Sleep 7–9 hours consistently
Train speed and power regularly
Do interval workouts
Strength train major muscle groups
Improve running or movement technique
Warm up properly before effort
Stay hydrated
Eat enough protein and carbohydrates
Maintain a healthy body weight
Increase training load gradually
Rest and recover between hard sessions
Work on mobility and flexibility
Practice short sprints or explosive drills
Reduce distractions and improve focus
Track progress and adjust training