Track and Field sprinter workouts to do at home?

Hi, I have recently started track and field for my final high school season. I want to go out with a bang. I started lifting more often: Squats, cleans, tricep dips, pull ups bench etc.



I want to know what kind of work outs i should be doing at home. Maybe push ups or sit ups? Any suggestions to help me become a stronger and faster sprinter? Thank you!



I run the 100, 200, 4x100, and 4x400.Track and Field sprinter workouts to do at home?
Basic calisthenics are something you can do at home when not running. Jumping jacks, sit ups, push ups, and squat thrusts help tremendously with explosiveness.Track and Field sprinter workouts to do at home?
As a runner in a club as well as high school, my coaches come up with the workouts. During track season the usual workouts for short distance is:

- 15 minute warm-up run.

- Stretching.

- Drills. (You might already know some, but if not you can probably find them on google. They're marching, high knees, butt kicks, skipping, karaokes, straight legs).

- Strides/Accelerations. Going fast for about 80m.

- Workouts. They vary from doing many repetitions of a certain distance, like 8x200m, 10x100m, or more complex workouts like doing laps around the track and every 50m changing speeds from jog to run to sprint to run to jog, etc.

- Once a week, we do an entire core routine, which consists of sit-ups in 6 positions, push-ups in 3 poistions, front, back and side planks with varying difficulty, like raising one leg and arm, slowly marching while holding your plank, etc.



Hope those are some good ideas.

helly hansen