Your goal is to improve your sports performance in a short time, but you don't want to have too many massive muscles. You can strengthen your training according to your own test items. If you have proper training, you can greatly improve your cardiopulmonary ability and help your endurance. Aerobic training: I suggest you take part in long-distance running, or run back and forth 10 meters and jump stairs to improve your jumping ability. Weight-bearing exercises can be practiced properly, but the intensity is not too great, and 1-2 times a week is enough. If you want to change, you must make corresponding efforts. Come on! ! ! ! Everyone has witnessed your success! ! ! ! ! !