I think you can do your workout anytime of the day as long as you' re serious with your recovery (good sleeping time, nutrition, stretching). Are you talking about the jumptraining program?

@Mark Joross Desor then you can respect the rest times (rest days and rest between exercises) provided in the jumptraining and train anytime during exercise days

I haven't any particular drill, but i think it's important that both of you master the different kind of steps for blocking (side step, cross step, etc...) and communicate a lot to improve your synchronization in various situations.

Thank you, eat protein just after practice isn’t something I was doing. I will try

You can also work on your armswing technique to developp more power