This routine is purely for sprinting and improving my speed for rugby. I weigh 155 lbs and am also trying to increase this up to around 170 lbs by September. Any advice/changes would be greatly appreciated.
3x Shuttle Runs
2x10 plyometric long jumps (u squat down then jump as far as u can)
3x7 Down and Ups (Lie down, get up, sprint for 5/6m, lie down and repeat)
3x30 Line Hops