A Good Speed training system?

Question

I have been an athlete since i was five...but as long as i can remember i was always the big strong kid until 7th grade when i slowed down growing. Now im 5'6 and 135lbs and play football for my high sophmore team....im 2nd sting tailback. I want to start really bad and im definetaly more powefull then the first string...10lbs heavier but .45 seconds faster on his forty. Now in the off-season training camp i want the starting spot so i train on my own outside of practice. I think if i get faster ill get the spot cause i can break tackels better than him. Im used soley as a short yardage back. Right now i run in the moring 5k and do 25 40 yard sprint 4 Monday Wed Thurs and Saturday....I do a sprint 1/4 of a mile jog 1/4 of a mile on the track on Tuesday and Thursday and Sunday i run a gentle 7 miles....will this help on my speed and what are other good drills to help my speed... Thanks for the look :)

Answer 1

for starters i would say you are doing way, way too much. Don't bother with the long distance if your just trying to get faster. all thats doing is just working your slow twitch muscles and stamina. you need to be working your fast twitch so i would reccomend running 10-50 yard sprints only, and then doing resistence running like running with a power sled or a parachute. (80$) also jump rope.

also you REALLY REALLY need to be doing power lifting with your lower body. squats, powerclean, lounges, leg press, etc. this will get you faster than anything else.