Physical education teacher Come: Medium-meter sprint and standing long jump of 50,

I am a female 156cm 44kg

I would like to ask how to improve the strength of 50 meters and long jump.

50 meters when I test, I felt to be the second half there will be no effort, and start time is not fast enough

jump also feel the strength and leg strength of waist and abdomen less than

I ask you:

one of these two forces should do the training?

2

3 times the timing of the arrangements (for example, when an action should be done)

4 results like? (There are more than three months on the exam, which is around March 19)

By the way, my results (I do not want to talk about, and alas

): 50 meters: 9.48s long jump: 155

160cm

There: I need to lose weight? By how much? (For exams)

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Long Jump: Jump sandbag tied Running: multi-practice sprint race

No, I was practicing sports, you only have a day sooner or later, running 1,000 meters in the school Lat on the line, to do depends on your own can persist a long time Oh, I refuel for you Oh,

no shortcuts, focusing persist.