Endurance running is not necessary. What you want to improve is explosive power. Improving leg strength is very important, but it cannot be made into dead meat. It is recommended that you practice abdominal jumps and abdominal jumps. The abdominal jump is to jump on the spot and then contract the thighs, so that the thighs are as high as possible, curled up, and touch the chest. The abdominal jump is to jump on the spot and then lean back, the legs are also backward, and the hands are behind the back. Touch feet. You do a abdominal jump with your abdomen closed, and then you stretch your abdominal muscles, and get used to it. Do a group of 15 to 20, and practice 3-4 groups. This trains the explosive power of the legs and the abdominal and back muscles. Practice squatting and standing up at the same time. Squat down slowly and rise up quickly. At the same time, when you stand up, lift your heels up, that is, stand on tiptoes. This counts as one. For a group of 20, let's do 3-4 groups. You tend to lean backward after landing. It may be that you are unable to close your abdomen too late in the air. This aerial movement after jumping largely requires good abdominal and back muscles. Seeing that there is no content on practicing abdominal and back explosive force in what you wrote. It is recommended to practice well. When doing sit-ups, lie down slowly and get up quickly. This will develop very good muscle elasticity. I wish you success! I don’t know how old you are. Too much weight-bearing training will be detrimental to your height. It is recommended to practice less. Please don't forget to do flexibility and relaxation after training, otherwise the muscles will become dead and lose their elasticity.