Middle school, high school, college male or female, having a 10.xx or 11.xx personal best is a significant step on your track and field journey. Right now, you are stuck in the 11.3/12.3 range and want to get the monkey off your back this outdoor season. I made this video to give you all the tools you need, that you likely are not doing, to break into the 10's for guys and 11's for girls.
These three tips will take some practice, but you will see instant improvement in how you sprint.
Tip 1: Cover more ground early in the race. You probably don't cover enough ground early in the race.
Tip 2: Arms must be big to match your extra stride length created.
Tip 3: Cover as much distance in the first 4 seconds of the race then maintain. You only have a certain amount of free energy, cover as much distance as possible.
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