Pleas help ,, urgent?

Question

Please help,, sports day in 1 week?

how can i get faster for 100 m and relay

and how can i get better for long jump and javelin

sports day next monday

and also how about even better for next years sports day

im a 14 year old girl

please help

thank you

Answer 1

run around in a near by field or something and go round more and more each time you will get more used to running and stuff and be alot faster.

Answer 2

for 100m and relay:

literally just practice maximum effort sprints at first and build up the sessions until you are running the fall length of the 100m track. time yourself and try and beat it. for next yr you can try a bit of hill and beach running too. this will help with the bounce in your step/stride. look it up on google or something.

long jump:

optimal speed is about 80 % of your maximum so to keep control. when you take off make sure you lower centre of gravity (bend the leg) to get maximum power and swing the arms up and forward for extra momentum. oh and obviously the feet/legs should thrust forward in the air too.

javeline:

focus more on the technique. run up again 80% of max. lower centre of gravity as the javeline gets pulled back. release at optimum angle = about 45 degrees.

hope that helped