JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?K\G5Ck|INzصF<һ+OT =MwpiF([ʃEt/E6@FUA>G+՞O?mOXc&"ƍ`8rwZɡg uzM X9kvo9(FQ߷KIwVږ#(W-ӚvEڢdNg;96m,i, 0yhÙ&Fv#95lzS Z!X֠깋5f×]G+'ʍ:răQ6C*ރ&"A1`֊ ;bob ְ%[4,xVkԆ|HO]ZMku[v&3#w=xFu_kaѵ>4?@;mI)DQԓ\SwGlgd48=i g5Z`$jg'osh(pmoiik}+/~!ЭOq֪I#cN;_s4j~)P.Q%1Ҙ沕ЖB[D*&"PŔ:lLFpGvN#8WC(vlԚ4 I\vϭC#٭1f& EJ$Tu"tOqv1\NN)U..T(h *2,9{+\叁iZD)ߠ/U/aglX։ +jbѡt#bIT'MY]#;u22Y#Z 5KH֭KqE떓Y&-2w?eUBν2O4?]6 W;=HZ0>ONNm֨{ē&z.;&j =yj6HŒ;V4+4`wϵ!j,9N 6 :F99 Bl%C:sV9v*>sGVeݔߩ,֣Iw9l携l*cPLg r5B4B )6.rßZIrCS% dqq^80 ;D_ s#i[BQ$T Eisij(2;a5*3>S%R;ʞ~GjGP֚sF<.?4@rxOA;Lwb<O¬'Q2w5kfT5°c3tQWs,l]5Vĺ q^JQޙ'j,&}bO۞}jSO¨OBdC [\qrbƛ{/Jz𣙌6R~X6_iʈ;U"^JGOq]`EP=elines<br><br>Now that the basic off-field exercise techniques have been covered, the BFS 8-point Sprint Technique System will effectively assist athletes in increasing on-field speed. The following is a list of guidelines for the 8-Point Sprint System:<br>1. The Sprint System should be done directly after the warm-up and flexibility period.<br><br>2. Do no more than nine sprints per workout. Do three sprints with focus on the head, do three focusing on the torso and three with focus on the legs. If the athlete tends to have more difficulty in one area, increase the number of sprints for that area while decreasing the number of sprints for the other areas. <br><br>3. 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.ey did their work. He told of one inmate who began to weep while doing extractions. He said,  I cannot believe the way these people have been treated. The inmate leader reached out to comfort this crying co-inmate and laid his hand on his shoulder and noticed a tattoo: KKK.<br>The feelings of the inmates who did the work were expressed in a letter sent in 1997. Forty-seven