im tying to get ready for the next football season. im 13 yrs old

Go to www.completespeedtraining.com and get the free trail. I am doing it right now and it works.

Take longer strides and go for 10-20 minute jogs every day.

Dont know u tell me

Pump your arms harder and make your legs keep up with them. Most people just swing them and let them follow the leg motion which slows you.

wind sprints, 50 yds.