Quote Originally Posted by S.P.G
You can improve Your Sprinting Power

Tuck jumps 2x10
Depth jumps 2x10
Bounding 2x10
Hurdle jump with sprint 2x10

These are advanced plyometric exercises. You must have an extensive training base and experience of performing plyometrics. These are not suitable for beginners and athletes under 16, how old is you bro.

you should go for two sessions of plyometrics per week is ample. Three is the maximum.

Rest completely between sets, 3-5mins at least. Remember... the idea of plyometrics is not to leave you out of breath.
he just turned 18 as for experience I mean I can bulk him up with traditional lifting but I'm not familiar with plyometrics