how can i get better in the 200m...i ran a 23.4 last year my sophmore year now i wanna run better then a 22.5?

Question

Just give me as much information as u can

Answer 1

It's hard not to get too technical but I'm gonna try
You need speed and endurance for the 200M, called Speed Endurance training, plus strength training for power & explosive power using power lifting, power training.

Try a couple of these drills

High Intensity Shuttle Run
Pace out 30 meters on grass or a running track. Place a cone at the start and at 5 meter intervals (7 cones in total).
Sprint from the starting cone to 5 meter cone and back. Turn and sprint to 10 meter cone and back to start. Sprint to 15meter cone and back to start and so on until you sprint the full 30 meters and back.
Rest for 90 seconds and repeat. Complete a total of 6 sets keeping rest periods to 90 seconds.

Pyramids
Pace out 50 meters placing a cone at the start and then at 10 meter intervals (6 cones in total).
Starting at the first cone sprint all out for 10 meters and walk the remaining 40 meters.
Turn and sprint 20 meters and walk for 30 meters.
Turn and sprint 30 meters and walk for 20 meters.
Turn and sprint 40 meters and walk for 10 meters. Finally...
Turn and sprint 50 meters and then turn and sprint 50 meters again back to the start.
This is classed as one set. Rest for 90 seconds and repeat for a total of 4 sets. Rest for a full 3 minutes and repeat.

Cruise And Sprint
Mark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.
Slow down gradually, turn and repeat.
Continue for 2 minutes and then rest for 2 minutes. This is one set. Repeat for a total of 6 sets.

Hollow sprint
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone.
Turn around and repeat always alternating jogging and sprinting. Work for 2 minutes and then rest for 2 minutes.
This is one set. Try to complete a total of 6 sets.

Answer 2

First I would like to say that the previous you should NOT wear ankle weights.
The 200m race is not just a simple sprint race. There's a lot more lactic acid accumulation than 100m, which requires you to train more on improving that aspect of the race.
So, without explaining you a whole training programme, I would tell you that once a week you should do all-out speed short repetitions (sth like 6*60) but be carefull not to overdo.
And, once a week a lactic acid training (sth like 1-2 * 250 - 300 - 250), also careful about overdoing. You should always feel good both before and after training. It is of CRUCIAL importance not to do ANY hard training if you don't feel very good, just some easy jog and easy strides (light repetitions of 100m, sth like 6*100 concentrating more on feeling nice with a good stride).
On more point, to add variety, every other week you can replace your all-out speed training with PLYOMETRICS. Shortly that stands for 'jumping training', but please read more on the subject. There's plenty on the net, just google plyometrics.

Answer 3

add some ankle weights .Also work out more with heavy weights . Then work on your technique to ensure you are getting maximum speed from your running technique. You should notice maximum improvement in about 6 to 9 months.