All i want to do is be able to hit my old marks again. During the early part of my rehab i did hamstrings curls and focused on bringing the weight down slowly. As my hamstrings got stronger, I focused more on deadlifts and squats (5×5, 195 and 315 lbs respectively) and combined with some slow running, a few 50 meter sprints in 8 seconds or so per sprint, not very fast. I have no trouble with my hamstrings now while doing runways or short sprints like that, afterwards its a bit sore but thats expected. But i dont have my old speed, nor my old pop. I'm looking for ways to get back my short sprinting speed, and fix up my takeoff because i seem to slow down when i hit the board and i dont get much height on my jumps. I'm most concerned with my takeoff, with my new steps i hesitate almost as i reach the board nowadays, resulting in a large decrease in speed before takeoff, and i was looking for ways to change this as well as increase my runway speed.