The short and sweet of where I am at: I'm a reformed fat guy with little knowledge of exercise, in addition to changing my diet drastically I started running pretty much 7 days a week since I own a treadmill and have lots of outdoor space available to me. About a year and a half ago I started doing P90X when I was forced to take a break from running for a few months bc of injury. I really enjoyed P90X as I had no idea of what moves to actually do with any sort of gym equipment other then say bench press squat etc, the basics. Earlier this year around April I stopped P90X and did Insanity for a change of pace. Loved it and when I was done, I found and continue to use a hybrid of P90x and Insanity to this day. This is where I am at fitness wise for a baseline.
I'm currently in a basketball league through my Church and I play softball in my local park district league. I'm looking for a way to run quicker from basket to basket and base to base. No long distance marathons or anything like that. What I was told to do by someone who used to play football for a small local college was this: do squats and lunges and basically hill or wind sprints and that was it. Since I dont really know any better I was hoping someone might be able to eleborate or add to this a little. Any help is appreciated!