What is a lifting routine to be able to run faster and jump higher?

Question

I do track in high school and i want to be at my very best. I do long jump and run the 400 and was wondering what good lifts i could do to improve speed and jumping ability. Thank you

Answer 1

http://www.higher-jump.com/strength-shoe... Go to this web site these are a Platform running shoe that most professional athletes train with.  They work great and you will feel and then see the difference.

Answer 2

strap ankle weights round ur ankles and do a set of 100 jumps and if you can obtain one get a jump cord resistor which is a series of chords with resistance. Jump over a box multiple times and do quick repetitions with a medium weight. Compound exercises squats, bench press shoulder press etc.