Ok, I play baseball, and I want to improve my 40 yard dash, I currently run it in about 8 seconds,,,?
926775
Don't use ankle weights, bad for the joints. Start on a program of resistance, speed, and plyometric training. Try to find a program or trainer if you can afford that is a Certified Strength and Conditioning Specialist.
1104349
40 yard dash is a power run, hit the weight room and get in some leg presses and squats.  You can also try running with resistance, ie weights, a sled, a parachute....But the weight room is an important often overlooked part of sprints.
674195
Improving your vertical...\nThis is some of the things I do to get my legs in shape for hockey and it works for getting a bigger jump in football too.\nWalk steps- Stand next to a wall and put your hands up, face the wall and jump up and down continuously trying to reach the highest you can go.\n\nImproving your 40...\n1. One of the easist ways is to run just 15 yards and get down getting a quick start.\n2. Shuttle Runs\n3. Just keep running it\n4. Stay low for the first 10 yards
1098731
here is an oldie but a goodie, get an old tire hang from a tree. paint a small circle on it. hit the circle till you remove the paint.  repaint the circle and do it again. work on blocking the ball, have someone thow balls in the dirt to your left and right just outside the plate. not too far away from you keep your head down watch the ball hit your body or glove.  when you work on throwing down to second do not take three steps to the base. stand up and throw. one step. start slowly catch the ball. stand and throw. then keep going faster.  watch the pros on how they frame the ball. frame it where you catch it.  DO NOT MOVE YOUR GLOVE DURING THE FRAMING!!!!  I am also an umpire and we hate that
1100308
I run the 400, and I like to run a few miles in the morning, and in the afternoon, run: form running drills (high knees, butt kicks, etc.) 600m, 500m, 3x300m, 3x200m, and 100m strides. But I'm guessing you already do all that, or something similar, so all I can say is keep it up. You should only have to shave off a second or two to be competitive at the varsity level.
490356
The speed an strenth is great, as it is the natural requirements for the position. However one of the most important parts of being a good WR is proper route running. I would highly suggest you get with one of your coaches ASAP and have them work with you on how to run routes correctly. It sounds dumb, but there's more to it than you would think. Also, you need to learn the blocking schemes for your offense, and also proper blocking techniques, if you've never played before. You may want to check out the following link  http://www.nflhs.com/TipsDrills/gettingStarted.asp\nIt is the NEL's high school site, and has quite a bit of information, especially for newer players.
455311
at 53 sec (assuming you're a guy) you should try and do some 600s and 800s.  having a good 800 makes your finish stronger- you lose a little bit of power, but you can keep your power very well.  world class 800 runners can do 45-46 sec. 400s.  you should try to shoot for 2:10-2:20 in the 800 and see how it works
1079637
Interval training is a good way to improve running times.  It's easiest to do speed play on a track, if you have access to one.  You can start with a simple one lap fast, one lap recovery.  And repeat.  Once you get the hang of that, try 2 laps fast, one lap recovery.  Then 3 laps fast, one recovery and finally 4 laps fast, one recovery.  Don't forget to warm up and cool down.\n\nIf you don't have access to a track, you can use some other measured flat course or a treadmill.  Another way you can do intervals is by time, like 1 minute fast, one recovery, etc.\n\nHill running is also kinda like speedwork in disguise.  Try to maintain your speed when running up a hill.  That will help you to run faster.\n\nRunner longer can also help you to run faster.  One long run per week would be good.  A good guideline to avoid injury is to increase your distance by 10% per week.  If you regularly run 5K, a long run up to 10 miles would be good.  Keep the pace slower on the long runs, but you will find that it will help your speed on shorter runs.
