400m dash lifting and stair exercises?

Question

This year, I'll be a freshman in highschool, and I'm aiming to be on the varsity track team. I run the 400 in a 57-60ish range. To letter, you need to get below a 52.

What are some good lifting and/or stair or treadmill exercises to improve my time?

I also have access to a nearby track about once or twice a week.

Answer 1

Get in a leg press machine and lift weight with both legs and then hold with one leg, knee slightly bent, on ball of foot. Hold as much weight as you can for 10-30 seconds for about 3-6 reps. Do these a few times a week. Also do altitude drops where you jump off a chair and land on balls of feet without bending at ankle/knee. Run short top speed sprints to coordinate strength with speed.

Answer 2

I have the same problem but I'm in football camp and currently I'm running on a big hill to have a bigger "explosion" with my quads. My coach says to run faster you need to "pump with your arms too"  and do sit ups to work on you core.