How to increase my speed

Question
 First of all I would like to thank you for your time.  I have been trying to improve my speed for track and basketball.  So far I have a good routine.  I run 100-200m with a sled tied on my back 5 times.  Then I run up a 30 degree angle hill that is about 100-200m 3 times.  Later on in the day I do jumping exercices where I do frog jumps (3 sets), jump rope (10 minutes), and one legged thrusts (3 sets).  So far it has been working.  My 40 time has increased from a 5'1 to a 4'7.  I am really excited and I want to be able to bring my 40 down to a 4'5 and maybe even a 4'4.  But in order to do this I must work harder and have more routines.  So my question to you is, do you have any other drills I can do to improve my 40 time?  Thank you once again.

Answer
Hi Michael
You have made good progress with your strength work and hills etc.You have to now work on some running drills and back off everything except the hill repeats,which you want to cut to 60 to 75m and work up to 10 to 15 at 10 to 15 degree.The other things are starts for form and running starts gradually picking up speed to your all out,but be very carefull and maintain form and rythem and within your self.These workous are like working with nitro glycerin.Start with 75 meters and work back to 40.High reps working to shorter reps with higher intensity.You also want to incorporate a solid streching program which covers all body parts.Last but not least build in quality rest periods between workouts to in sure proper growth of musculature and nuero musculer energy systems etc.With out proper rest and recovery there is limited growth and increase of injury.This should give you something to work with Michael.Quality preperation produces the highest and greatest results.

To a solid 4.4

John
www.rentacoachinternational.com