In order to increase your sprint speed you will need to teach your glutes to fire. This exercise will activate your glutes and increase its firing capability. Incorporate at least one glute activation exercise in every lower body workout.

    

High-quality carbohydrates are the gasoline for your muscles. Fuel your muscles with them regularly focusing on the periods soon before, during and soon after each workout.

    

American sports are all about accelerating and decelerating. In order to be effective at this, the athlete has to develop power in the weight room. Spend more time training explosive and lower body lifts instead of wasting time doing sprint mechanic drills. As an athlete you are more than likely never going to run a long straight on the field of play.

    

When sprint training your body needs 1 minute of rest for every 10 yards of distance covered. If you run a 30 yard sprint you need 3 minutes of rest. If you are running fatigued you are making yourself slower not faster.