How improve the confidance?

How do I improve my 100m sprint time?

• i am 13, im a girl and i want to improve my 100m sprint time. i need to improve it BEFORE next friday, next friday theres a sports competition and i am running 100m. im a good sprinter i think and im one of the fastest girls in my year. my current time is 15.16seconds. is there anything i can do to improve my time before next friday? (friday 1st july) also if anyone knows, how can i improve my high jump techinque or win the high jump event? i am also doing high jump as you may have guessed and i dont usually do it but this year i decided ill do it if no one else will and im a good/average high juumper, in practice i was one of the best but i dont know how high i got... lol. any tips? THANKYOU :D xoxo

• Answer:

  Sprinting is all about muscle in your legs. A good way to improve is to build the muscles in your legs while doing the activity you are training for. A lot of sprinters will use "resistance" training which is either: - Practicing sprints with a weighted vest (Makes you feel heavier than normal) - Have resistance restraints (Like having a rope over your shoulder while dragging a bag of sand) - Pushing objects while sprinting (Think of a football player that is pushing a dummy across the field) Effectively, it is just trying to build up your leg muscles. Its not something that you can improve quickly, but if you work at it, you will get better. As for high jump, its a combination of technique, and again your leg muscles. You need to have that spring in your jump to get the height, but also have the technique to perform the fosbury flop properly. (The sort of back roll you do over the bar.) So to build leg muscle, you can do the same things mentioned above. To improve your technique of performing the flop, that just takes practice.