Here’s an effective 2x week, 20 minute session designed to increase max velocity and power in distance runners:

4 x 20” Jump-Rope
3 x 12 Axial Rotational Slams
3 x 5 Reative Box Jumps
2 x 4 Depth Jumps
5 x 30m Fly Sprints

See thread below for viedo example of each activity.
Low Amplitude Jump Rope
Axial Roation Med Ball Slams
Reactive Box Jumps
Depth Jumps
30m Fly Sprints
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