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Leg  initial leg action is to lift forwar then up. The lower leg should hang before planting.<br>7. Feet - feet should make the initial plant directly under he hips and not out in front of the body.<br>8. Knees  on the follow-through or end of the leg drive, the knee should fully extend.<br>Remember practice this sprint system, concentrate on one area of the body for each sprint (upper, torso, or lower). On the lastsprint f 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 tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br>r to break that tackle. This is exactly why athletes who excel in the weight room often may be outlayed by physically weaker opponents who can apply a given level of strength more quickly.<brFor mos athletes, especially beginning-lvel and most high school thletes, power cleans and push jerks can produce significan improvements in power. And with limited amounts of tme available to most of these athletes, the basic BFS system s perfect. However athletes who have extra time or who are at especialy hih levels of ability may be ready for more sport-specific power movements using medcine balls.<br>For example, a volleyball player will want to achieve maximal jumping ability. If the player does series of squats using a barbell, the weight slows down, acieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in veloity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to hav an athlete throw various weights of medicine balls overheadnd backwards for distance. If there is a big difference in the measurements, this indicates the athlete has excellent lower-body power and should concentrate mor on BFS 206,