JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?7Sac}9TIV77pOiL ͎᷑ۥX^{SR "p H$PqJ 枒dO4ġ@(i@Mf'#'iV$T߆|iOFwW{[eX+1vؕOMY7sY@#ҕbJIw{qTA֣N/p `U1ɚFK M-LӔ"|QVф@ *X@(?8cxvX\1l{Ԉ׭B01bi7M0iw$SRlQ"s*qz.8,3ך Iz2|5bgִQr!D8`9p#5( bO5/lnT&X6_Ƭiv_[c,F8=׳4<ַ|m-j=0X8@5 ZEb 3r'f' u=jc?ؓJń]s0w>+$ڳ U'SW Ш%@\gLcN5c8IR"pO<1C8 }=Eg &s$R:nLuIMD\gSe.:Wi_$95GGOg"亽g/uJxx曭]:^AHDǃפ%ٚ#s]Tcpm (@ݎKu%br޽LcjݲFvjePoPÏc=5[* =zSZ8FU@CʺKfk - w@#Z Gcğhxi΍m`@# ]9^Bf]XMBX8+7muV}M{I8c|~u~Kss \k#/|=t?*{&Lw|K}ݖ i`cQVj R6"%w 0WEg~ \Z7F I碞5G(s_/_\ QKc5[lgإ[*r&+;ӊԴF%&Kcb+6ÆN/[S$L Mj- H>W2d /Zɩ9o/Cs"W%Ւ{^ۦ<3o }hP`zא;XP[\򼷔Gm$JN8c]i\ʯ9kf]x:hIX3(t*5yU @5]8V, "UucבWZPge=*z}3O9Q(;BsOXݘ\tt+ Zk5"mkޱ{|TՁI!G;qUGA?Zиk3:Hr+| ƍ(\G@q\E쑁s|F+c넙]$'xe A9wc?ZP_֒&c$u L2 dv5x]IUGEFS|ۦͱ4%XauǸɯ}ɦk:?8u<'}i8od;p_2.2z WaTÖbT!hè]:>X,HZOvevjZ"P#֩Nr0`k ]:H7ғүmm#"rkLj((J1\WcTx%x:6!@>=KH$Wv0XQqwRe$kx=9 GN&c7褏\ާ;[ig^7ٗFVZ*$AyweIWRcgGGFC YKk[6:<&w'v:Sڍ><:{PJuYCjkZ$ Qk)oB#ִFBJßRh|=c?: :+ɡ>G4VwNnnuf1MkX\mTQJ汃=b|DP:Jpڽ#D'k--KQP@xÍjL@$ǡrFj*,. z=E dA65K]:H]c>uȮ02{-qf1>j]NVlYh!)GTw&dj,K1GU kqKٮd pVqket,#;AQ3턔h$9; M, @11Z#BG[a0;I=sҭ^nͅlʮT(##S[ܯ-Tzv t}4ǼiC}iwZ47QUpP }?DKkZ!?q5K۲>氫UAQ+UկM omv}h-;$ܚM:5ngyxFz¬H왱hޢu%lkFS@麹9!5nKwU$ιTS4O-mذc=fEm/$Դ(Aܚidv[PR3ֶB,55GU">KNSΝ f&3[[UֺѣWXIWYI`rPv#'t=WXfxDA73CzW,5;CVNwѶe j"r+3# .lxe-S1Î6񴞹-TGѫmZ@ `O|x&Vv0FއimR@` qӎr1Ash.XrK\<߹%c\^-_wssukl+Ɵ|FǏ+\*XAZh|}k?Ad2O'V,<Ŋ7y:uRroׇR4o`Xc,d Xux&b3G0a*{S:dHyCcԲcBD%JiZjxG5<+ù0#n59Rk`xP0k (Q)蘜d ɭPkv>݊y V#]P(Sr*P&5,I,HF ڊ 7`֊j 'sYw!%f}#CګNzzmh-O#$z 943*{ҫr= Gq=v1N7XSv?kq$YU,M)CD{t dIF! sQ,y|q /9J.3nj,zB8^0ֹ/LR[&W%Oҽ,u Dcj JkΌjjs~cC޺OI>ԨIlV`y֔hG?Kﲥ'Bc5RiP!̏¯ }"bWmW:QdB`q'1k8?ʮjwj ~oŐlb/` mi Òϡ\p0E8bOAګ1לT4dhy5^&K\㐭GJFo;P k l=+1}*6!{cڕq7|]LAsTY'|RA9ix}!o*#Z э)v$8\rQt9NⱧ}P}U#exN=fy>c+q":ר+#УO7e+N{8jҵXXYnCitob-;N%"9YQ#'!*?\er7qn[ 339㓚ԋsMy9(ֲr݉mr-Y+c!8+V#USnº 1=..bAb{٭値i^nnδ8.IQO95ͫYBGdd:u)}hRWHpmY֣Y.t;rx8ʛV3I;8 [>jq s WZhO}$V5a5p49;K[J5M)Z7Y%A'.HkWV8+XTқRZ9yٳW g'=zWx6NJ=k|3ѳDFs1TeBznsvAE09?>RXpBW4m3Ojmsߵ.z =1 @?˰U$^ٺzkT䏙 |/n(RHR@*Cdr0HǶkα$v"H⡷4P9t#vA5k{Ǩ\B]ZmXo$zZ{YpC#u;HJRѣHǑ,!O<0}j-N^O+hMb-|[UVX˷8 rG4;ɓ-o2<9+㧯5R!K7#1N!`qӊcay?Nǎ'C7m9z^qA89 V { g^籨q tilUK .X2XCij+~҅ٺs v) >aaC4e"Bu@:5֩$ztDx֢Rzc@Aքlrk;YÓչ#NN'=*2حXOS %sޥE".zDCM\Gd֜'S2vi|3i`@I*<8+1ژjU(= 9`-@\K<0ϹTutz>?ݫCq>+<]xR~zףMZ(;Ɂ`0;??ƙqT@n*3ڊkgEJ fEMHpO=xfϽG3;~TX@DSO5(Gʊ?\#cH<;o}**RrE\=1;".8Tb~?6p1)e_ByxYc9lTM G22O?W4?p|O>a#6NP+/+WA"~]+'}#A {)d7yPү\i }cB>#'ZF-ExtjnPƧG>"8#VN57SWcPO%Y]f۹z`H5QBZB1Kc͠1$v^.<_)?05׊ rWե^=jUGZ׳1$랔m~_滖ܶ@ƣ#Uqu)})Em`QIn(pA:PEu don t want the athlete muscling down the track. <br><br>In addition to using the sled to improve acceleration, Greco uses it with extremely heavy weights to develop strength, as a supplement to regular weight training. However, technique is also important when using the sled for this purpose.  