JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================nK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?w3Yhtd-$x.៭z{eͬHeP2+$(X^!_?dF~Q\ihwcby=:zzTq2P.@ Ƥu”mrƵ{}Ex5EiF2dGeƣ'8,_*c冶'+b[Dyq|6ռ/qղj5Ŗk29g91p+Vs6U]5j"[dtdRWX+s֟vwLJYTnZWU8E ⲌUi82[$[&XG&X+W-Y[b]XNk3v)3Z\͖/uzBàUD*I`chJg{ޝ*lkA{eyu+bK|FLԚ&eieLHBejIpOZza$$p堍#Pv'wZYXrrwg3G&pH0N˂<T6IAYy5xwŧiyӓ۽qWhZ]*8x<M׬Cn\ΈR)PE19bcCt-KOrGF*O!}p䳼NWr̼X/gr#('RBN $pjkv{fkt\XY\";+1N?L~F=SSZÉ 1'=G\WO3G )J)MOg{sN&HdinnRK I\FOaZ6Oj0sj7e%"f sMlO(Aj5aiZ: ݶցNkKP3K*YqA\eln` =ԫ5ܲ !]}M)o*HnXDw;Q+_>-Iiڭr}xM-{4nI s]D7C]/_iZDrNsSM}i;+ۭS 7$k"C+uusS\ec?ҺFs;~Q W_iPލ6]m7 1dfW74Jڸ[D8¦qխ2{{]J2Aީ+SJv[4MUnw=N;S9Mj.'~)3LɦoH54i>n}F[L motion). Proprioceptive Neuromuscular Facilitation (PNF), Static and Ballistic are the stretches most coaches and athletes are familiar with. PNF is the best out of all three but, requires a partner and takes more time. Static stretching is when you assume a position and then hold it there with no assistance. This stretch is usually held between 10-30 seconds and would be the ideal type for all athletic programs. Ballistic stretching is when the individual bounces while they stretch, and if not properly warmed up the athlete has a higher risk of possible injury to the muscle.<br><br>How do we stretch? After you have warmed up with the dot drill or jump rope then you should begin your stretching program. You should NEVER stretch a cold muscle. Stretching should not be painful. You stretch to the point of tension not pain. <br><br>Don t you just love the athletes who do the three second count stretch? How long should the athletes hold a stretch? Actually your muscle does not start to react to a stretch for at least six seconds. Start out by holding a stretch for at least ten seconds after that ten seconds than take the stretch a little farther, after six to ten more seconds take it a little farther. You should work up to at least thirty seconds. If you try this you will notice after every six