day 1- Sqauts, lunges, agility drills. (get a friend and have him point the direction he wants you to go and make cuts.) after workout run a few miles
day 2- bench... triceps... biceps.... shoulders.... work them hard too till your arms are dead. RUN!! agility drills
day 3- hand clean, power clean whatever you wanna call them. lunges, forearms. RUNN!!! agility drills
take protein after workouts be pissed off while you workout workout hard and fast to work up a sweat. you should join track too... definitly... at my school the coaches almost make us join track if we wanna play. also do this workout for for maybe two weeks then start adding in different exercises that correspond to the day that your doing them on. run angry and violent when the season starts