Improve sprint mechanics
Drive knees up powerfully
Pump arms fast and straight
Keep torso tall and stable
Stay relaxed in the face, shoulders, and hands
Increase stride frequency
Apply force into the ground quickly
Use proper forward lean during acceleration
Practice starts and first-step explosiveness
Train acceleration sprints
Train max-velocity sprints
Include resisted sprints
Include hill sprints
Build lower-body strength
Strengthen glutes, hamstrings, quads, and calves
Improve ankle stiffness and foot strength
Do plyometric exercises
Work on mobility and flexibility
Maintain good hip range of motion
Warm up thoroughly before sprinting
Recover fully between sprint efforts
Sleep enough
Eat enough protein and carbohydrates
Stay hydrated
Reduce excess body fat
Practice sprinting consistently
Get coaching or video feedback
Avoid overstriding
Avoid heel striking far in front of the body
Train core stability
Progress training gradually