I need a sprint workout schedule?

Question

I run 11.5 in the 100m and 24.3 in my 200m and i am a sophmore

and i need a schedule for sprints and exercises, ect. I am dedicated and gonna do these until i graduate and hopefully in collage. Also my goal for my senior year is 10.7 in the 100meter

Answer 1

You only need to do two things. Get very strong and practice short sprints at your top speed. Research proves the fastest runners are those that have the most muscular support force so they don't collapse at the knee/ankle at ground contact. Do dead lifts or leg presses, calf raises and hamstring curls a few times a week. Once you are strong enough try altitude drops where you jump off a chair landing on the balls of your feet without bending at the ankle/knee.