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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 shoul 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>d on the BFS program?  I ve seen the gains and improvements. We jump very well, the girls are quicker and we have fewer injuries. We can play a two-hour match and ask who s sore the next day, and no one utters a groan. Three years ago that wasn t the case. Their bodies just don t wear down now. <br>Not surprising, Coach Zavala is now weight training two days a week herself!<br><br>A Senior Coming <br>On Strong<br><br>The changes in the sport are not just forthe young girls growing up with the opportunity. It is there for female athletes of all ages who are ready for a new challenge and appreciate the opportunities and new acceptance of women in sports.<br>For Val Jalajas (pronounced like yell-at-us) a 22-year-old senior at Western Carolina University in Cullowhee, North Carolina, the vault came knocking at her door. A former child gymnast, Val was taking a tennis class from the track coach The two began talking about form an biomechanics. Soon, Val was doing some flips for the tennis coach. He immediately recognized the similarities to the skills neeed for vaulting and asked her to show his vaulters some gymnastics moves.<br>The vaulters watched Val; and she watched them. The next thing she knew she was in a meet, and won. She was hooked.<br>Strength Coach David Jolly took over from there. The first year he had to make some serious adaptations to training, teaching her the basic technical aspects of the spot. During the summer she worked on muscular endurance, doing a lot of bicycling in the Great Smoky Mountains. A stress fracture set them back a bit, but soon a program of the Bench, Military Presses, Squats, Push-Ups and handstand Push-Ups began to give Val the speed and strength she needed for the running. Tumbling and walking on her hands provided the kinesthetic awareness she needed for the plant.<br>Va'Q$UKڹ}+pƣ"ʇd67åK7Ȣv^8ȍ}^ȣը7ۧ* EZŘfxU#oe )1V=Gc4k*IE&YDT_HՙƒQ;W&_i^"e#2i[}hq([$p:ƀñē|(uX)5U`ٌz#Yϕ,&U_j_k:Xg&ǟPMsƈV _3އ -Ճr}֡<Y[ /2Il w;QY$᭟ʖm'h$RMמj læ'I#Rv5ǀˁƼW8Z.yW \yWF*=9aά-וvY؎7cWĞp(l$B1zR\W'ilۉFݕ3?lp"AշS!:2wǶۂ;F c޼5J Ǩ(0*';q,+ӏs0+ XZs5b@r44"XQDG 8)?e~w31~J;6Jv̓Th^ RuJD HGc: (ayWN(ӡ5駚ϋ* Ds2 !l(6mg omomYFYk#rƁh \OQi70F/*qz(yd^_n&T}}19]GR G{V#$[ [9X1ۥ`3rOW,X8Ձ ` zACDRvxnCj[Plۃ|F6