Please help,, sports day in 1 week?

Question

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

left it a tad late to worry about it now.....for the sprinting tho tie a rope with a car tyre(or other weight) attached and run as hard and fast as ya can, once you take it off you're speeding, a sports or energy drink an hr or so before will also give you a sugar boost for extra energy ,improving your sprinting will also help for the run up for the long jump as to the javelin shoulder,arm and chest exercises to build up the muscle...start these now and it might give you an edge next week( apart from the javelin) but for next yr start now and build the training up......good luck and let us know how you get on

Answer 2

Wow, that is a big ask!  You need to train and get advice from a running coach who can watch your style and give you pointers to improve on.  Why not go to your local running club for a try out and if it helps you can think about joining.