Im a 5-11 175lb senior Infielder/Outfielder and i run a 7.4-7.5 60 and a 4.1-4.2 home to first.

I am looking to lower these times to around 7.0 and a sub 4.0.

We have started basketball conditioning which includes 2-3mile run, sprints and stairs + open gym but i want to get the best results as fast as possible so what should i do?

What is the best way to go about this? What are the best lifts to do? Will losing a litle weight help?
Should i run more sprints on my own? All help will be greatly appreciated.

For Speed, run gassers, where you build up over about 60 yards with a full out sprint in the very middle for about 20 yds, and then decelerating sprint for the next 20 yards. Also, work on your starting acceleration doing 10 yd sprints from an athletic position.

As for lifting, there are alot of things that can help. Do more research on the following:

Jump Squats

Push Press/Jerk

Hang Cleans( general explosive movements, snatches etc.)

Glute Ham raise will help alot.

Andrew