Working on flipping that switch from all out sprint to engaging those motor skills by going from the 200m repeats to the 5-10-5 drill. Make sure you’re getting those chop steps to slow down in order to touch the cone at the pivot and accelerate out.
Plyo push ups are on you for method. If just starting out go for getting a little air under your hands. Progress into clapping and if you’re ready to try something harder you can start stacking plates to explode up land on.