The first thing you want to do is make sure that you eating all you green veggies and just plain out eating healthy. No greasy foods. And you have to be commited to training. Do stair work, run on one step up and down. Pick the knees up waist high, ensuring that you pump your arms from the shoulder to elbow with the arm bent at a 90% angle. The hands go from ear to hip. Developing a better form of running could be the start, then building endurance, and moving faster. You can also go online to google and search speed drills. Jump Boxes can help also, and they are good for explosion, weather it be out of the blocks or on the football field. Time yourself and give max effort. Let me know if this helped you out a little bit.

you can also throw with a heavy ball and a light ball, after you throw with the heavy ball. that's what i did and i'm louds faster

Hi Shylar,

By your football number I would guess that your a halfback... Just one thing very quickly , maybe look at being a fullback (like I did at around your age because I really liked to block and put guy's on their backside ... You can be a bit slower but differant thing's need to be gained to be a fullback,such as blocking and pass receiving... Be warned though, Fullbacks are being used less they day's as in years past...

As to gaining speed ... Well this becomes a merry -go - round kind of thing for many... Really speed is what you got and to gain faster speed, there's 5. things you can do and really 3 main things... As mentioned before fuel your body properly... without that doing this training will tear you down fast and gain nothing...Consider your body as a new car... One wouldn't neglect oil changes
or use a poor grade of oil, or cheap gas and filter's ... Then go out and run it around town and think it would give you a good performance...

The best way for a athlete to obtain speed is to select parents who are endow with a high percentage of Fast- Twitch muscle fibers ... As we both know that has already been done so in a way you can thank your parent's and their parent's all the way though your family tree for your speed or lack of LOL!!!

The 5 things
1.Improve reaction time = quickness
2.Improve acceleration time = getting up to full speed in less time like your start...
3. Increase your stride but keep your same pace
4. Increase your pace = number of steps taken per unit of time it takes
5. Indurance = maintaining all this ...

Alot of this includes proper form but that's a whole other topic to long to get into at this time... That's really something a good speed coach should go though with ya maybe in the future...

The 3 training methods
1. Speed resistance = adding weights like a vest and just walk around ...
It's what's known as the Overload and Progression principle...
( old story ) ( Milo the Greek 6th century wrestler his training involved picking up a new born calf around his shoulder and walking around with it most of the day, every day ... Well what was happening, sure the calf was growing so also Milo's strength grew ... Run hill's like I did in the Marine Corps which they still do... run in sand like the beach,stairs which I didn't do, I found it un-safe pulling a sled or maybe a tire and add weight but don't over do start light .... I like a small parachute even a plastic garbage bag will do tied to a harness of some sort even to a belt...

2. Form = more for distance runner than football player but it involves alot of things with the arms and hands and the such but mostly learning to relax the non active muscles

3. Overspeed Training = running downhill or with a treadmill encreasing your stride rate but keeping up with your pace ...

BIG CONCERN WHEN TRAINING = too much resistance or to less...
example there should only be a ten per cent drop in time from your forty time when you run with a chute ... NOT A MATH WIZZ but if you time out let's say at a 6.0 forty with a chute you should be able to work out with it comfortly and be at around 6.6 sec ... not alot of resistance, work light at first ...Always confer with your parents first before any training program and talk to your doctor for saftey sake ...

honestly? just run everyday to keep your stamina up. Then when training comes you will be in shape and ready, then when your coach pushes you to go further you will be going further then everybody else because you already trained. =)

progressive plyometrics for kids, by donald chu. this is a great plyometric tutorial that also includes a dvd that literallly gives you a program of excercises, and the proper method for all exercises. that is a good first start.