Phase 1- Phase one is form training for your sprinting speed. You will be perfecting your form, thus making you faster.

 Weeks 1 and 2-

1. Butt Kickers
2. High Knees
3. Form Kicks
4. Carioca
5. High Knee Carioca
6. Distance Strides                                                                                 Note: You will do each exercise 3x on a 40 yard surface.

 Phase 2- Phase two is using your perfect form practicing different sprinting angles.

Weeks 1-4

1. 40 yard dash x5
2. 10 yard acceleration x5
3. Depth Jump and Sprint x5 (40 yards)
4. Jog Diagonally and sprint opposite direction (40 yards) x5
5. Shake N Bake x5 (40 yards)
6. 100 Yard Sprints x2

 Phase 3- Phase three will be explosive lifting. You will have to do every lift as fast as you possibly can, while using good form.

 Weeks 1-4

Explosive Lifting

1. Squat
2. Lunges
3. Glute Ham Raises
4. Single Leg Press
5. Bulgarian Squat
6. Single Leg Step Ups
7. Squat Jumps

 Note: You will do three sets of 7 repetitions with each exercise. You must go as fast as you possibly can, explode on each lift. If your final rep isnt as explosive as your first rep, stop and rest for 5 seconds.

 Phase 4- Phase four will be plyometric training. You will be blasting your fast twitch fibers, which will make you much more explosive.

 Plyometrics

1. Depth Drops 3x10
2. Depth Jumps 3x10
3. Single Leg Depth Drops 3x8
4. Repeated Box Jumps (8 inch box) 30 seconds x3
5. Explosive Bounding 3x40 yards
6. Standing Broad Jumps 3x8

 Phase 5- Phase five will consist of overspeed training. This phase will be much MUCH more affective with an overspeed bungee cord. If you have the money, it is a wonderful purchase. www.power-systems.com has one of the best overspeed bungee prices. If you do not spend the money, running downhill is also affective, but not nearly as affective as the overspeed bungee.

 Weeks 1-4

1. 60 yard sprint x4
2. 40 yard dash x4
3. 10 yard acceleration x4
4. Distance Stride x3

Note: EVERY EXERCISE IS DONE WITH THE OVERSPEED BUNGEE OR ON A DOWNHILL SURFACE!

Foot Speed Program The foot speed program will make you much quicker over a period of time. You should do this program for around 10 weeks, and experience a big difference in your first step quickness.

1. Quick Feet Carioca x3 (forty yards)
2. Fire Feet x3 (twenty seconds)
3. Single Leg Diagonal Hops x3 forty yards
4. Calf Jumps x3 (200 jumps)
5. Triangle Stepping x3 twenty seconds
6. Calf Raises x3
7. Toes Inward Calf Raises x3
8. Toes Outward Calf Raises x3
9. High Knee Carioca x3
10. 10 yard acceleration x5

 First Step Quickness- This program works wonders for first step quickness, and would be great to add onto our own foot speed program. You would be able to explode past any defender! You do every exercise with ankle weights during this program. Start out with a lightweight, and move up during the later weeks.

1. Triangle Stepping
2. Hip Abductions
3. Lying Leg Raises
4. Short Step Carioca
5. Single Leg Diagonal Hops
6. Calf Jumps x3 (100)
7. Wear ankle weights all day long