Originally Posted by Flexor
I ran 100 in 11.8 last year. I haven't sprinted since, I tried it, and I ended up on the ground with terrible pain :D
I'm currently training again for the coming football season (soccer). I find that spring hops are a great way to develop explosive power and agility. Weights are a no no, they will thicken your legs up and make them powerful, but slow.
Sprinting is all about moving your legs as quickly and powerfully as possible. I run or cycle three times a week now, I vary it each week, for cardio fitness. For sprint training I do spring hops (comparable to tricep extensions), which also strengthens the knees and is very good for them, and I do as many sprints as I can one after the other until I feel sick.
It seems to work for me. I can also do a huge standing jump because of the spring hops and it helps me with high jumps and long jumps.