Sprinting

I will recommend first of all, proper food and nutrition with high intensity aerobic excercises done every second day. Anaerobic excerises, such as conditioning done in the mornings on you day off. Excercises done for agility are using a ladder or markers and quickly shuffling your feet through them. The quicker you do this the better, and increase you speed and push yourself everytime. Another great way is skipping. Get a speed rop and skip everyday for 10 minutes, eventually work your way up to 20 minutes. The last thing is get a trainer to push you through your excercises. I have been trained proffesionally in my career as a soccer player, and it is best to have someone pushing you to you maximum effort.