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Find a moderately steep hill, about 200 meters long, with maybe a 50 meter flat part right before it. Sprint up it. Jog half way down, walk half, repeat like 10 times. You want to be sprinting full speed when you hit it, and try to keep that turnover on the uphill, since you won't keep the actual speed up. Do that maybe a max of one time a week, and nowhere near when you have a game. If you do it right, you feel like throwing up during/after it.
Also, practice running on your toes for sprints, that's how the fastest runners go (see Marion Jones, her shoes don't actually have heels).
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