No problem.
What you need is a program that does the following:
Improve acceleration
Increase maximal velocity
Maintain velocity against the onset of fatigue
I have put dows some exersices and drills that will cover the 3 main aspects above. Also I have added some strength and power drills.
Let me know if this is ok or if you would like more help.
Plyometric - Strength & Power Training
Tuck Jumps. (2x6)
Tuck jumps are done by squatting down then exploding off the ground as high as possible. While in the air, the goal is to "tuck" your legs into your chest as high as possible before landing again. Immediately upon landing, quickly squat down and explode off again. There should be a constant and smooth transition throughout all the jumps.
Rocket Jumps. (2x6)
Rocket jumps are performed exactly like tuck jumps in the initial exploding phase. Except this time, the point is to get a full stretch from the tips of your fingers to your toes. While in air, your body will look like a straight line. Immediately upon landing, quickly squat down and explode off again.
Lunge Jumps. (2x6)
Lunge jumps are done by beginning in the "lunge" position then exploding off the ground. While in air, your legs will cycle so that the front leg is now behind you and the leg that was behind you is in front. The goal is to get as high as possible and to land in the lunge position with the legs that were switched in air. Then, explode off again.
Line Hops. (2x8)
Line hops are the quickest moving exercise out of the nine. Draw an imaginary line and stand on one side of it with your feet close together. The idea is to bounce back and forth across this "line" as quickly as possible while your feet stay close together. To keep a good balance, extend your arms out to the side.
Skips For Height. (3x30 meters)
Skips for height are one of my favorites! They're simple. Using the basic skipping motion, spring up as high as possible with each skip. Really pump your arms when you explode for each skip. I do these for 30 meters, walk back, and then repeat the drill.
Skips For Distance. (3x30 meters)
Skips for distance are also great ones. Again using the basic skipping motion, the goal is to spring forward as far as possible. They're similar to bounding but not quite as strenuous on the body, so you won't get as beat up. Like the skips for height, be sure to pump the arms and really use all of your leg, calf, and ankle muscles. I also use 30 meters for these.
Straight Leg Bounds. (3x30 meters)
Straight leg bounds are great for targeting the hamstrings and glutes. They're performed by keeping your legs as straight as possible throughout the whole exercise. To cover ground, emphasize snapping your leg down and exploding forward instead of trying to reach. Thirty meters is a good distance for these also.
Acceleration:
Short Hill Work
This is a great speed drill when you have large groups and you do not need any expensive equipment. Hills can naturally help athletes with their stride frequency and also help promote quick arm action. Also, athletes that tend to rotate a lot at the hips and cross over with a side-to-side running action will have to quickly re-evaluate their flawed running mechanics when doing hill work. If they are running side-to-side, they will not be going anywhere, and will have trouble getting up the hill. Therefore, this short hill work will help improve their straight ahead running.
Hill work is perfect for acceleration development as it puts the athlete in proper acceleration mechanics naturally without any tools or cues. You are bringing the ground up to them as they will be driving out and running in the 45 degree angle to the ground.
Sample Hill Workout
8 x 20 meter hills at 15 degree gradient. Walk back down with a 2 minute rest between each repetition.
Stair Work
If you have a nice set of bleachers or stadium stairs in your area, I suggest you take advantage of them. When performing stairs for acceleration work, make sure that you are skipping a step so you are running every other step. Running every other step on the bleachers mimics acceleration mechanics similar to short hill work. It is putting you at that 45 degree body angle while you are running the stairs.
If you run up every step and do not skip one in between, your body will be up taller in more of an upright maximum velocity position. Skipping steps is important because maximum velocity work is not the goal of this drill.
Speed Drills:
Use the speed drills I gave you above.
Speed Endurance:
Speed endurance training is similar to speed or sprint training, however there are two important distinctions:
1. Repetitions should last from 30 seconds up to 2-3 minutes as opposed to 5-10 seconds for speed drills.
2. Rest intervals between repetitions is reduced to prevent complete recovery.
No more than two speed endurance sessions are required. This may be reduced to once a week during the competitive season. Because speed endurance training can be so demanding, keep session duration to 20-30 minutes maximum. Rest intervals should consist of active recovery exercises such as walking or jogging slowly on the spot.
High Intensity Shuttle Run
Pace out 30 meters on grass or a running track. Place a cone at the start and at 5 meter intervals (7 cones in total).
Sprint from the starting cone to 5 meter cone and back. Turn and sprint to 10 meter cone and back to start. Sprint to 15meter cone and back to start and so on until you sprint the full 30 meters and back.
Rest for 90 seconds and repeat. Complete a total of 6 sets keeping rest periods to 90 seconds.
Pyramids
Pace out 50 meters placing a cone at the start and then at 10 meter intervals (6 cones in total).
Starting at the first cone sprint all out for 10 meters and walk the remaining 40 meters.
Turn and sprint 20 meters and walk for 30 meters.
Turn and sprint 30 meters and walk for 20 meters.
Turn and sprint 40 meters and walk for 10 meters. Finally...
Turn and sprint 50 meters and then turn and sprint 50 meters again back to the start.
This is classed as one set. Rest for 90 seconds and repeat for a total of 4 sets. Rest for a full 3 minutes and repeat.
Cruise And Sprint
Mark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.
Slow down gradually, turn and repeat.
Continue for 2 minutes and then rest for 2 minutes. This is one set. Repeat for a total of 6 sets.
Hollow sprint
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone.
Turn around and repeat always alternating jogging and sprinting. Work for 2 minutes and then rest for 2 minutes.
This is one set. Try to complete a total of 6 sets.
Cross Drill
Using 4 cones mark a box 30 meters by 30 meters. Place another cone in the center of the box.
Starting at the center cone sprint to each corner and back in a clockwise direction. Once you have completed a circuit rest for 60 seconds.
Perform a total of 6 circuits to complete one set. A session could contain up to 4 sets with a 3 minute rest interval between sets.
