adonail:
Stop pushing on the ground hard to be powerful, It must feel effortless, light on your feet. Start by doing light A and B, fast high knee while been as light as you can on your feet stay upright.
NEVER FOCUS ON YOUR KNEE WHILE YOU RUN, EXCEPT MAYBE IN THE FIRST 10M. After that It will make you slower by slowing the time you apply force on the ground again (reduce stride frequency). Focus on your arms 90degree at the elbow pump fast from pocket to chin.
gluteus medius tight = normal works hard in sprint to keep your hips horizontal to the ground with each strides. Power action = more work than u are used to.
lower back must not be…stretch psoas muscle + glutes get them flexible 1min static stretch 2-6 times a day. LIGHT PNF PWO.
BEST PLACE TO BE SORE = GLUTES
never force power on the ground and stride length while u run…PERIOD
Funny you mention dont push the ground cause alot of strength coaches and EXPERT SPEED SCHOOLS/CAMPS teach this. Along with asking folks on this forum I would contact your local college track coach if possible.