Elitetrack: Sport Training & Conditioning

Hi, I'm a 100m sprinter and I wonder if anyone knows any good strength exercises that can be practiced using a medicine ball. I'm looking to improve all areas needed for fast a 100m.
I also wonder if you have any good suggestions how to get faster out the blocks.
well, that's all for now,
cya later,
Josephine

Here are some explosive med. ball throws to try (all from a squat position):
-leap forward and throw
-above followed by a short accel.
-leap forward and throw, land in a push-up position, then short accel.

As for out of the blocks, strength is very important hit the squat rack and your cleans hard.  Focus on big arm swings coming out and the rest should fall in place

Thanx, I'll try that. I will be taking part in my first competition on Wednesday, the 150m for junior A/B, masters and seniors. I hope not to come last, but as a first timer I wont land very high. I will try those exercises this season, but also in the summer in Finland.
What are your fav. distances and what is your ultimate dream?
What would your advise be on sprinting faster?

My favorite distance is the 400m and my dream is to be an NCAA (National Collegiate Athletics Association) all-american.

As for sprinting faster, you have to train fast if you want to run fast so include plently of short distance sprints at full speed with full recovery (>1min/10m).

Josephine-
Are you using the medicine ball as your primary source of strength training or is it a supplement to weights?

If the latter, I'd suggest finding a wide spectrum of various weight med balls and doing many exercises for all major muscle groups (both explosive and slowly) with the medicine ball.

Hi Mike, thanx for all the advice you posted on my topics.
I am aiming for real strength training with my coach once a week, but for the med. ball, I often do exercises that we've previously done with med. balls. Mainly the abs, but also some for the arms. I like using it in the summer when in Finland.
I've taken it one step at a time, but I'm gonna start training 3-4 times a week, if I can combine it with school. Tue, Wed, Thu, Sat. There is an extra allround B junior training on Fridays, but I haven't attended that one since my return to athletics. If I would along with the other, it would be Tue-sat. Tue-sprint (endurance), wed-strength, Thu-sprint (speed), Fri-extra allround (strength or endurance) Sat (allround for all in the woods/kinda cross training). a year ago, before I had to take a break, I used to have Tue-extra or sprint, Thur-sprint and sat-in the woods (sand,hills,endurance)

Med balls can be used quite successfully for strength when other means are not available. This is especially true for newcomers such as yourself. As you progress you will likely want to begin using weights as your primary stimulus for strength development. Whatever the case, you're going to benefit regardless of what you do just by adding in those two extra days of training.