I'm already reasonably fast but I want to get quicker at sprinting for rugby and be able to run 100m under 12.3 secs. Can someone tell me how I can get quicker by giving me a training guide and also I would REALLY appreciate if someone gave me a diet to follow that consists of mainly proteins! I'm 5ft 5, 8 stone and I'm looking to get to 9 stone at least. Finally, I'm 15 and play scrum halfI'm already reasonably fast but I want to get quicker at sprinting for rugby and be able to run 100m under 12.3 secs. Can someone tell me how I can get quicker by giving me a training guide and also I would REALLY appreciate if someone gave me a diet to follow that consists of mainly proteins! I'm 5ft 5, 8 stone and I'm looking to get to 9 stone at least. Finally, I'm 15 and play scrum half

All high level coaches use basically the same form of sprint training for their players. Google " Beep test "

Two things helped me increase my running speed in general as well as sprinting speed. The first is hill training, which is as it sounds, instead of dodging hills on your running routine you should aim for them, sprint up them and jog down the other side. The second is interval training, you can google it for more info but its basically like sprinting 100m at full tilt then jogging the next 100m in no less than 60 seconds, then sprinting again and so on until you have done that 8 times, it is really quite demanding, you can up the distances and reduce the recovery (jogging) time to adjust your fitness levels and to increase the difficulty.

work your hip flexors, quads and hamstrings, i knocked a second of my 100m in just under a year so it takes time

Try these links for a great old classic on running, and for diet you should look at the Paleolithic Diet, try the Whole 30 lifestyle: