How can I get better at triple jump?

I am a 16 year old girl who started triple jump in track this year. My pr is 30"4' which is decent but not amazing. I want to get at least 33-34 next year what can I do to improve?|||only do it maybe once or 2x before championship time. or else you'll end up like me who jumped 41'8 as a freshman and only jumps 43 as a senior, needs knee and ankle braces, can only stand for less than 5 minutes, hurts to walk and can barely do any other sports anymore.