Developing speed and quickness is the backbone of being an elite athlete. If you are looking how to run faster you must first understand the proper form of sprinting. Once you have your running form down you can move onto drills like the one in the video above. In this video we break down a way that you can become quicker in your change of direction.
Do this exercises 3 sets of 20 seconds with about 1 minute in between each set.