Sprint training advice?

Question

So next year I am going to be a Junior. My freshman year, for track, i ran the 100 meters in 13.5 seconds on average. Somehow, i managed to get it down to an 11.5 this year, but this still isnt enough for states :'(. From running, i got a stress fracture in my spine and am out of sports until about august. At this time, I am hoping to start training for sprinting, but i am completely clueless! I weigh about 135 lbs, 5'9.
Does anyone have any workouts that combine weight training and running excersizes to get this time down?

Also, 2 minor questions

1:what do you think about creatine/whey protein
2: My brace for my spine is like a corset, and i am beginning to breathe through my chest opposed to my stomach, would this affect my running if it stays like this?

lestermount · Accepted Answer

1. I do not like the use of creatine, it can be dangerous and has limited benefits.
Protein is necessary to repair and build cells, and you can get it from several sources.
2. I do not know what type or kinds of exercises you can do with a fracture of your spine.
You need to talk to the doctor before lifting or doing anything for strength training.
You can run in deep water or perhaps bike to maintain your cardiovascular conditioning.

Anonymous · Answer

Just get stronger to increase muscle support force and run short top speed sprints. The fastest runners have the shortest contact times due to support force. Get in a leg press machine and lift the weight with both legs but hold with one leg, on ball of foot, knee slightly bent. Hold as much weight as you can for 10-20 seconds. Do 3-6 holds for each leg and do a few workouts per week. Run short top speed sprints to bring out the elastic qualities of your new strength. Don't do distance runs to sprint faster.

ptfa.geo · Answer

A better 100m run – form and technique will get you there. - ptfa.geo answer:
http://answers.yahoo.com/question/index?qid=20100702191734AAczh6q


How to sprint longer and faster?  - ptfa.geo answer (400m base work for sprinters and hurdlers)
http://answers.yahoo.com/question/index?qid=20100610184309AArJTSX


Short Sprinting Tips: - ptfa.geo answer
http://answers.yahoo.com/question/index?qid=20101024101423AAER6nI

Build up your stamina on a trampoline or on your bed -  see ptfa.geo answer:
http://answers.yahoo.com/question/index?qid=20100717065802AAeYEiQ

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Sprint training advice?

3 Answers