The first is to jump with dumbbells on your back. Don't do too much, about 10 to 20, and sprint immediately after you finish, that is, sprint for tens of meters when your legs are most tired, so that it will be effective.
The second is to push the dumbbell into position, that is, the front and rear feet alternate, hold the dumbbell with both hands at a 45-degree angle, then push the dumbbell out at the moment when the front and rear feet alternate, then quickly withdraw it, that is, 10 to 20, and then sprint.
That's what my teacher told us to do at that time, and it was very effective. Don't try, and bench press. Just lying on the ground and pushing dumbbells requires two special people to protect them, that is, I am afraid of hurting myself when I am bored. This is also very effective. After that, you have to sprint, and you have to grow when you are most tired.
Besides strength, there are many others who can do it. Push-ups and sit-ups (that is, lying on the ground with your head up, practicing waist strength very much, and playing basketball also requires waist strength, because my specialty is basketball) can be practiced slowly by yourself.