Over the summer I plan to improve my top sprint speed, and more importantly my agility speed. This is for playing soccer in a few months time.

Done a search on this board and came up with a pretty good article here:
http://www.higher-faster-sports.com/jumphigher.html

It says to only do your max sprint once a week. At the moment I go to the gym 3 times a week, mon/wed/fri, and squat 3 times with my heavy day on monday.

I'm thinking of working on my max speed (3-4 sets of 60yard dash) on saturday, and do agility drills (something like a 20 yard there and back run) on tuesday and thursday.

Obviously I'm concerned about over doing it and putting too much stress on my knees, so I may drop a one of the squat days.

Anyone have any tips or suggestions for drills?

Tommorrow I plan to record my sprint times for 100m, 60m, 40m, and a 20m agility drill so I can gauge improvement.

Over the summer I plan to improve my top sprint speed, and more importantly my agility speed. This is for playing soccer in a few months time.

Done a search on this board and came up with a pretty good article here:
http://www.higher-faster-sports.com/jumphigher.html

It says to only do your max sprint once a week. At the moment I go to the gym 3 times a week, mon/wed/fri, and squat 3 times with my heavy day on monday.

I think you want to not squat 3 times a week on top of a sprinting program. I would drop one of the leg workouts, and do power work for one. In other words, two leg workouts a week. One heavy squats and SLDLs, the other, start off with cleans, do some front and/or overhead squats. Periodize the heavy squats - don't just load up maximum every week on the heavy squats day - substitute lunge work on some weeks. Use that day to do abduction/adduction work, lateral squats, and lateral wall squats.

Look around for a slide board.

As for your speed running work, I've heard that a small volume of dragging a light sled can help, as well as assisted running (downhill is OK).

I've read good things about sled dragging. Forward and backward.

http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-08-22.htm#question02
There's lots of info there about acceleration training, etc.

Remember to balance hamstring/quad training. Most people are rather weak in the hamstrings. (Unless you can squat like zen!) That's a set up for knee injuries.

Hamstring and posterior chain work is as important if not more than squat work for improving running speed.

Good post, zens. :tu:

I've read good things about sled dragging. Forward and backward.

http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-08-22.htm#question02
There's lots of info there about acceleration training, etc.

Remember to balance hamstring/quad training. Most people are rather weak in the hamstrings. (Unless you can squat like zen!) That's a set up for knee injuries.
:tucool: