1-3 x per week
Aim for 120-240m total volume per session, in reps of 5-40m, with full rest periods.
3. Top-end Speed:
Aim for 200-300m total volume per session, in reps of 5-40m (at top-end speed), with full rest periods
4. Drop body-fat %
5. Horizontal jumps build acceleration:
i.e. bounds and broad jumps
6. Springy jumps build top-end speed:
i.e. skips and pogo
7. Get stronger:
Focus on hip flexors, glutes, hamstrings, soleus, and calves.
*In order of priority