Adarq.org

Squat-
60x5
90x5x3

Rows-
20x20
40x12
60x12
80x12
90x6x3
40x20

Pull Ups-
10,5

Some people just don't get injured. 2 perfect examples are Lebron James and Russell westbrook. they've never had a notable injury in their careers and it's not just NBA, since middle school. actually Russ missed some games with a broken finger but before that he didn't miss one game for 18 years. Lebron never had any notable injuries in his life....

Seems like both are very elastic and are elastic jumper. Both can jump very well from a run up even though they don't really train specifically for vertical jump.

Than you have players on the other side of the spectrum e.g. Derrick Rose, Bogut etc.

In Australia we have Little Athletics for track and field. Basically once a week in summer junior athletes from the area all get together and compete against one another in various track and field events e.g. 100m, long jump, shot put 800m. The alternative week will be 200m, high jump, discuss, 400m. Because they are competing against other kids they always put in 100% effort and this helps them improve their own performances and gives them the experience to be able to strategise themselves in the events. If Hong Kong has anything similar that would be the best avenue towards improving your daughter's running/sprinting. It's fun, she makes friends, and she improves on her times and gets fit.

Unpopular opinion:

I mean we all have our certain build and strengths and
weaknesses and because of that we are inefficient in most of our mechanics. Optimal mechanics require the ideal physique+athletic level for whatever it is you are doing. So when you try to force optimal mechanics and you don't have the required adaptions for it, you do significantly worse than your normal technique.

But imo if you keep trying to perform with optimal mechanics, you are hitting your limiting factor every time! For example, im not very good at top speed, my top speed running is quad dominant. If I continue running with my quad dominant form, my weaker p-chain +elastic strength is not being stressed enough and continue to lag behind. However when I switch to good cycling technique even though it is much less efficient for me because of my characteristics, I optimize my training to improve what is holding me back. (Simplified example)

Your point about injuries is a good one and I think progression should be extremely careful and gradual for changing mechanics. It could take months or years to get your limiting factor up to scratch and could be risky because you don't know how gradual this progression should be. But if you keep doing whatever with "personalized/suboptimal" form you will never live up to your potential and eventually hit a plateau that will be even more difficult to overcome because you've learned the wrong movement pattern so well.

Granted this doesn't apply to everything but stuff like sprinting, some jumps, change of direction where there's a clear superior form could benefit from optimizing mechanics imo

I definitely agree with you when it comes to weights. In this video this high school strength and conditioning coach emphasies about the importance of learning the correct technique of lifting before progressing with the weights.
<a href="http://www.youtube.com/watch?v=Y2vnFpWCBQg" target="_blank">http://www.youtube.com/watch?v=Y2vnFpWCBQg</a>

I disagree when it comes to running though. I wish T0oday still posted but he made a lot of posts about sprinters with awful techniques that still had incredibly fast times. Speed is power to weight ratio. Top speed is often considered genetic but it can be improved by working on your top speed through drills and building speed endurance. Running is natural. It's best not to overthink it. Keep it simple. By all means use a few ques like keeping your head straight and chin slightly down and arms relaxed but there's no need to over analyse. Effort>technique. If you run 200m tempos your body is naturally going to find the most efficient way for you to run and achieve the times with the least effort. That's building technique. I know my explanation is shit and I can't word it that good but focus on putting in the work, running high intensity, and building up your work capacity and that will make you achieve far greater than a smaller workload with more emphasis placed on technique.

Haha thanks adarqui!

Squat-
60x5
87.5x5x3

Rows-
20x20
40x12
60x12
80x12
90x5x3

Pull Ups- 9

Nice work on the 

Your journal is highly motivational...I need to step my squat game up and catch up to you. Deadly work brother.

Bench-
barx12
60x8
82.5x5x3
62.5x12

Chin Ups-
11x3

Hammer Curls-
10x14
12x14
14x6 the 2 fingers on my left hand were bugging out I think I strained/broke my finger/fingers earlier this season

Commentator talking about my speed during Affiliated State Champs 

<a href="http://www.youtube.com/watch?v=JZxP-5SNGHw" target="_blank">http://www.youtube.com/watch?v=JZxP-5SNGHw</a>