Here is what I have-
In my back yard (which is about an acre and a half) I have a small track worn in the grass. About 40m on the straights, 10m on the sides. I put on a 20# vest and sprint 40m, jog 60m. So basically I sprint 1 straight away and go at a jog fr the rest of it.
I do 10 laps, walk 2 laps, jog 2 laps and start again and do 3 of these.
It's really helped my quickness and my overall running.
Certain lifting exercises (cleans) help you with explosiveness, as do bx jumps, jumping rope and dots.
What kind of things do you have available to you? I will try to help you the best I can.
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"Just grab the weight... and lift the shit out of it!"
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