Ligaments and Fast Twitch Muscle Fiber

[Aurora]

so, Im in TaeKwonDo, so I want to build up my fast twitch muscle fibers so I can spar with speed. I know that weight lifting with lighter weights at an increased speed can help , well, speed.

I been thinking, box jumps, side laterials (running from side to side) sprinting. Anything elese?

Oh and I wanna strenthen my joints, i m not sure if joints is the correct word for it , like the ligaments in the back above your heel and below your calf. Anyways is there anyway of making that part stronger.

[atherjen]

I think that plyometrics will defintly help you out there.
weight training 12+ reps for endurance as well.

as for the ligaments in your heel.... Im not quite sure.