Last week, we started with some exercises to give you a good base to develop speed.

Here are some more drills and progressions to add to last week's exercises. You should probably do the previous exercises a couple of weeks before moving on to these. You can cycle through these exercises for about 15 minutes. As you are able, try to do them faster and longer.

n Wall Lean: Stand about four feet from a wall. Lean forward and place your hands on the wall above your head. You should be in a straight line from your hands to your ankles and leaning at about a 50-60 degree angle. Make sure your hips stay tucked under so your back side isn't pushed out. Bring your right knee up, in front of you, as if you were trying to step onto a high step. Hold for a second and then quickly put your right foot down and bring the left up. Continue to alternate.

n Hops: To progress with hops, you can try these drills. Instead of straight up and down, hop from side to side and front to back. Hop over something small, such as a book. Gradually increase the size of what you are hopping over. Hop on one foot at a time. Hop over things with one foot.

n Skips: These should become forceful now, bringing your knee high. Each skip should attempt to drive you as high as you can get. You can also try to drive yourself forward as far as possible. In addition, try skipping sideways.

n Walking Lunge: Same as last week, but add a knee lift.

For kids, add some sprint games such as capture the flag, red light/green light, tag, relays, or anything with a lot of starts and stops. Don't forget to sprint backwards during some of the games.

Good luck, and as always, consult a physician before starting any exercise program. If you are unsure about anything, please consult a professional.

n Rich Hess is Executive Director and Fitness Trainer at Middlecreek Area Community Center. You can reach Rich at richmacc@live.com or the MACC at maccrec.org.