I am currently at 11.4

l wanna increase it a lot by spring time, when seasons tarts

what exercises can l do.
Thanks Y!A

Run up steep hills or better yet a mountain. Seriously

practice your starting (blocks) the faster you come out the starting blocks the faster you get to the finish.
make sure your whole face is relaxed as you run this race because straining muscles slows you down. cant remeber why sorry.
um excercises um..flexibility and it sounds stupid but running with a tyre behind you once a week while you train builds your muscles for a quick sprint.

keep training thats all u can do..i find running up hills and stares is a good way to get quicker times..hope this helps.

Spend ur off season working on 3 things:

Uphill training - sprint repeats on a slight incline
Getting a good start
Increased mileage

Repeats on a slight incline helps build strength & speed without sacrificing form. Running up steep hills requires different mechanics.

A good start is the key to a good race. Practice coming out of the blocks & staying low until you're at full speed.

Most sprinters do not feel the need to up their mileage. By doing some 2-4 mile runs in the off season, ur body is in better shape overall. It wo not directly help ur speed, but will enable u to work harder for longer when practice starts, making ur training sessions more effective.

The key is always hard work. Get yourself in shape as best u can BEFORE season starts, so that once u start practicing with the team u can really give it all you've got during organized workouts.