Sprinting

You can't practice speed if your legs feel sore. Fatigue ruins your speed training because it prevents you from running at top pace. Since speed training is all about stressing your muscles to their maximum, it is vital to rest after each session. Muscles regenerate on the day after actual exercise, therefore intense speed or weightlifting workouts should not be done more than 2-3 times per week. A well-designed workout should be spilt into intervals so that you can recover and exercise at maximum effort.

Warming up
A thorough warm up should be done prior to every practice that involves sprinting. It is very important warm up dynamically. It decreases muscle stiffness and lowers the chance of injury. Ideally, you should spend 10-25 minutes trying to incorporate as many muscle groups as possible through jogging, running sideways, backwards and so on.
Start with jogging while bringing your heels back, as if trying to kick your own backside. This will loosen up your hamstrings. For the quad muscle, jog while bringing your knees up as high as you can. Do not lean backwards. The calf muscle can be warmed up by jogging and periodically leaping up off of either foot. Remember that the intensity of your warm-up should increase gradually.

Acceleration
Place two cones about 15-20 yards apart. Start from one cone, with your back towards the other. At a given signal, turn and sprint to the other cone. As soon as you reach it, turn around as fast as you can and sprint back to the first. The key to this drill is to push how much you accelerate after each turn. These drills are best done on a soft surface such as grass. This makes it easier on your joints and lowers the chance of injury.

Maximum speed
Set up three cones in a straight line. The first two will be the actual distance you are sprinting. It shouldn't be more than 20-30 yards. The last cone is there for practical reasons. Usually, when sprinting the distance from one cone to another people tend to slow down for the last few meters. By predefining the actual path for deceleration you can get preserve the quality of your sprint. Also, it prevents you from decelerating too quickly which can strain your legs and can cause injury.
Stand at the first cone and sprint as fast as you can to the second. Decelerate until you reach the third cone and then slowly jog back to the first. Wait between repetitions until your legs stop burning.