JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?]cƺf7+ia/3 BIW%A~"9TZlt&Dw w u,qdG +uR!" #/1pmKs-?*K{fa)$g[XOBǞқYV[&AW8FgIOUHqh|_"L\Rh[ .(Y֠k[V(܊-zo%Ϙ{[aSEF#*g hA }GE(N5d:b,"lcWbH#(sX .f@aVi gv!n:@m5 $h x9U4DJ稪R2|2zpy@F-0*1ۭ\UXR5^@)F{dh\s@L,dt5b;x+`p~۷Ԍ;<swk=v̤n=)m`тt$P$BT69ǦjH8 c!dvr33m2wiߖ@6 fUV-eA#' fojrVPOHA{u\~SLT\QxB784!@$g#_C*IfEWh"TCp=Q-Œ4 Yܒ`t k.-TEr^LSw] b0U f'IY5p:8[:.E ՂqVu Jdb6#iVֿٰK-y..ۊj6.aWhƽMI@r2:zW}SJQ[X6:]^>xo[K0e\"Oq}k;HhT`: !"E\cYOJcUiݙsր.L01s5Y*c2W_/9< Rqgl\*gǂ>08KXrsB hǓp.Jd}Ek#U'^3t[ #{'9 B@(GlfxODwZ0+O6ÑQQQ]8W?¤@?K(ԩ;. u$}sv `G!n;E9SO.yR+l`YO~@-AihOe }sֽ+T64BU?ZmRӤx"j"]^2~TS`H$p}+fلF*rd [|`Fڀ74WH@-=k"J0ƿ,t.7ʉsl"KuEz1=FsV"8":$h&}vdLmC@h&:kc$vNqYzzBK7aa(r* x4yCGcL3cY^*|n#n5HicP;و98vb}OxNϋR46vџ#q@G^e[j8Zegܬ :wUt^nF=Ev@1lKٵE͚grh7jOr2oJDtq:T躕%>L* ^Df:[#ZOaX~ƕ$lyfǯjո%boq@ ;}My$+M}^0>]N+Cڀj*C4P{ q>[ؖmPT1U$[D$dGvanJװvw5=iOiϪ%x\@ :7>d~u5M<E|-\+MX9UϭwHsăpW#Є321OMJ~v#D]LqCR%lJ71,q8dpj-4!=HPl$p~K[ ր*ImNѵhdeFXJA5KYD9y]%O%t`2@WffqHUP{7Cb8~ ?֊(T#!><c9 chû2=~'2-9(+++H %P/+|Gfwv-)" )_CWmN Pϥh+w-p:Uo7s)-;g5bMgcn撻1廲;ǦDfI1)W f67׏[iDۢy9m[l!#$͢z`d%$a `#f Kej[Sd皚S)4.[YѼw-?VEmhK0r!W \dGi_z}.{+[]IӐEa 4V^kknv*iG }9 ڭ, #nk7LLVIn;i$]f뀼'zUk'sfSGgaf?\@!bG5$;6׿DsPk4[ڳ_"-{7kaŞ.ŽjʠRmȥYf澝:͹4:=d$LuTҗP5"5AhKaj!NV6D%6-~zX#?EvQb`k8(}XM2.j浴l98Xj,R1^[Z;KsץyyȾTd{Ǟ6H[d-"c9uEQSCxǼgO9x2ў2C xNAcVȎB-&3q0Jpm^AKYѡBSgxJ(?<-9mnVN<ԷCk=lm2<%ُ_EXItQ>}h ԩj(8Fr(qM~QJZ!{Kk&11f$')z"TAEOFZT8wbm89QV!Ȁ23ګ|qEbZ[}E,#cLԞi؏B@ Z(3՘gPqڷ-,4QN-kEV 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.