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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.pFҀr@vjRË[i徊WD#56^G/bN5$ u!7HQp1=rֵއY9c`⪑k0*\z!W Uޣz\^<鄟ޕ,[\~nc`pe׮ }R*ִ?XMAFiCʠ.?W_ x`%Aç[%gjqwY-DUrF՜nI$ucț~FPչai$49L~Ȳ T\Lp9>_K~^5X}Z%.YMjOuuKDtfeG_-{O}V_*(>L_,8MLثwill now be able to balance with the heels on the ground in a perfect parallel squat position.<br><br>KNEE ALIGNMENT WITH <br>PULLING MOVEMENTS<br><br>The Power Clean requires straight knees (Picture 9): Use a  jump stance when lifting any weight from the floor as in the Power Clean. A wider, shoulder width type stance will cause unwanted pressure to the medial collateral kee ligament. <br>After  racking the bar, make sure the feet come back to a  jump stance before setting the bar back to the floor.<br>The Dead Lift requires straight knees (Picture 10): Again, use a  jump stance when doing a Hex Bar or straight bar Dead Lift. Do not use a shoulder width stance. The knees should always be aligned straight over the feet when picking up a weight or setting it down. <br>Look at Picture 10. Her knees are directly over her toes. This is perfect. Never Let the knees come together as in Picture 9. <br>The I{|Sg^YAAT"-Vfߨr/sTUw X(i?z =/ׄRĚª-βT#/EE@$&7OڤPu%˦:jsr֍mTgyn(}jaFۖmQo5 ژeRe8()ſZD<úfY͛fmUAਣHڳQDFޘ!4OܺTiRxv*,lng{lqł$XӲ TōeXq4Tg-VW>t6|H+.Eb|mf9'$Eqc $< M->\L"U ,dK54Ypf*"o-lcф!*ӧQ⨄*SOk@G+Ar:>N84'iZmH8ÒHÀaZXb8WYY5bǁ AyrM$ˏc4ETH 0b62t?話|k4d?%JV%\U*x;>7=c)do.EP-{:/UևG`J1'-;~rl/P4b Z#*.OT.? ㏶"k RW:ỷJ7s_UR,yeq}^cpVg$qfPY^܍*ٿz_Cy ma9G?١8Ʈ%{Ϣ'`O\KPEÒY6%,1sri{ۿ3O&(cn^m  Z |Im;t%ȗ&V!F5wtQ {jH31bByje )[#I 9 魷TiVy+tƴ3Ƒd3o{{ jޯOZNY@Ԃ"|a#A$>mx$ܶnغ 6ܠ?yZe?<5UўE_"z{]8)H?f{]ʭZeJo{!36Fg=x*<+4<&4OApNW}>Tq)] ;#~6 !1@xnJ9V:bJٺfy aLP2-v-ro؅Ў޺!2<ؕsj^>wUr٦3Hn ,#ץ. zS|֐JOθ썇l?jp7N7zAh_ԁtH;zbl61ڇa]X^&aSƼ ژnG#i59>dL̬sdW,C?t=ڸzY^ 0OMo_XuïOi^#Ԛw^4XzQ7)F󞂹Fn^R抝 $ Zps3Tk="620" height="800">

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