I could run decently "OK" in my 20s and 30s for a big guy. When I played baseball I had a green light all the time, and rarely was thrown out. This was in part because the catchers didn't have great arms of course. Maybe in large part.
I worked on my quads and got more stride and then noticed my hammies were sore, and then groin. I do a lot of stretching along with resistance stuff.
I got a bit of jump back, not much. I could jump OK, enough to dunk, but not easily, just barely, I couldn't touch rim now.
Nothing but net.