Sprinter Training is an explosive lower body workout that trains the legs to produce power quickly and repeatedly. High skips drive the knees up high with each step, building the hip flexor strength and leg drive that sprinting depends on. Straight leg bounds are long, controlled strides with a straight leg reaching forward on each step, training the hamstrings and developing the kind of powerful leg extension used in fast running. Side-to-side jumps move the body laterally, building the ability to push off explosively in different directions and strengthening the ankles and knees under impact. Jump squats add pure leg power - the legs have to push hard enough to leave the ground from a squat position. Jump knee-tucks finish the set with maximum effort: the legs drive upward and the knees pull toward the chest at the top of each jump, demanding both explosive power and body control in the air. 

To make the workout easier, replace jump knee-tucks with regular squats or jump squats. 

To make side-to-side jumps harder, jump over something knee-high instead of jumping flat on the floor.

Every exercise in this workout asks the legs to move with speed and force, which is exactly what sprinting requires. Training this way - short, powerful efforts repeated across multiple sets - develops fast-twitch muscle fibers, the ones responsible for quick acceleration and top-end speed. The variety of movement directions and jump types also trains the legs to be powerful in more than one way: upward, forward, and sideways. This carries over directly into running, sports, and any activity that requires quick, forceful leg movement.

Train like a sprinter. Move like one too.