First of all begin all your speed and conditioning work with a sufficient warm-up.  As much as I want you working hard to improve yourself, I also want to prevent any setbacks like muscle pulls, which can sometimes take weeks to heal and reduce the effectiveness of the rest of your training efforts. 

DYNAMIC WARM-UP

1. Jog 1-2 laps
2. Core Warm Up [Bridges x 15 and Bicycles x 20]
3. Overhead Squats (15)
4. Crossover Skip (20yds)
5. Knee to Chest (10yds)
6. Lunge and Rotate (10yds)
7. Crab Walk (20yds)
8. Drop Lunge (10yds)
9. Lateral Squats (20yds)
10. Lateral Jumping Jacks (20yds)
11. Tapioca (fast carioca) (20yds)
12. Walking Hurdles (10yds)
13. Walking Mechanics to Running Mechanics (a.k.a. High Knee’s)  (walk 10yds, run 10yds)

 

Box Steps (10 seconds) x 2  {15 second rest} 
Striders (20 yds) x 2  {15 second rest} 
Running in Place (10 seconds) x 2  {15 second rest} 
A-Skips (20 yds) x 2 {15 second rest}                                                                   
High Skips (20 yds) x 2 {15 second rest} 
Falling Starts (5 yds of acceleration, then controlled deceleration) x 4 {15 second rest, 90 seconds when done} 
2-Point Starts (10 yds) x 2  {30 second rest, 90 seconds when done}  [Just slow down normally]
3-Point Starts (10 yds) x 2 {30 second rest, 90 seconds when done }    [Just slow down normally]
Build-Up’s  (60 yds) x 2 {45 second rest, 90 seconds when done }  [Increase speed every 10 yds, be at full speed between the 30yd – 40yd mark, then slow down over the final 20 yds]
20 yd sprint @ 85%-100%  effort x 4 {30 second rest, 90 seconds when done }  [Increase effort on each sprint]
40 yd sprint @85% effort x 4 {60 second rest, 90 seconds when done }  [Increase effort on each sprint]