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Flexibility is the ability to achieve an extended range of motion without being obstructed by excess tissue.

Different training methods for flexibility include; static, ballistic and PNF (Proprioceptive Neuromuscular Facilitation)

PNF Stretching
PNF Stretching includes stretching a muscle to its limit.

The method includes stretching a specific muscle and holding the stretch for a few seconds. The muscle then needs to be pushed and held slightly further than its normal position until some tension is felt.
The persons muscle that is being stretched then needs to push back to exert a resistance and then the muscle is relaxed. This is then repeated for a second time, but the muscle is pushed slightly further than the previous stretch.
Some examples of muscles that can be stretched by PNF stretching are:
side fascia, hip flexors, hamstrings, glutes, back.

How PNF stretching improves flexibility:
PNF stretching can improve flexibility as it can improve passive and active range of motion. It is also said to help flexibility and muscular strength as athletes have improved their range of motion at their joints.

Example of a PNF stretching session:
An example of a PNF Stretching session for the hamstring includes:

A partner moves the athlete’s extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.

On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner’s hand. The partner should apply just enough force so that the leg remains static. This is the ‘hold’ phase and lasts for 6 seconds. This initiates autogenic inhibition.

The partner completes a second passive stretch held for 30 seconds, however the athlete is instructed to flex the hip (i.e. pull the leg in the same direction as it is being pushed). This initiates reciprocal inhibition allowing the final stretch to be greater.

References:

1. https://www.healthline.com/health/fitness-exercise/pnf-stretching#tips6

2. http://awomanshealth.com/the-benefits-of-pnf-proprioceptive-neuromuscular-facilitation-stretching/

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Power is the ability to exert the maximum muscular contraction instantly in explosive bursts of movements.
The different types of training to improve your  power are plyometrics and hill sprints.

Plyometrics
Plyometrics, also known as jump training or plyos are exercises in which muscles exert maximum force in short intervals of time with the target of increasing your power, agility and coordination. Plyometric training refers to explosive compound movements, commonly done with body weight or very light loads such as plyo push ups, box jumps and jump squats. The goal is to train for maximum force production in the smallest period of time, so reps are kept low and intensity and effort is high. To do these box jumps Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. The box jump improves agility, endurance and power it mainly focuses on building the legs and glutes.

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To improve your muscular endurance, you can take part in different types of circuit training and core training. However, different athletes will have a different type of muscular endurance that is needed for their sport. In order to improve your muscular endurance you need to have a low weight (or you can do body weight exercises) with high reps. You need to preferably do the exercises till failure. For example, you can perform push ups until failure. This will mean that, if you keep doing reps till failure, that gradually, your muscles will start to become stronger. This means that you will be able to perform higher reps. If this gets too easy, you will be able to add weight.
Example of a upper body circuit;

Perform as many of these exercises as you can for 30 second.

Push-Ups

To make regular push-ups easier (remember you need to sustain them for 30-60 seconds), keep your knees in contact with the ground.

Wide Push-Ups

Same as a regular push-up except spread your hands to wider than shoulder width.

Diamond Push-Up

Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers.

Plyometric Push-Ups

Same as a regular push-up except as you extend your arms push up explosively so your hands leave the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and repeat. A variation of this exercise is to quickly clap your hands as they are in the air.

Bench Dips

1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you.

2. Start position: Slide glutes off bench with elbows slightly bent.

3. Lower body by bending at elbows until elbows are at 90 degree angle. Return to start position.

https://www.sport-fitness-advisor.com/circuit-training-exercises.html

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When taking part in speed training, you can focus more on the mechanics side of sprinting. This involves in making sure your legs, feet and arms are in the correct position for when you are sprinting.

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Cardiovascular endurance is the heart's ability to deliver blood to working muscles and their ability to use it.

Fartlek training is an example of a training method for cardiovascular endurance.

Fartlek Training

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Description:  The extent to which muscles can exert force by contracting against resistance.
The different types of training to improve your strength include free weights and resistance.

Resistance training:
Resistance training is any exercise that causes the muscle to contract against an external resistance with the expectation of increases of strength.
(www.emedicinehealth.com)

Example of training session:
leg abduction:
1. While lying on your side, brace your abdomen.
2. Bend your top knee, and place your top foot in front of your bottom knee.
3. Raise your lower leg off the floor . Do not let your trunk bend backward.
4. Concentrate on keeping your core engaged, and feel this on the inside of your lower leg. Repeat 10 times, and switch to the other side.
Plank:
1. Lie down on your stomach and brace the core muscles.
2. Raise your body up on your toes and elbows.
3. Lower your buttocks down until level with your shoulders. Squeeze your navel toward your spine. This is the key to this exercise and really works the core. Make sure your buttocks are not sticking up.
4. Hold for 30 seconds, and increase the hold to two minutes as you improve.
(health.usnews.com)
How does resistance training improve strength?
Resistance training increases muscle strength by making your muscles work against a weight or force. (www.betterhealth.vic.gov.au)

Benefits:

Improved muscle strength and tone.

Maintaining flexibility and balance.

weight management and muscle-to-fat ratio.

Improved mobility and balance.

Improved posture.

(www.betterhealth.vic.gov.au)