If you re walking with the sled, you want to make certain your walk is dynamic with a long, deep step - you want to work the muscles through a long range of motion. I weigh 180 pounds, and I ve gotten up to being able to use 200 pounds. Greco notes that the intensity involved in using the sled makes it easy to overtrain and he usually doesn t use heavy sled work for longer than three weeks straight. He adds,  Powerlifters can do more of the heavy sled work, because they don t run in addition to ther regular training. <br>One alternative to the sprint sled is the BFS speed harness. Instead of a sled providing the resistance, a coach or training partner holds onto the end of a rope attached to the harness and provides manual resistance. <br><br><br>Sprint Chute Training Secrets<br><br>Although both Adams and Greco tend to use the sprint chute to improve maximum running velocity (or speed-endurance as some prefer to call it), there are many oter benefits.<br><br>According to Greco, because the chute can move back and forth, it creates an unstable environment that can be used to improve joint stability.  I actually like it for team sports. Take the example of football running backs who ae basically running and people are hitting them from the side. I think this instability helps significantly . . . and even with sprinters, because if you re coming off a curve and there s a gust of wind that throws you to the side, your body has to get used to that. <br><br>Another advantage ofthe sprint chute (and the smaller version BFS offers called the power chute) is that it can improve running technique. Greco sometimes uses a 100-meter, rhythmical type of run.  When you have some resistance you tend to focus on your technique a little more. Wha happens when your technique is not sound when you use a chute is that it feels as if you re working too hard. <br><br>How you take advantage of the many uses of BFS sprint sleds and sprint chutes depends upon the types of athletes you re working with, and of course, at what level. The bottom line is these can be valuable training devices for those who are serious about fulfilling their athletic potential. There s no argument about that!rs ready for some serious lifting. One of Getry 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=5ŒJFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@LȜt^}LdRysEj۞ N@*Th9D3֭g S2V t420+歔1"%FV2LVez5eF!D+jTQyOP@P9>0`y޻ }Rh<\r3cI}>;\D\*GǸk;;w7e9 (k\0L#Ҷgޠ̾c# ϥcIl$N}p+]v9?Z6]zV[jQZY3.Z.H|YvfMp c6JD߀0:U6/i$G)&NӔcW#& 3)}~7> 2{8$W*+Ŏ5S.# WˍK 3"J3rWaR :]_P)?]R%ͺMHWڸ[v WQ̺$WZ3h:,m׭B0:U@OJvĴ;˓jAn5@Uԭ$)Z $B" ^4npLgoM&y O>HWa84hu :kWlHʹ8'楫W5.VE\zhN&C¯ZdeqG