Which muscles should i work out???

[work_hard777]

Im a pretty fast runner and im in football. It seems like im starting to run slower but see latly iv been working out my upper body alot more than my lower body (legs). So could anyone please tell me what muscles are crucial to a real speedy runner. Thanks for your time.

 

[JL_204]

Squats, deads, and powercleans.
Do some sprinting sessions too. The only real way to be a faster runner is to practice running.

 

[work_hard777]

sorry if this is a dumb question, but can you explain what deads, and powercleans are and how you do them. i think i know but i wanna make sure just so im not doing the wrong excercise or doing it the wrong way.

P.s. tell me if this is true but ive heard that if you hold for 3 sec. at the bottom of a squat you get more explosiveness like from a starting block in track.?