JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================lK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?( (N*FqwQOx]Yx3NM%T((TFw '5,ǀ5gAX<ԓ!@9ʶ֧meƺ)m$܏) @H {+  G^~)3%Temqڬx'@k"[P ұAJ3DyE)C\-VV? ҅r\R$񷇬IO8Sc߆pjV>8#`*'^;etĆXm*iJ79JZPF(0TWᴲ0r`Z C$K ~fH=8V2441+G k3I*uhp"'#R5ye1$SsFzZ=֙#@`.>o(+ޥ)%lnHw@q߁\#k0I!3qxKޭq#S)Xc|׾j ]6Oe$ qǯ=1Pr#I$͜WaX7wV$-5>Y0&hJҳ$)cr63Pf#&L)ă~ubBjMX./^?$_)0OzOj Pr޹-?R:pO>9[^[\$#] 03c=>˨vcKus? Zkdl cj~5JyªIUJϣwwq<Ý۰oR/Q c6³b\"$HIY… I*`Ry,$}}+Ӽ HtYFO&=Zvpip@m\c};+ $yLjM:]6%cXxN-Dmı&q\1HTU:[󋋳 %T'3Z:>c|tF8zVvf9 ;0*ʃxՐcl9^?VqyjHLg\ ]<_MkC^O-J Xs]7ķQL²O@O$ZRrMtӥ M3-iTwvKM溢0.p-u[X'=3\Q O~k~/cDC*7)$iF ,Xgs;-c6iZPȼgx*VWGPs]ʌT$ZR_ח2akGJyw)= =W=YT=v #`?Z`v54i}9/kOC<) c[+ MD5ҩ6 cuK)m)@ f^(u<. cיK{gx[FqȡzYQ3 cqPKԏ|?'9or[]>\3Vx{-6D4[āc]n8끞x:^AgG).[ <br>RULE #2: You must use a variety of speed improvement components. Many people concentrate on only one component of speed improvement or a gimmick to improve speed. This is not the answer. For example, an athlete might wear a special shoe or use a parachute or work on stride length. Many athletes will work only on technique drills. I am not saying it is bad to do this, but if you want to get an edge on everyone else, you will need to use all of the BFS components for speed improvement. We have ten such components. <br> <br>RULE #3: Everything you do in your strength and conditioning program should be related to speed improvemnt. Since very few people in strength and conditioning programs are even aware of this rule, you will get an edge on your opponents when you implement, coordinate and have a speed relationship among all phases of the BFS total strength and conditioning program. For example, why do you stretch? Others say that they stretch to prevent injuries, while we at BFS stretch to improve speed and jumping power. Therefore, when we stretch, we make sure our body, toes and legs complement and reinforce correct sprinting technique. We