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Its function is to spread the weight of the bar over a wider area of the shoulders. Almost all girls and slim athletes like the Manta Ray because of the high comfort level. About half of high school athletes who are well muscled like the Manta Ray. About half do not. Experienced lifters have told me that it takes several workouts to make a good adjustment. Inexperienced lifters have success and are happy with the first rep. I believe every high school weight room should consider having Manta Rays for their squat racks so that all athletes can squat without saying,  Ouch! uld 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>The Actual Sprint<br>You must start low, explode out, extend completely with back leg and big vigorous arm action. Videotaping the sprint is highly recommended for analyzing the athlete s performance. If you want to become a faster athlete follow the BFS 8-point Sprint Technique System.<br>Upper<br>1. Head  head should be upright.<br>2. Eyes- - eyes should be fixed looking straight ahead.<br>3. Back  back should be upright and slightly arched.<br>4. Shoulders  shoulders should rotate vigorously with elbows fixed in a 90-degree angle.<br>5. Wrist  wrist should simulate a whip action as the shoulder rotates back.<br>Lower<br>6. Legs  initial leg action is to lift forward then up. The lower leg should hang before planting.<br>7. Feet - feet should make the initial plant directly under the 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 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 tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br>les). <br><br>Drill #2 helps the athlete to learn and feel the important principle of keeping the bar in tight, close to the body while getting a greater upward pull. Many beginning athletes want to Reverse Curl the bar during the Clean. This moves the bar outside the most effective Power Line or outside the lifter s center of gravity. This drill also helps the athlete coordinate the jump with correct elbow position.<br><br>Drill #3 helps the athlete coordinate the jump with the landing position. At BFS Clinics that have the participation package, the coaches at the school will move from athlete to athlete as they mold easE-Wz|D S}&'r_iTo+ correct position. If an athlete lands incorrectly, he/she must be corrected on the spot. <br><br>Thanks to Burroughs High School, Coach Steinberg and Leland for helping me with this article. I had a great time at their clinic and worked with many  Elevens. *mZRwUp%BOZoW>"Zy]ӷXxrzw8e+#LcۥGniޞ>]>>UZ lw5iLNOεZ׵s)Jt_} EP:i0X/-E7ҭ~ϩw4ZTs*ÐЬ`mڸ%ʜ)Ztym~5|?V;.a&A^O)Р4[ )RpiXrO+ }VO Ƽ_n RF6*xR3`/e yourself.  You just have to want it - you need that inner drive to be successful. <br>Drive on, Damien!<br><br><br>_______________<br><br> Damien has a great work ethic, He leads by example and he s very coachble. Even with