Elitetrack: Sport Training & Conditioning

what are the best exercises for your hamstrings and glutes to make you faster. and are there any drills to help me to start running on the balls of my feet.

tell yourself to run on the balls of your feet…then listen to yourself
exercises—> squats, dead lift

In addition to what was stated above, squat deep (half squats will worsen any quad-ham imbalances) and consider adding glute-hams, RDL variations, or some other posterior chain work to your weight room work. Also, you could probably add some bounding exercises that emphasize posterior chain development.