Before each workout, you should do a 5 min warm up and stretch for 15 min.
Sprints, Box jumps, and steps.
Run for 30 min. 6 sets of sprints. Jog into the sprint. Go all out for 30 seconds. Then jog for 30 seconds. Repeat.
Work your way up to 12 sets at 90 seconds.
Box jumps 3x a week. 6 sets at 30 seconds. Work your way up to 6 sets at 90 seconds. 2-3 min rests.
Find some steps run up walk down.
Don’t forget to do your school work and stretch.