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´‰Œ‰I=9ôt÷¯Fðæ¿¿§¬¯ Šq•u‚GR=cÁáË:ÑþÏâKÔ ž°Ø©êÄúŒçÔš£ká {Oê²£XÁ¾öñÎ#‰€'7ò)7¨Îóbc¾DËäk‚ƒÇ—±Äݼp]r…½ë±ÓnâÔìaºƒr¬ƒîžª{Šh’È2. The maximum number of sprints should be nine which could be divided into three sprints per body area. If one of the areas proves more difficult for the athlete to learn, sprints can be increased concentrating on that particular area. However, nine learning sprints is the most even if the body areas are divided.<�br>3. The distance for each sprint should be 30-50 yards with recovery time being 15-20 seconds or walk-back.<�br>4. The speed of each sprint should be ½ or ¾ speed& .never full speed for learning purposes<�br>5. The sprint system should never be considered a part of the athletic conditioning, only a part of the learning process.<�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>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>at - 150 lbs<�/P>
<�P align=center><�STRONG>10TH GRADE<�/STRONG><�BR><�U>Cross Country<�BR><�/U>*State Champion (12:18)<�BR>*Cross Country Team won the<�BR>State Championship<�BR>*Course Records set at:<�BR>Oklahoma State University<�BR>2 miles - 11:29<�BR>*Razorback Golf Course<�BR>2 miles - 11:01<�BR>*"Oklahoma vs. Arkansas" - All<�BR>Star Dual Meet Champion<�/P>
<�P align=center><�U>Track<�/U><�BR>*State Champion 1600 M Run (5:18)<�BR>*State Runner-Up 3200 M Relay<�BR>*Greater Southwest Invitational<�BR>1500 M Run- 6th (4:51)<�/P>
<�P align=center><�U>Lifting<�/U><�BR>*Power Clean - 120 lbs<�BR>*Squat - 200 lbs<�/P>
<�P align=center><�STRONG>11TH GRADE<�BR><�/STRONG>Ashley missed 6 weeks of training <�BR>the middle part of the season with<�BR>an injury.<�/P>
<�P align=center><�U>Cross Country<�/U><�BR>*State Champion (11:27)<�BR>*Oklahoma/Arkansas/Kansas<�BR>All Star Meet - 4th place<�BR>*International Cross Country Meet<�BR>(London, Enland)<�BR>3200 M Run - 2nd<�BR>10 Kilometers - 6th<�/P>
<�P align=center><�U>Lifting<�/U><�BR>*Power Clean - 145 lbs.<�BR>*Squat - 225 lbs.<�BR><�/P>
<�P align=left> <�/P>
<�P align=center><�U><�/U> <�/P> you can justify what you are doing and why this would best for them, that goes a long way. This includes my choices in equipment purchases and weightroom design.<�br><�br>BFS: Are the athletes working out at the same time as the regular student body?<�br>Brooks: Yes that s probably the hardest part of my job: to coordinate any kind of lifts, especially with teams. With teams we either go early in the morning when it s not too busy, or after 7:00 p.m. If we try to go between 4 and 7, that s when there are no classes and everyone in the