Increased rate of force development is especially important for short bursts of high velocity running and for maintaining acceleration uphill. Increasing velocity of contraction is particularly risky in the untrained athlete but can lead to substantial improvements in performance during high-speed pursuits.
FOR EXAMPLE: Using similar movement patterns as your routine strength training try: squat jumps (jump up as high as you can from a squat position), tuck jumps (jump up and pull knees to chest), single leg dead or step up to a single leg hop for height, scissor jumps (alternating lunge jumps), or box jumps with both legs or a single leg box hop.
GOAL: Consider adding plyometrics gradually–measured and progressed by number of contacts–by starting with two legged jumps and progressing to single leg hops. For those with more experience, this may include progressing further with increased height, speed, or direction changes.