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O< &a6FE5(9QA7%.?In|LJƊF;!\.v/.0GSڜdz*94@i|̜JI(bJS>,&\s:8 }si]j68;9(\u#C@)pN?(Gϵ"y@jLb@랴ULLPGpvBs;C%5v#S<>N.r/ZiqbFB:0ܨFu;rI<֣%{}M;tb0+f(aڊvRGSL12`Xz@qW:€POnD ~她5y1C 2B.ZQɫM4A~dv~6 ڣ1;[x8*#1S5؅\xNN(# )4ry Fʟ)*2h؍ ņ~:fb$8OLR6Uj@T&0'1{I2ee⫆R'@ 9[ÊE"b?,_O5T#cpy=kծif p+ \pyv6 2ezVܺJ#hx"\nWkbW9M77y##ar)bMhEn9 #@4< GqXw1QC@#ފpr#4R+YT~3،S ǀpi\jA4am߁\P櫽bPXw&P9Nc*=IBRqؼL=vJ;zJC GjEvv0V]#8P j I'ŕ|P{R؆0=xf-iYU 9<`*v/GU\۽\ lc^Yx95l ?/8N8WP@`Tӥ 8S: OnWE.[V0ܸ`皉0A`}fiZ愒9T)2l@%dl1. The Sprint System should be done directly after the warm-up and flexibility period.<br>2. 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 or 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>ed with perfect technique. We also want patience. Greatness does not happen overnight.<br> I love Daryl Johnston our starting fullback. No one works harder with more intensity. I call him,  The Last Man Standing. If 52 guys were on the field in all out war, Daryl would be the last man standing. He had a fusion on his 6-7 cervical. Everybody but Daryl and myself said it was a career ending injury but he made his comeback happen.<br>No one is more intense than Michael Irvin. Sometimes he makes poor choices off the field but he really takes his conditioning seriously. Those that know