I need to improve on my 100m time. ive been sprinting since the age of 10. how do i improve?

Question

im in a big competition this tuesday and im training my butt off.

but i dont think its good enough, i need to work on my legs, i need to get them high and take bigger strides. ive been running since i was 10 and i have a huge passion for running. when i was 11 my time was 13.01 and im 13 now. im a girl btw :)

please help. i want to improve on my time as i dont think 13.01 is good enough!

Answer 1

Plyometrics –

This type of explosive training boosts the power of leg muscles and joints ability to spring quickly into action after landing. Studies show that these jumping drills can lead to an improvement as great as 8 percent; that’s 96 seconds in a 20 minutes 5-K.

Do the running drills below on dirt or grass twice a week on easy days. Shorten your run by 5 minutes if you need to – you’ll gain far more by adding the drills than by running the extra minutes. Start with one set of two drills.  Gradually build to four drills and a second set.  Alternate exercises to stay fresh.

1. Bounding for Distance: Pretend there are tires on the ground a few feet apart; your goal is to land in the center as you spring forward with each stride. There should be a feeling of floating in the air between each bound. Go for a bout 30 yards.

2. High-Knee Carioca: Step sideways with your leg, behind with your right, side-step with the left, the step in front with the right, raising your knee to your waist. Repeat for 30 yards, and then switch sides.

3. Single-Leg Hop: Jump forwards, aiming for distance, five or six times on one leg. Switch to the other leg. Variation: Do them for height.

4. Skipping: Explode off the ground, skipping as high as possible and minimizing time on the ground. Keep your thigh parallel with the ground. Skip for a bout 30 yards.

5. Double-Leg Hop: Jump six to eight times in a row, trying to get as much height as possible. Jumps should be consecutive, without rest between each one. Variation: Do them for distance instead of height.

Answer 2

You obviously need to join a club, for proper coaching. You will not be able to improve in time for tuesday......

http://www.british-athletics.co.uk/clubs...

Answer 3

GET A PUSHBIKE