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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{U\Ht''"R@25 Ìt=LzQ:lx䃟J=k4T Bֽ P tS סxSA+:w:'ǀpxW!]wQ)kpGAutZr矚?rٵm̙SNXT+ڳVʑy$V?41f?Rj֞F똕l`n84X$8+HMJYX cՁ@3*%$/=ՓL 6 g֔)^F5*}(!OS;xGJrђAɠB =)6zW7H?ց4H#)̠JˎPhe spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter ome up to gt the weight back on the lifters heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be notedthat a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lfts. Some common lifts that might be performed are shouldershrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. Seethe inside front cover of the Magazine for more information.ave me concrete things to try in an effort to create an environment where I can be my best. <br>While in Colorado Springs, Tricia received active release therapy (ART) to help a long-time hamstring injury. Dr. Leahy reated this approach to muscle healing which strips off scar tissue and allows the muscles and tendons o move.  Essenially he digs his thumbs into my hamstrings as deep and hard as he can. Ouch! The process only tkes about fifteen minutes and it is working. Tricia is more flexible than ever and Coach Snowden s able todo more and more h