A couple of simple workouts which you can do by yourself and no need for a gym

Sprint: Sprinting speed is based on a combination of cadence and cadence ratio. It is done while standing on the foot closest to the end of the mat. Be sure that the knees are lifted off the ground just enough to prevent knee injury. Cadence Hold for two seconds, then release with a quick burst of speed after the first pause of five seconds.

Squat: Squatting speed is based on a combination of cadence and cadence ratio. The squat is designed to work the lower muscle groups of the upper and lower body. Squatting speed is accomplished while standing on the foot closest to the end of the mat. Cadence hold for two seconds, then release with a quick burst of speed after the first pause of five seconds.

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Jumping: This is a great exercise for strengthening your Achilles tendon and for stretching the hip flexor muscle. This is best performed with a heavy training jump rope rope.