Dry land workouts for sprinters

I just started doing a dryland routine (last time I did one was about 8 years ago) last night--while I'm not a true sprinter, I do focus on the shorter events (200 on down), so I think the exercises I do would probably be comparable to what you'd want to do as a sprinter. Here's part of the routine I did last night. I don't have the whole workout on hand, but this is a good portion of it. Abs/core Crunches with feet on the ground Crunches with feet in the air Right obliques Left obliques Flutter kicks Donkey kicks Bridge Plank Legs Squats Calf raises Lunges Stair steps Streamline squat jumps Broad jumps Side lunges Wall sits Upper body Regular pushups Wide grip pushups Diamond pushups Dive bombers Arm circles with arms held out to the side Facedown tricep raises Rows Dips For each exercise, I did one set of 45 seconds on, 15 seconds off, just getting in as many reps as I could without hammering it so hard I crashed and burned. This was all bodyweight exercises with no weights, stretch cords, or medicine balls. I'm getting that stuff this coming weekend, so I'll be incorporating it into my workouts, but this group of exercises would serve as a great base for dryland training. In addition, I'm considering dropping some of the exercises from each section and dropping down to 6 or so per section, then doing three rounds of 30 seconds on, 15 seconds off for each exercise. Three rounds of abs, three of legs, and three of upper body.

I just started doing a dryland routine (last time I did one was about 8 years ago) last night--while I'm not a true sprinter, I do focus on the shorter events (200 on down), so I think the exercises I do would probably be comparable to what you'd want to do as a sprinter. Here's part of the routine I did last night. I don't have the whole workout on hand, but this is a good portion of it. Abs/core Crunches with feet on the ground Crunches with feet in the air Right obliques Left obliques Flutter kicks Donkey kicks Bridge Plank Legs Squats Calf raises Lunges Stair steps Streamline squat jumps Broad jumps Side lunges Wall sits Upper body Regular pushups Wide grip pushups Diamond pushups Dive bombers Arm circles with arms held out to the side Facedown tricep raises Rows Dips For each exercise, I did one set of 45 seconds on, 15 seconds off, just getting in as many reps as I could without hammering it so hard I crashed and burned. This was all bodyweight exercises with no weights, stretch cords, or medicine balls. I'm getting that stuff this coming weekend, so I'll be incorporating it into my workouts, but this group of exercises would serve as a great base for dryland training. In addition, I'm considering dropping some of the exercises from each section and dropping down to 6 or so per section, then doing three rounds of 30 seconds on, 15 seconds off for each exercise. Three rounds of abs, three of legs, and three of upper body.