking or jogging. When you run fast you want to stay on the balls of you feet and stay on the ground as little as possible. Concentrate on driving the knee up while you spring forward on your opposite leg, then lower the knee and do the same with the other leg. Do not worry about pushing because there is no time; just bring your knees up and down as fast as you can. Use your upper body power to propel you forward by pumping your arms back at a 90 degree angle.
You will feel it in you glutes and hamstrings when you are at top speed, not your quads as much. Practice your technique in your mind and in the gym or track.

How to run even faster with Training:

You need to hit the weights at the gym if you want increase power and strength for running speed. Have you ever seen 100 meter sprinters, these guys are in the gym lifting. Now you must understand how to lift weights to become faster. Always contract your muscles or lift the weight as fast as you can, lower the weight in control. Do heavy weight lifting that you can only lift 5 to 7 times. This is your strength range; you will rely a lot on your Central Nervous System. So you must recover and rest between workouts to see the benefits.

Exercises to Increase Speed:

Everyone can increase force or strength applied to the ground when they run. The more force you push into the ground the faster you will run as long as your limbs still move the same speed. So do exercise that combine speed and strength, and look at your body with your mind not your eyes. The strength of your central nervous system plays a major role in how fast you will be able to run, not how big your muscles are.

Here are some great exercises that can increase your speed dramatically: Squats, Dead lifts, Lunges, Bench Press, 10 Meter Sprints, Skipping Rope, Push ups, Pull ups, Jump Squats. These are compound movements so you will not develop muscle imbalances. Train at least 2 to 4 times a week for 45 to 60 minutes per workout. Work hard and smart.

Weight training is vital to your sports performance, because if you are matched with someone in skill, then it will take speed, power, and strength to defeat your opponent on the court, field or in the ring.

Some athletes even coaches and trainers get confused with the deference between,bodybuilding or muscle building vs. weight training for strength and power for specific sports.

For example having huge muscular legs does NOT mean you can jump very high, or run very fast; increased jumping ability comes from being able to lift with speed.

If the weight continues to increase and the speed stays the same, power and vertical jumping ability will increase only if you maintain your body weight.

When using weight lifting for sports the main goal is to improve and strengthen movements in your sport.
For example: If you want to run faster or jump higher, you need to perform compound exercises under resistance to mimic the same movement.

So if you do dead lifts, squats, power cleans,
snatches, clean and jerk, vertical jumps, depth jumps, lunges, calve raises, you will help target and strengthen the jumping muscles in you legs and some in your upper body.

Also when doing the specific movement or exercise don't go past to point where the speed and power of the lift is reduced, wait till you are fully rested, and increase the weight and do the same, on your last set you can do multiple sets with minimal rest in between with the heaviest weight for at least 3-5 reps, or do an all out total reps for more muscles growth and absolute power or strength.

Next time you do these exercises try for an extra rep or 2 on you all out max set(s) or multiple power sets.
Record your workouts for total weight lifted and the amount of time you take to rest and complete a series of exercises or sets.

Specific Compound Exercises for Sports in General:

1. Bench Press: You may think this exercise targets only the chest, but when done correctly should be using you whole body to help stabilize and lift the weight, this includes feet position, should position, is your back arched or not?, and your elbow alignment, as well as grip placement, and path of your movement, and if you are bringing the bar to you nipple line or not, all these small things can make the difference of you benching 300lbs or not.

2. Squat: Again the squat targets most of your body, not just your legs. There are many variations of the squat.

For example, there is the traditional low or high squats, hack squats or 1/4 squats, scissor squats, sumo squats, squats with the weight extended above your head with increase you back strength and power, but use less weight to start.