What lifts and workouts should i do to get faster for track?

i am pretty fast and strong but after my back AND hip injury beginning of track season last year i feel i've gotton alot slower.

i've got a couple months before track season comes along and i wanna know whats the best/fastest way to get back in shape and increase speed.

please keep in mind that because of my injuries i cannot do heavy leg lifts such as squats and trap bar.

btw i do 100,200 and 400x100 relay

run run run that's the best. don't go to a track, Eric Little a long time ago track star ran up and down hills across fields etc. Make sure its a well maintained trial at first till you get used to it. good luck

wow hip injury sure sounds familiar, i suffered a fracture in the middle of my race sophomore year. well i know a ton about good strengthening stuff, but only for sprinters really (100, 200, 400). if you fall under this category shoot me an email at kroyrunner89@yahoo.com and i'll give you more details

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