JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================e" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?@6zS}ڐZojl;AaT>8>*(i6ǻqZG+ CCi < v)V cỶUR:Vb^n6\ Ĉ[kH +j"ݪ[tEЃgrP6I]'tMsm|F%{@T94ҠFm~N[=WK[ar@3⧗Z|iHov7R@ҫ_@ہRC}r)Bg=2+ء l&BY{S$jK{'!2FY&7J/dE%RLvs'5M*H[XF7?DUם&ʷXץ5M0*] umv085p,@&+OGBVҼf=L j5Ԕ1XJbYwMaszVЧ 1K'|Tأ84RL/rIh8$}-n\ZQ# Hi7y4aBAYh8ytSN*[K(VAޮ/4 qڮf`1M@݁?URfwvg?=eUyID,>M++NxɐV ҭp n!mgc%+ж0* h\&wV4cOդٻ,OkH+y,.F@ AN_k;y lv= h/\:͂ uKD9>;pn\:+u*v;F)N+EjH[ar;{>H THwQ һ `sK#q`7R=rHF7DDWq}= Cnk+V. j;n0LS:?/iG:>0SUiA\´%%e^WΕ6VB|is6Ю&ws#}+uݣB'e8 q+:j~aמ߅.tKMA-"B0Y$5#]ω_iNz=ko X:9< [#ס 9>J©Q/Q̄82FN@+ˆhMtt;lmQĽɬFlypeR`2p2z?=HtAA\͝ϵEDRXiC߾i PMCRGXqzSQ`@4]%A1zիJoj%hxݚ{:fuiFBhxKUx`cH>\{淴u/N:liG3H˜3Yqjz>evbC}J-A:Ωu,dϱ?hWRaW( j-6+ T;E,J1mC^L# n'BlC3FWxr~x3jjpΰf*ۏZ.qmclw \zcܚy8eftiu?AկmwrEQ.}i&htޠg5+<qҸψ]l0zVI\.yXt˱ ?'Bի{cdmI.n=?Oueo;R˜g@k-B+e $cS)(ɚ7m睠 jќ նYars?iog+#l7m7}kUso }њ}3RAoG*I6r2\ߛNrkgou%x 9$ }_ \Z7\ /+'R5k4Xu fy/.79ػAݤw6)L 18zP.zv\$lp0tp?>V:8Z*wK42nWMg%czﭴvہd>M;c՛Je\_P?ƥ_OG՘3_ m:F;#ޝ{$vEq2d֞,2ۗf]ەsm5In (@zڍH9iLciqyu-}䏚f1G3ċ-v㩪wh֋h)!p-=ij\*8z}ڱm5O#"ՅգFr:t֏b!vmż=9GI]ǭD/LtYzmo#*D"-q88ONMgoVW}InKF]ua¹ۏg7pqF=Mq*qW?[O--W$8v %\Ɠw!3貶#'[*wW{s)a0PAsZ kAZtJyťɳns\TKQѤމ(P"A@O#)B=zҴV1:x_*g(` >Zʁlt:%!5!=m߻ki˯^ohSڃ$W#Giq9M|Z2CQٵ?݄@zhb vo3y#溊"q T !XՏL+$q5\Rp:R|˱[>mbdWƦIzFλ .D;rD|6ςo 瘸k7Lqɥ{H)=vЅ;?vR }Þ=DzSV`ރ9,Gym5Q4P֚O~&]Nԃf2uPFCoDS: Weight training is significantly important for developing women sprinters. I find that until they can elevate their strength levels, they re going to have difficulty reaching their maximum <br>potential and staying <br>injury free. <br><br>BFS: Do your athletes lift year-round?<br>DS: Yes. We have a year-round training program that is targeted for them to peak in the middle of June, unless they have the opportunity to compete in the summer.<br>BFS: In the past many sprint coaches were reluctant to have their athletes lift weights for fear it would tighten them up or slow them down. When did that attitude change?<br>DS: That attitude started changing in the early 90s, at least with those coaches who were reading the research. <br><br>BFS: What physical qualities do you emphasize in the weight room?<br>DS: General strength progressing towards increases in absolute strength. It s closely related to acceleration and proper sprint mechanics.<br><br>BFS: What are the best lifts for sprinters?<br>DS: One of the most important lifts is the squat, and that includes deep squats, static squats, single leg squats, jump squats and variations in each exercise. I also like the power clean and the jerk, which work on the stabilization and the coordination of the muscles, and deadlifts. The glute-ham raise is a good exercise for sprinters, espyR*a߿piw>Gn) AjBOLP&Q[h7' i^OAw'ˉB9⹯(Zdr(`nT2ktyv5H$OJ`q1&cqI2PGQH"t۠++jg7Pqw<~u$r"$aB9@brQ  jkRbeFʨ3ߌsQ'`4m%}sޡ.[{h<Ҹbv9y瞔f8DpO=hj."M^TNq;>Q@ȷap@*&sK!W>9!3M#Iӭ4Fs}E6YEF=5Y9Ҥ2r o \ʐN㑂i `W$~]vQ"\>[K;v1x%fwPz5Oi m3ƞ  9+|v4%h"K"dIaa^cHfF}>V[@d{fz$lp⦘f qC;E9Aa91Pղ O 0symS(v́즽*;!N=ǽy0T%?+saU$dt4#PYPAb?%^zߊǺ/UO?)q碛]y íZw@:Ii\c ׫x.–OyHW'%N> }; =^hiB@l% : pHҝcjcq#pc-$ŔߚUX'8wMc}hDGRW4UC)2 8FI@H8#RN?AQEn~g5ji]^!T18z:J.4O>V*mAsQޟ"xoDi^P "l;q/hMAikkˆNzv'q";ˇ4"p;gyk~bx-5u;k۩nmX,@l~o[ p2۠H>SnO.˗l&fPR3q3FBֱ%&x3a}.E^P8?B=ü9236Ic~B#d.NXH]6iߕoZTS Wwni\,RDD%H(N1MBteܳ@Z9%2h=*#ߵ " 7 Q1)[VX"x-Hᝒ/'^2;-M$6dFyv{u_rD*c4/7u>4ɹhaTHRUwŸ #˸>B”ޣN#:p+fQT[o VW2ꤷ7rq/Aʃ黡4"y['Jxr99CR% !OT'隁sj$s@m0_QE0,`Ep@L$9a! c'ʸ鈤y=HpA.S9`9xD̹ YmʜV\g8 ܊6B)Xw9,'kF1ff᚝lFyqںF ׁA n cK`9K8!xngGژ$Θ#^RfH;f;OJS9KC<<{)#5ӘӃEsT8*ۖE%JPG5fu5غ8w}h{J1N=BayYcБRTeԍJ]rjkQs[G `O=zШI8=41#{(cT_,*u\`~4 @A }hxQ)NiUeu(p2E[6#09}j@F<=$cրݚn: