Do 5 sets of frog jump fo 40 yrds everyday, as long as it does not bother your knees.

do some research on the internet for how sprinters leave the blocks. A good stance is the start, then its arm swing, not taking false or half-steps, etc.

i also had my boys try a coil-up technique - where once they are in their stance they start tensing their shoulders, then their stomach, then their hips, their legs and finally curl-up their toes "grabbing grass" - with everything all tensed up - then they explode out - 'uncoiling' from the shoulders down through their toes.

I also did a drill where I took a 5 gallon water bottle - filled part way. I held it in front of a boy in a 3 point stance slightly above eye level. Then said 'hike' and dropped the bottle - the boy had to fire out and catch the bottle. It took awhile - but they were eventually able to catch the bottle - taught them fast reaction time. ("If you can dodge a wrench, you can dodge a ball" - remember that movie)

Hey Steve were much alike.. I thought I was the only one doing the catch the bottle thing.. I do it a bit differant they punch a small (mini) basketball but kind of the same... This was taught to me 44 years ago by a old,cigar chewen, line coach... Taylor, Just recently a boy asked how to gain speed and I answered him... try to find it here on weplay it's somewhere in the first to the 5th set of question's asked ... Speed !! speed is what we need, grease lighting speed Remember Rockey chasing the chicken ...