| Wow, it has been awhile since you posted this. I guess this section of the HelpDesk doesn't get much love. Anyway, you best shot at building speed is called PLYOMETRICS. I can give you two excercises that if you do only them will greatly enhance your QUICKNESS. No "equipment" needed.
The first is know to me as the frog squat. Get yourself a big open space (gym would work fine, or a decent size hallway...even outside if it isn't 20 below like here). You will start in a squatting position knees apart hands on the ground (just like a frog). You will explode (jump) as high as you can and about 3-4 feet forward landing inot the same as the starting position and then instantly resetting yourself and repeating this process for about 30 yds. Take a little breather and head back. I would do about 3 or four sets and call it a day.
Second exercise will require an eighteen inch high box that can support your weight or a stair high enough, or ledge something of the sort. It is a simple exercise. You are basically going to stand feet under shoulder width apart and jump (with both legs) onto the box and back down. Do as many as you can.
I would only do the PLYOS every other day at the most. You ARE GOING TO FEELS THESE!
These excercises as well as short, all out sprints with stops and starts are going to build "quick twitch" muscle fibers which are what you utilize in quickness (ie the name). Jogging, weight lifting, swimming, etc. build "slow twitch" muscle. NOT GOOD FOR QUICKNESS :-)
Remember, building quickness is about EXPLOSION! If there isn't some type of BURST in your excercise, it is doing nothing for your quickness.
Also, do not underestimate your upper body's effect on speed. Stron shoulders will give you more PUSH to add quick momentum!
Later Bro! Hope I helped! | 
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