JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?YGƧl`H9*E.7\il2:R+B{ }*E20UWi1#*<҆ CV4eY(X;wOU[bdW,szTkkkTט\Ƣg1,9ǽKAئcz.9yЊR}|B=+۪%Ņ4aQFI5 dt_jXD ̸= Zvm⏲a-M'ո,[d$if RU^)|ztSL9,h&PƳ"W 8pEm $;J3SǷV, 'cçUyG͎:4smvu3zOo>ku/tM }Y;j'{MghBHkgb0?tvdb3,f2?PvV &ȔSZR>53b ^m:c~&m2sPȖoR-GZ[Oei,Cp,Vw2@rEW:,^qi {?܃)i~pG!:|2vz-=M#X\4çrO%9K&A\c W󦦂tɪ~M60?:&rZ{{sEYm:~NVFF-\cpCÚ祺{X,rIiOpeE1']Eq06 c, UVF+Ki)DrT=kഴӢ|vCcoR3^aqyf.xe v ֯me7 4בI%s݀8޸=f[ bw=sVϱ` 1\DcK4 =Ze4>#u e ?]'Z%;2M_{F6 oZy2E9ڨ譓*;CL[+{g IDm2k"KI+IRոZZ1SK8 TfL}Ҳp1E3̩;g؂rZ8;2/GM6_Ny@˂u;2.fTOjR@h<~]ִZܢB3Ybÿ$u qV5*=Eh4J@#n(L6!XE[ŧ!9 =1֛B)-PIc<5JQ,T=k*ÓdO 'S]^6GOjЛw_b|!c=szTukJV4OmNBG~=K{R耵ų';? |gƷK,jt-^u:Y"I/|w#ڜ*4>e-/iW06p& YZy0@\dzbG",eƼT}Rv dw\iu;qđYj1k4b=@R1n,e$:Oe@Z5ߕ凨OāQ%+;Q|0Q"fÚt?غ⻋JO[xSҳ. KV2 J!r1'b_hyV1%)=wnVUA+&wqXx;1wGA\d ֵss[ IPlh55 _2eEu8#NGi&J5[<9f+mk:{M$}٭Gqc$=v)ߙX%M>OR+}vV 7w QA)AĚ˖n3i\Dnȱ6Y>^ce\0'*WA?+nޚa&N֩'{b U {փ̒ZH.13Hu*29f'G5>T6wwy&?w2ZjI+5Dַ!14"{}+`.V D!c#tS߳i܎amԏƳNxMޜC#“#h=jmK\1VW+huYke F'<yի]z.˫%sn|tr[&#e=Mzotns˰W+EyE 0/ 6 vɮMJ5g@et>kkt *zF6rOj|#YQI&(0qA^9)+$m罵d>$穯8C?z6?J&͛Ž˱oYү³xeO2lrs%wv5{88A[ҴI8fP8 bY÷o YJ #>Zujh[/S^ߞQi3h;-VþkLYH<Ǖvv(\kMrIIvF b%CT6=Z&x$od%נu| 5Б XyMo|3񔚭^3sʶyeRl5M:[ FlB'C5'6ҿC涷xq=G&|ǽO>n5΢["8-MGb~v8r}:UPN쥵@re+{\[jRM$gDEQw:xh%F3^aq}J\`9؁0.%lۏlU +>Z qEw!hF}vI g].6ͽTdb?W%CsX7'+rIAӽomQf,4;[U 7:Jk4*ǰZ%V cɪQoFmpA_,KmhMHO?ѻ?wT~E߇'#6ў58i_A6MjP{g?zgK1" gls\kVH1B[&;kû%si|79}7E +Im,6C ֻz]_܌Hg,uwi x}Wൊ)42z/kb!HÀ*knzf*IN<_[# ҹY_CeIu1~(\][QrTA+/ @zoJ44OJVy\nȿa$NO'WQ43+׿^i!Vt.T}ߘ*xĚp@|\򕼊2Z: QMj5I3ҝ=#ʑ5=s3OB-V"3=|6I{8 XgڴMؾ grs׽khbQ gj] d½F=:)mZ1pI5y[mJMo"3f@nWOc%尷sr*:v\Ou8τo' ! #ׄn 1*^{g} T6YRzuȬυGّ3)1%e;^[]}GJ~W dw8⾊"tI@` TȞT<4lT*ViYhĄB&8ϭho~X$-qzyV̒Jp>f9r;E#d}#b*Fu):n&+9mOkVm#'޼$(IMsxjUI1c{Eioxݳ6Kq(2;K?٢+{kuʨVLWwk8E1R5)!՗?M 6G# >Q\tvb)0uiymwuԦVv-=Vlέ8]#ДV^.(g)b#qEOQ^wKjZu 7w88QE0G]|-{3˨QVm 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.IT schools do the secret. We at BFS are the same way. We constantly measure our performance. We need concrete proof that we are getting better every day. <br>Stefan Fernholm was a Discus thrower from Sweden who came to BYU to compete at the college level. He broke the NCAA collegiate record and was a past Olympian. Stefan became a part of BFS in the mid-1980 s. We owe him a great deal. He bridged the gap between the United States and the old Soviet Union. Stefan was privy and knowledgeable about the Soviet training methods. The Soviets spent hundreds of million of dollars on developing their system. They took the secret in the early 1970 s and elevated it to new levels. They took training very seriously. Their coaches, for example, could get a doctorate in discus, sprinting or weight lifting at the University of Moscow.<br>Stefan took full advantage of this knowledge. I have never seen an athlete like Stefan.