Here is an example of an off season speed routine for a trained athlete:
- Warm up – (Bodyweight circuit of push-ups, chin ups, squats, running in place or jumping rope to raise body temperature.
- Dynamic Stretching – Repetitions of high knee lifts, walking lunges, carioca, etc.
- Mobility work – Lying cobras, bridges, lying scorpions, mountain climbers, etc.
- Sprints – 1-2x 10 yds, 1-2×20 yds, 1-2×30 yds, 1-2X40 yds, 1-2X50 yds with a recovery time of 1-2 minutes. Also try various start positions such as lying down, mountain climber start or 3 point stance.