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get a few books and duct tape them together. Stand on these said books and hold the wall or something stable. Your toes should be on the edge of the books and your heel should be hanging off. lift yourself up and down using your calves till you can't anymore (you wont last as long as you might think), do three sets of these. After a week you will notice not an increase in your speed but also in your vertical leap (make sure that you use your calves when you run this is something that most people do not do).
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I'm kind of jealous of the life I'm supposedly leading.
- Zach Braff
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