Some of the routines I do with my trainees, you may need to be cleared by a doctor to do. I don't know the severity of your osgoods, however here are a couple ideas:
First you need to work on linear (straight forward) speed. The way to do this is by running sprints between 20 and 60 meters. A sample workout might be 2 20s, 2 30s, 2 40s, 2 50s. These should be done with maximum effort and maximum recovery. You may make variations to these as well.
Next work on lateral (agility, side to side) speed. You will need to perform cone drills to accomplish this.
If you haven't started lifting weights, you might want to do plyometric exercises. 20 squat jumps, 20 forward lunges 10 burpees. You should do this set of exercises 2-3 times after the running workout. Be sure to rest for 36-48 hours after this workout. Even if you feel recovered the next day, you should wait the required rest period anyway. This will help prevent overuse injuries. If you need more help, please ask.
healthyfitfamilies
