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You want muscle tissues that are becoming more effective at using the creatine phosphate energy system! You really require to focus on those higher-intensity/short duration drills like sprinting. Interestingly sufficient sprinters have the highest %25 of quick-twitch muscle tissues of all athletes. 1 last thought on this topic is current study in Nitric Oxide (NO) dietary supplements seems to show that they pace up fast-twitch muscles and seem to make slow-twitch fibers act more like the quick as well. This may make this the ultimate in vertical leap supplementation probably rivaling with Creatine Monohydrate!