We just had a high school female soccer player run a faster agility time than most of our male athletes. She doesn’t lift more weight, doesn’t jump higher, and certainly isn’t taller to cover more ground with each step. She got better through repetition (see Sparta Point 7/8/09).
The best way to improve an athletic movement is to practice. Such a concept is not revolutionary, yet as coaches and athletes we seem to lose site of the simplicity in training to perfect a movement. There is little need for bungees (Vertimax anyone?) or isolated sprinting skills when such time could be used by performing the very movement you’re looking to correct.
The best Olympic weightlifting coach I had was a Polish champion, who prescribed 20 sets of 1 repetition for the lift every day. It wasn’t boring because it was effective.