I run track. I run the 100 in 12.2 i was looking for any advice to help me get under 12.Any answers are welcom?

Im running a little over 12 in the 100meter im looking for any things that you think would help me get under 12. ThanksI run track. I run the 100 in 12.2 i was looking for any advice to help me get under 12.Any answers are welcom?
Step 1Stretch. Not only is it important to stretch so that you do not get injured while you are working out, training or competing, but stretching can also make your muscles tougher and more resistant to pain and fatigue. In turn, this will help you go farther at top speed.





Step 2Do polymetric exercises. These exercises build stamina in your muscles while training them to operate at maximum intensity for long periods of time. Always do polymetric exercises on a giving surface so that you do not hurt your joints. You can do leaping lunges, in which you lunge forward on one leg, then jump and switch legs so that your other leg is forward when you come down, or knee tuck jumps, in which you jump up high and try to lift your knees as high as possible. Do these exercises in sets of 10 to start, then as you gain stamina until you can no longer regulate your breathing and start panting heavily.





Step 3Strengthen your lower legs. You can do this particular exercise at any time. Point your toes back toward your shins. Maintain that position for as long as you can before relaxing your leg, then repeating the exercise. This can also increase jump height and will help you develop endurance while maintaining speed.





Step 4Practice. As you train using these isolated steps, you also need to simply practice running, swimming, etc., as hard as possible for as long as possible. For example, if you are training for a 200 yard race, you should start trying to sprint for 225 yards or even 300 or 400 yards. This will be very hard at first. However, the more you do it in conjunction with these other training exercises, the farther you will be able to go.





Step 5Stay hydrated. One of the biggest problems that sprinters have is that their muscles and bodies get dehydrated from their intense bursts of speed and training techniques. Staying hydrated is vital to building your stamina and endurance.I run track. I run the 100 in 12.2 i was looking for any advice to help me get under 12.Any answers are welcom?
Work on your technique getting out of the blocks, this can often trim some critical time off a short race. Ask your coach if your running form is good or if he or she sees any improvements you can make. Other than that make sure you are hitting the weight room and doing lots of lower body work such as squats and power cleans.
Maybe your start is something you need to work on try different starting stances,


use a training partner contrary to what other people think i believe you train harder when someone else trains with you
Thats good. I usually get 12.5
talk to usain bolt i guess