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The distance for each sprint should be 10-50 yards with recovery time being 15-20 seconds (usually the time it takes to walk back).<br><br>4. The speed for each sprint should be to 3/4 speed . . . never full speed for learning purposes.<br><br>5. The Sprint System should never be considered a part of the athletic conditioning, only a part of the learning process.<br><br>6. The Sprint System should be done 2-4 times weekly in-season and off-season, in groups or individually. Feedback from a coach, parent or teammate is important. <br><br>Concentrate on one area of the body for each sprint (head, torso, legs). On the last sprint of each set, combine the eight points to achieve a full speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system two or three times a week when the body is FRESH. Following these guidelines and EVERY athlete can improve speed dramatically!<br><br><br>__________<br><br><br>THE BFS 8 POINT SPRINT SYSTEM<br><br>The BFS 8-Point Sprint Technique System singles out 8 specific points that must be looked at when assessing an athletes technique. These points are as follows:<br><br>HEAD<br>1. Head - The head should be level and <br> unwavering<br><br>2. Eyes - The eyes should be on a target <br> straight ahead.<br><br>TORSO<br>3. Back - The back should be upright and <br> slightly arched.<br><br>4. Arms - The shoulders should rotate vigorously <br> with elbows fixed in a 90 degree angle. <br> Emphasize thrusting the elbows back. <br><br>5. Wrists - The wrists should simulate a whip <br> action as the shoulder rotates back.<br><br>LEGS<br>6. Legs - Initial leg action is to lift forward then up. <br><br>7. Feet - The feet should make the initial plant <br> directly under the hips not out in front of the <br> body. The toes should be kept up don t let the <br> foot drop.<br><br>8. Knees - On the follow-through or end of the <br> leg drive, the knee should fully extend.s on the brakes and you will actually run slower. You increase your stride ength wth the bac leg drive. You want to run tall. However, to plant the foot directly under the hips is an advanced concept. Therefore, I want to devote a whole article to that technique at a later ate. I will have a 4.2 forty-athlete show ou somegreat drills to more fully understand this concept.<br><br>8. Your forward leg should initially lift forward, not up. <br><br>The ower leg shoulntry runner, sees another benefit to the poetry.<br><br> Sometimes, when I m not feeling good, I remember a sentence from a poem that makes me feel better. <br><br>Junior Penny Thompson, who plays softball, volleyball and basketball, admits she doesn t particularly like having to memorize poems, but said,  They do give us a lot of good message. <br><br>And Krystal Laughlin, a junior goalie on the soccer team who enjoys the physical challenges of BFS, said those messages are important.<br><br> It makes me feel better about myself, she said,  and teaches me that I can accomplish things, and that makes me a stronger person. <br><br>One of the keys to the success of the program is that Young never lets it get stale.<br> The seniors have seen me change the course every year, Young said,  accordord of 307 yards rushing on just 11 carries. He s a three-year state qualifier in track, holds the school record with 38.7 seconds in the 300-meter hurdles, and had 24 wins in his senior year on the wrestling team. He s 5 9 and weighs 170 pounds. <br>Finally, Nate Rolland did a grea