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achieve all-out athlete athlete's ATP-CP backward Bench Jumps body fat body fat percentage build-up develop distance downhill sprinting Endurance energy source faster faults flexibility flexion foot four weeks high as possible high knee lift hip flexors hollow sprint Hopping improve running speed improve speed lactic acid Leg Press Legged Bounds Long Jump maximum muscle contractions muscle group muscular off-season periodization schedule phase Plyo plyometric exercises PLYOMETRIC TRAINING pre-season progressive overload push-off rep/set Repeat Reps Rope Skipping running form drills SEASON WEEKS skinfold Skipping for Dist soleus specific speed-endurance Split Jumps sprint form Sprint Master sprint running form sprint running workouts sprint speed sprint training sprint workout sprint-assisted techniques strength and power stretch reflex stride length stride rate thigh TRAINING PRE SEASON training schedule training techniques treadmill sprinting Triple Jump uphill sprinting warm-up Week REPETITIONS Weeks Exercises weight training program yards yd 30 yd yd Each leg