does anyone have any exercises, routines, or anything, I can do at a home gym, with dumbbells, a dip bar, a low box jump, a bench, pullup bar and punching bag that I can use to improve mainly sprinting speed and jumping height, but overall athleticism and explosiveness?
I bought another pair of running shoes to use at the gym. These are Adidas, which I usually buy. They are really supportive and comfortable to run in. When I ran cross in high school, I always had 3 - 4 pairs of runners to switch out.