I am 15 and Im training most days but I want my fitness in all areas to improve to make that step up to a futher level. Does anyone know of any really effective drills or excersises I could do to improve my pace over short distances lyk 10 or 11 meters? Know what excersises I should be doing to develop my shoulders, arms, ect. Any and all advise welcome. If more information needed please ask I wasn't really sure what to put.