356007
This depends on a lot of things...  Do you have quick feet, quick release, strong arm, and are your pitcher holding the runner so that you even have a chance at throwing the runner out.\n\nThe first thing to work on is your arm strength. Make sure you are doing a lot of long toss. You can work with another catcher or pitcher. You can also do some tube work to work on overall strength for your arm and shoulder.\n\nMy favorite drill is the 1,2,3 Rapid Fire Drill. You will need a pitcher, 1st basemen, 2nd basemen, 3rd basemen.  Pitcher will need three balls and stand about 30 - 40 feet away. Pitcher throws first ball as you recieve first ball, drive your left knee downward and toward first base, rotate upper body to first base. Using a short snap throw, deiver the throw to firstbase.\n\nQuickly recover to receiving position... pitcher throws ball number two.  Throw to second base using a jump pivot, jab step, or rock and fire method.  \n\nQuickly recover to receiving position... pitcher throws third ball. Throw to third remmeber to work on a right footed drop step to clear right handed batters.\n\nDo this five or six times a practice.\n\nAnother good drill is "Quick Hands Drill"\nTwo catchers line up about 15-20 feet apart facing one another. The catcher receiving the throw gets into ready position with glove extended and throwing hand positioned behind the glove hand or against chest in a relaxed manner. \n\nYour partner initiates by throwing the ball. As the ball contacts the glove the throwing hand immediately covers the ball while the fingers find the seam.\n\nUsing "short" arm action, the ball is brought back under the chin while the front shoulder closes. Hands break, and the ball is brought straight back to the throwing position.  Without hesitating throw the ball back to the other catcher who has assumed the ready position. THis should be done about 15-20 throws each. DON'T USE YOUR FEET!  THIS IS JUST TO ISOLATE UPPERBODY THROWING MECHANICS.
132121
well you should first pay alot of attention to your form, some pointers; run on the balls of your feet, not the heals, the whole way in the 400 ( i never ran the 800 so i cant give you advise there)if you cant do that you nee to work at it. you want your knees high ad arms pumping close to your side( the faster your arms can go the faster your legs can go) you want to barely touch when you run  this will help you decrease friction and keep your legs moving faster. keep your back straight and head up. next you want to focus on training you are a middle distance sprinter so it doesnt make sense to train like a marathoner or cross country runner, sprinters and distance runners physiologicaly utilize different energy systems int the body, (fast gycloysis vs oxidative phosphorilation) so train for the event doing sprints of the time you want to complete the event typicaly for your age maybe 50- 60 seconds and rest for 2-3 minutes ( rest meens light jog or walk never stop bad for your body) and do repititions and sets at these intervals. also some weight training will help you gain speed but at your age you should keep the weight at a comfortable level 12-15 reps 1-2 sets. next eat right ket a well balance of nutrients, carbs, protein and fat, dont skip meals. and get plenty of rest and sleep at night good luck! and talk to your doctor and coach about before you do any of these recomendations
335981
Get one of those pitchback net things and practice throwing inside the square and work on your control first and then you can add some speed.
293688
first you got to get a foot ball that fits your hand[ i dont know how old you are.] but if you hold it propperly[ fingers on the lasses] and throw it gracefully [ try throwing easy and short distances] like a baseball. it will come to you with practice[ you just cant wish it ]... GRACE is the key.... let us know how you do , joe  you wont learn this on a web site, you learn this on the practice field.
854853
You need to have a mixture of both distance work and speedwork and you will run faster over any distance.Its as simple and clear cut as that
699065
Get running!  Get your stamina up.  Start running a few miles on a tread mill or outside and start doing sprinting drills.  One good drill is called a suicide: Go to your school's gym or a park and use 5 small items (cones, balls, rocks) and space them evenly across the gym or park.  Pick a starting point about 10 feet away from the first object and sprint to it.  Without stopping, sprint back to your starting point, without stopping go to the second object, and back to the start until you have sprinted to the furthest (5th) object and you have sprinted all the way back to the start.  The goal of this exercise is to push yourself as hard as you can.  \nCoaches look for players who work hard and are in shape.  If you can push yourself with running until you feel like you are going to die, you will be sure to impress your coach.  If you are in better shape with running and have high stamina, it will be easier for you to perform well with the ball where others who are not in shape will get tired and start making mistakes.
46127
what you want to do is train. you want to be fast so you should do sprint work along with skills, because you have to out run them them. work on juggling practice with a hacky sack and work on being aggresive because you don't want to be push around when you are playing people bigger than you.
426976
Lots of practice.  ;)\n\nActually, fartleks are supposed to help alot.  \n\nCheck out:  http://www.active.com/story.cfm?story_id=10455&sidebar=13&category=running
925363
If you are running a fixed distance the only way you can get a better time is to run faster.  You are stuck with the equation that time equals distance divided by speed.  So, whatever you can do to increase your speed will lower the time it takes.