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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>d three throws.&nbsp; But because of the excruciating pain, Oerter decided to make the 2nd throw his last.&nbsp; "So," tells Oerter, "on that second throw I gave it everything I had."&nbsp; He threw an Olympic record!</P> <P>When asked about the struggles experienced in training for the Olympics, Oerter replied, "Barriers in life happen all the time.&nbsp; You have got to step it up.&nbsp; If you back down, you never learn anything about life or yourself."&nbsp; Later in his career Oerter did have Olympic coaches who would really push him but he always knew it was to make him better.</P> <P>Al Oerter was also a great success in the business world. Ironically, he worked with computers and advanced technology. Currently, Al Oerter is living in Colorado.&nbsp; And he is still a lean, but powerful 260 pound man.&nbsp; Although he is retired, he stays quite busy as a motivational speaker for a variety of corporations and as a husband, father, and grandfather.</P> <P>We thank Al for the opportunity to tell his story......................... </P> is leg strength. <br>Just as Vick was able to ease into the football program, Coach Gentry has designed a program that gets his players ready for some serious lifting. One of Gentry s first priorities with freshmen is cleaning up their lifting technique, especially with squats, and introducing them to speed-strength training with an emphasis on the Olympic lifts. For example, Gentry says he ll start their off-season training with the hang clean and the push press, then progress through the year to the power clean and the push jerk. He also emphasizes agility training, being especially big on the BFS dot drill, as well as flexibility work.<br>During the off-season, the players spend only three days a week in the weightroom for about 90 minutes. That s it.  We believe that 'l pTRA=e>ٳ}E?6#`(0  arfI"(1Ci0Z0kw^Y9[iՎ.?Goᰢ(nz众#. 0̾{#@"g_帼cb/@^6y#ΚWTj5Rd 2dMX3e[Vh\ S!F7m^#FKȘ#'L]ދ[PC}h08CD%V(pYKa"xm5o$cJArG#蔏G:׵;˞Tew 4ɇaQNLB| H怖?vhl4C|#b(;zTգc1Ph9 NG]5!y&uI$e4t Ȑi33ԩ]./PB'<8#!,`vjw-M4:d!ldiLu<79#F9Q?&bp&9xzQ |[3`cޟ 'K M$nmH`Iqw!{;wzP\g/.DGO@lԶO=, 9-q.j__Y[](xfR8 2'\P$ ɧ-UZ̭vK yZ`{UHocY^{ԥ̝xl$iο5uWDgh2(&|i}8Su;GNqw#y}'ȄPpai ;‹rB%>$)PE05zӰDv5 \*R176 8;.Ec3's-Lxl06`> _dBr=><>pHXaBh;T,N`(T|Aq-q9)eg~aR2z2ZY&v҂1c(ӢVYv?%RlE:B9Wb+r׽]d|X