How can I get faster in the 100m?

How can I get a faster 100m time?

• I need at least a low 12 to make it to the archdiocese championships. I currenty run a 12.91. I believe I can be faster I just need to learn how to start without block properly, form, and how to go at top speed. I would also be happy if someone told me some drills or exercises for leg speed, speed, form, etc. Thanks.

• Answer:

  Warm ups 4 Laps Strides Straight Away Jog curves. Drills : ( If you don't know these drills then look them up on you tube.) A skip, B skip, C Skip (make sure you get your arms right ) High Knees, Quick-feet, Karaoke (grape Vine) 5 strides. Then Stretch EVERYTHING! If you don't do warm ups correctly your gonna get injured. Workouts 150 Meter Build ups. First 50 60 percent second 50 70 percent last 50 85 percent. You looking for pure speed So Do Lots of Hills. 100 meteor hills Sprint up a very steep hill and jog down Have recovery time because you want to do the drill fast and your not looking for a build up in lung capacity.. Repeat 6-8 Times. Make sure to have a few grams of protein a day to build up muscels. Eat Healthy and drinks LOTS of water. 3-4 bottle before bed. 1 bottle in the morning and 2 more throughout the day. ( not including your training session. and then do 16 * 100 Meter with a walk back. or 3* 20 meters 3*40 Meters 3*60 Meters 4* 100meters make sure to allow a recovery since your working on speed do them 90- 98 percent never 100 perecent at practice. Do a Mile Cool Down.