build speed

Question
Hello i am starting middle linebacker at my school i need some drills and work. I think the most part of me being a little to slow is i weigh 235 but i bench 365. As of right now i run a 4 5 id like to be a 4 4.5.

Answer
your hip flexor is where all your running speed and power comes from. anything you can do to help strengthen it will make you faster. here are some exercises you can do:

run stairs: fast as you can, 1 stair at a time, 25 times.

ladder drills: foot work

suicides: do 10, with a 25 sec rest in  between.

sprints: do 10 60-80m , with a 15 sec rest in between.