Mile Time and Quarter Mile time for football?

Okay im a Sopre, im 5'6-5'7 about 170 pounds, I hurt my knee and lower back at the very beginning of the season and the knees fine till we start running or doing drills, and the back is all screwy when doing Squat n Deadlift, I want to start and I want to increase my mile, 40 yard dash, and quarter mile time, Mile= 6:28, 40yd= (approx.) 6.5 or sumthing i dont really no but the knee and back led to the slow time., and Quarter mile = anywhere from 70-77 seconds depending on whether or not the knee goes screwy or not, the guy starting infront of me is alot stronger but im faster. I need help lol thanks