How to start off the metabolic flexibility approach

[Amalbe1]

By explosive I would like to be able to increase my vertical jump, agility, and speed running up and down the court.

This would be my schedule
Monday-games 60-120 mins
Tuesday-shooting practice 60-120 mins - not as intense (lower body loading sets)
Weds-shooting practice (upper body pump sets)
Thur-games
Fri-shooting practice (lower body pump sets)
Sat-rest



I came up with 2 Solutions. I could take a metabolic flexibility approach or
Like what you said, keep doing what I'm doing but maybe do refeeds Sunday and weds nights to fuel me for games Monday and Thursday.