Speed Training for DBs Part IV – The Routines

By: Chad Wilson

Well it has been a while since I unleashed the 3 Part Series on developing speed and I left you on the cliff hanger when it came to putting routines together to develop the speed. Allow me to apologize for that. Now let’s get into it.

If you remember, I said there are three elements that must be developed for speed. There is acceleration, top end speed and then speed endurance. The problem that most athletes and even coaches have comes with knowing just how much of each element should be trained during the course of a week or an offseason to have an athlete reach their maximum. It really is like baking a cake. Over do it with one or more of these ingredients and you are looking at a cake that is either flat or does not taste very good.

One of the first things you have to understand, especially when you are training on your own is that each training day should be focused on one specific element. Do not combine an acceleration day with a speed endurance day or a conditioning day.

Another thing to understand too is that while we are trying to build speed we must also be in shape for the upcoming season. So adding into the mix of speed elements is conditioning as well.

Finally, there are phases that you must go through in your training to put you at your peak speed, strength and conditioning when your season is about to start. What I present to you here is only an outline and it must be tailored to your specific needs and timetable.

Weekly Breakdown

I have had success having one acceleration / speed day, one low tempo running day / conditioning day, one skills day (i.e. position drills or 7on7), one speed endurance day and then an alternating test / conditioning day each week. This gives you five days of training and two days of recovery.

Now let me explain how the days work and what things you will do on each day to develop that specific speed or conditioning element.

Speed / Acceleration Day

This day is the most intense on the muscles and nervous system. It will be short distances and explosive movements. It won’t exhaust your breathing so it may seem like you aren’t working but you are. Speed is to be tapped into, not exhausted. Speed is developed by tapping into it and getting adequate recovery. When in doubt, do less reps and take longer recovery on days like this.

Sample routine

• 4 x 20 yard starts
• 4 x 40 yard sprints (4-5 min rest)
• OR sled pulls 20 / 40 / 60 / 80 (2-8 min. rest based on distance)
• 3 x 20 yard single leg hops
• 3 x 10 yard broad jumps (land and explode for 10 yds)
• 4-5 ladder drills (optional) cancel if fatigued

Over the course of the offseason program you can increase the 40 yd sprints to 60 yd and then 80 yd. Keeping volume low and steady is key. Remember, less is more when building speed. So when increasing the distance of the full speed sprint, either keep the amount that you do the same or lower the amount you do. So instead of 4 x 80 yds, go to 3 x 80 yds. Your body has limits.

Low Tempo / Conditioning Day

This day should come after your speed day. You do not want to stack speed days back to back. After an acceleration day, your body needs rest from that type of training.

Our conditioning test was usually 16 x 110 yards for time. So the conditioning day would be built around prepping for that.

Sample routine

• 12 x 110 yd (14-17 seconds depending on position / fitness) 1 min. rest
• 6 x 60 yd (8-10 seconds) :45 seconds rest
• cool down lap – stretch

Increase the amount of 110’s each week and chop down the rest time till you get to 20 and :35-40 rest. As you increase the 110’s, lower the distance on the 2nd set of runs. So instead of 6 x 60, move to 6 x 40 then 4 x 60 then 4 x40.

Skills Day

This is typically mid-week (Wednesday). You can work it around your schedule but should come after a conditioning day if possible. On this day you are working on your position drills or do 7on7 with your team. This should not be longer than 1 hour of work. You are trying to maximize your skill but also not overwork your body.

Speed Endurance Day

This day on paper will look like nothing. On the field, you’re going to feel it. We are working on holding that max speed and conditioning your sprint muscles.

Sample workout

• 3 x 3 x 100 yds at 85% speed – 2 min. rest between runs / 5 min. rest between sets.
• OR 3 x 150m – 85 % speed – 6 min. rest
• Specific skill position drills

This will be surprisingly tough. Even if it isn’t, don’t be tempted to add volume here. You are nearing the end of the week and the mileage has been accumulating. You need rest to benefit from the work. You are tapping into speed here.

In week 2 you can add an extra set of 100s or an extra 150. Then you decrease the distance to 60 yds for the speed sets or 120m for the speed endurance runs. Add an extra set of 60’s the following week or extra 120m run. Repeat this as you move down to 40 yds for the sets and 80m for the runs.

By specific position drills, I mean pick a specific aspect of your position and work that for 30 minutes. For example, just work press man on this day.

Condition / Test Day

One of the more underrated aspects of developing speed is testing it. One of the reasons why you get faster running track is because there are meets at the end of most weeks and you are being pushed to your maximum. You are being tested. You need to do this when training on your own.

This is typically on Fridays. You will alternate test Fridays with low tempo / conditioning days.

Sample:

• 6 x 100 yd (focus on form) – 1 min. rest
• 6 x 80 yd (form run) – :50 seconds rest
• 6 x 60 yd (form run) – :40 seconds rest
• 4 x 100 yd high knees

Try not to go over 1500 yds of total yards run and work to lower the total volume as you approach the end of the offseason program and final test day.

Alternate Friday

• Test 40 yd dash / Shuttle / L Cone / broad jump

One week you condition. Next week you test. Measure results. Some test days times won’t be great due to training schedule. However as you approach the final test date and begin reducing the work load, your numbers will increase.

Final Notes:

Avoiding injury is of utmost importance. Injuries delay gains and affect results. When in doubt, go for less but understand your body. You cut to avoid injury not to avoid being tired. There’s a fine line between pushing yourself and quitting.

An ample warm up routine should be implemented before each day’s work. You should also have a full set of sprint drills before running. This includes:

• A skips
• B skips
• Speed cycle
• Straight leg bounds
• Butt kicks
• Side stride cross over
• Skip for height

Also, remember to match this up with your weight training. Absolutely DO NOT match up a speed or speed conditioning day with a lower body lift day if you lift before you run. Doing so is only asking for injury.

I think I have covered it all but if you have any questions you can drop a comment below or email: cwilson@alleyesdbcamp.com

• Author
• Recent Posts

alleyesdbcamp

Owner at All Eyes DB Camp

Chad Wilson is the founder of All Eyes DB Camp and a former standout defensive back for the Miami Hurricanes. After an elite collegiate career, Wilson spent a season with the Seattle Seahawks before transitioning into coaching. A 3-time Florida state champion defensive coordinator, he has spent over 20 years developing the "All Eyes" blueprint that has produced NFL All-Pros and stars like Xavien Howard, Patrick Surtain II, Tyson Campbell, Minkah Fitzpatrick and more. His coaching system is proven at the highest levels—his own sons, Quincy and Marco Wilson, both excelled as starters in the SEC before being drafted into the NFL.

Chad is the author of "101 DB Tips"—The Ultimate DB Reference Guide. You can find more information on the manual and how to order your copy in the sidebar and footer of this page.

Latest posts by alleyesdbcamp (see all)

• These 4 Drills Will Drastically Improve Your Off Man Coverage - February 25, 2026
• How Elite DBs Read Route Concepts Before the Snap - February 25, 2026
• When it Comes to Playing DB…. Smooth is Fast - February 18, 2026