Track And Field plz hlllllllp me out?

ok this year i didnt make track i feel horrible and i let my dad down i want to be able to sprint faster running long jump and shockput im in grd 6 and 12 yrs old i want to be fast as my friend he KILLS everyone 100m 11.7 running long jump 4.57m hes crazy so plz hlp me out no stupid awwnsers and plz tell me how