How to be a better middle blocker?

you don't necessarily have to spike it over you con tip it but i you want to jump you have to get you thighs in shape so about everyday each week got to the track for about 1 hour to 2 hours and just run a 400 which is 1 lap and just run it as fast as you can and push yourself if your tired and want to start walking just pump your arms and stride and a stride is like when your legs go out as far as they can and that will help you jump higher