JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?( ( 1RAtzwWh̓I?@D\iZ([%d pU)+ef4SR %hPKGjJ(&( GjZ))E4QҀ\Q@ EPE*EeQ?½V9nbo:; F,Q0O#?^4-&f*;즭yīV0>Il8+WGB\:d!ך|&5QIEjb!aYl#cG1wiSOn F7g9#`2X=3M " n==F}TѣҺ9 Q].S@K <;'7M4!`M%)4bQ (TʱĥX4uMBH~WhI7܌`ARxW0#̂KX㧰O nnVmi"E2!O/$d+;9kum zz|<^ՠ1mX)MZ&Tdlgr\`TϧQJqR_2g%-q@ϴ+h{zEzؗUpW6´avjַeXF>l6qךίV\yfu^OT$_"R0flA^PQ=ɣF8c )+Ӣw7sްƜ v{>!57dr0qO2Ă0<0ObpO#<#} tV#X13õu|pPY^!Md$o%o_íE! eWnGS\VOF;(hQj-Vy/5n2:Ϋ{c=kCO壐r׫k\пu&R#rWr ݽzy{Ox(f""ىhk(r.UI Bbb[N EʽQtO>H6jKc*?wBϰs\C^zS(>p3(aCdD<’wGQ&$b ~aG:qһ?*S>Mqlocj|ɢB0$&eb ߎ+I8r+WÚv8ϖ<D%i&oJI]Mm멤-5ÔFݜ)8~2lng9ds]geH/m@.6Y4@Gִ+/Tu1ȒY @I!WTyx㯭J҅ p2:d/H'\pj*뚄Uٝ.9ⳐV t:Rv`eFcyFMKT|M+3Rv;pXj'M ZW=zh\*E $oB퐹Ҥ.Fz/9P>]mlvOb/)&xQ>k_9fEic[k1ny|4Z4m4K ּZҜynzbgbgmӹcǥE]g QEkXINqߊM2욕۶q޽_gH0ұL M3wUhFxfȏJ cQz#H9F3y>ď\An>x(2g:2cƱr~~WLXe95]Hcj@=}Z::-jͳy'I_ sHZ;5V:'\[3TN*01d)e~9Wt[.!SÇ:ncOI.n$6kw<\1Q٭NČӡ'>ƼŴ;ĐIqFkcGE0IQqܷ;>1I+k"_j]D\˜ח^gzXՔ׼%l=F ewQRKKgEXRt<8gXfzt֦UnU0?wcYe,#jmfTrUsRITck~<1+z]_Y6+֞)?-88]/è,'ҶԳJU_ $'߽yj t'һoj^$[לG3F1OcZg5}ѹ t' LT:91sjW$ U~SAU.'늪ӻw3$I;ŋx9˵w-@&. t #:5 +vH̘+JLzYPM(9PK պFp=kJKVX Ryk 9[ꋪxoR*IK*0=:)U\LkKM>t{yV[Y\zqYҊl`ޅ??o|@k%wjpGޮV6QʑisOne of the key exercises for developing jumping ability for the Gators is box jumps, which are often performed twice a week. In addition to employing standard box jumps such as those in the BFS program, the Gators also perform these exercises with an approach jump and a jump preceded by a lateral step. The jumps are made even more sport specific by having the athletes land on the box with their arms raised as in a blocking position.<br>To develop what Walker refers to as "explosive power" for volleyball, she has the Gators perform power snatches and power cleans. Rounding out their program are conventional strength training exercises and specific exercises for the rotator cuff muscles. %R]1Ȕˆʩ%Ƶ&1nP?J-5PxT#QʻuFPI5kg#8?Ym\):sP/Vc]"X_ .vx ƇbeVRV^8?8;.EIl֖UZPc,)4-w3 s |JWI>HnfH0}֯sќ/éi'cr&׃jNPB[$n?·$5NG3mm9Qj/PT$矺5ccvEmN >x85.K7SN~pި1mVb~y,]r 8R 9Hr{qG2WkIcNPq$1[vY|N'8lz$m,n7rX~Ts6'OLJgx OZ/ ̚R nGE[***INO|sXJ2G.ςy.hmN06&Bx+\H vN>P &0s)j]u ;NG,h(mX̎Ǚ4J0Sv gW\+ d_ >(+(4 s&{ޤxoI1 o*;ӸcT&)?NS$YHڊdIJmf"D#( mÕumXc뜚('@nqۚL=TQH_[qG>TsuT[&^ފ(`Ť".NI}}*8C`bx@'g)(w{\m5 l( %fkHQZ^ph,]j h N aR+UH`RA<~9j]f[9 FY:\99֊*ْ 3#Gې]RVhX%!>Q@F1,"v4Vx&4\EP3E d-$ǘ UN'SFNء@2 !0΋0Ad"Etdoor competitions and set her goals for the World Championships and the Olympics. The specialization paid off.<br>Freeman's best time in the 100 meter hurdles is 12.52, which ranked her number one in the world in 1997. She has also run a wind-aided time of 12.40. The current world record is 12.21 by Yordanka Donkova of Bulgaria.<br><br>A Champion's Training<br>As early as high school, Freeman has always included weight training in her conditioning program. Her core lifts, even throughout college, have been squats, snatches, cleans and clean and jerks. Auxiliary lifts include box squats and leg curls. She says she was taught from the beginning of her running career that the best weight training programs for her event would focus on the Olympic lifts, because they develop power, and squats, because they develop basic strength.<br>After the 1999 World Championships, Freeman sought the help of Canadian strength coach Charles Poliquin, whom she says helped her immensely with her lifting techniques. Coach Poliquin says Freeman is one