JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?G?Zr)93N ӚbJ)sN^(JN73T~ݼf޵9_4'BR{SM\qҗ![ڎZin93'Cڻ^2kXy/N<_Ƶz:SUM8jO`tڥS0:T N1JEJ)HqЊh#{P#ފۍ@f_TDm 3a0U=y;jZ~]/٦dR<X:~I;'.үJ8]jAeX~!hC%ֺ.+X#k#*ϮkPnZkZTt,M#1Ҟ~J8(RPoRmASRla@+SBVyZ(u)q4(w v~Lg=W n?Xֶ]qP;VF pSzr#\/ !$߭MtTe} МNj'$TOր'>``VOfG>¼BkH铜WJ{oNqG*-fp5?)(6cx?*U ֘AE8/Ҽ*'Ir,S+#!،( 7N=(>}*L})u@:ASM+aץ\R)9!q(=)GQRu04VW 5 =9#% z2Q)kQ- ?LҀ~sϧj#jtSVqS# v `g8qӦ*c1'oQ)։5cӈZS'fscj813Ab B $r8r=(ewz*ǰS1LG Z3'wkXW[[^B fE6Wv4)Ex<9=<'8W7q9UM[cutzW*C^ew/nclE'N+լOz3;3^Hc#n%YPmslRDNs׭|1&^t~*?Jχ%Iq#ͷxA]%\⫛AhR ̱)=)ddG4ynS=i(4PI҃R~T—'ҁj6nZI* 伞_7ڍ)V܎7=r>N4JEGֲ<_/@%0?tpu$}Am㸾A8zSŐS2jzK|@ Rnǩ<,)%mV mۘv鞢T1O$'nz7& %ؒ5Y,4 f[L~> w=@(;kH2Tzg$q??lUWFvH-߼>mR~AǥWA#vpι=X3"WkI lBrks1޹H*c#tں(=ωJ^=)V0>SIQ@  OʟRcLCR;(GLD;?ʬb05WM8hf.1$cvpqzncڐPJz`vн)Ãڀ$J"}ON6I}zՁ7$O{ ՂW|S xei컓xl|1r1Y.-+3O#N <yk{R{5s>qMPc tEԔ<>5]j;S#t%z6mfX-C9%FkbWE s睖ȵF|ekķ9wz,V j/E?*J:&-MB79Vڐ[n_1q]krs§+tA뵩ďoR@s)vvRELѠ붊(SNe8 dvW³}Ԅሐ§d PpEP9m>Ymt9d~h:P2V)T XA㑊qS{D9tsWc; }(z*(\q-35Ʋ5ksÉ.&9HNLϠ&qQ\Z#A$O9#GJ0ihQJ8gWQUB(zbYTPmCx />$Aic`cR`K\rN(d3FUGVis"9PFN+F]N[)xY`Vjy{Mnw8"ZIHiW6qh־U#/w?UèH39uYS32 BSCsXb)PI :ѱ ih0ld?|?QhJOBn j&Y[) ,ԏ_juhm X"$QITf&1*Ҏct2AAT ~l`lrz $0 |eEwo9g :}zm&Ѵӂk{oXsI9p\xz:|D`_-M-pMƫ7ndŸœߟƍum9,LWn>x֮ ] $+=IKZ^>HS<И^irz )IşŠ`li.k7_Ɣ&`9OO `$1:haTJp9-cTΥculZX=U?Etjo-I:?y$`\~-? E܉Ԯ6L~9¹ִɻ'{@#0nn_JA0zk?x>jþrA@?Y:>R|7 tdhj2ZkiΚ/n$M$[hɐci8%'Y:IFd) idi`}ݒբP?C&,g K{F "W234WhGjr}U5v3b8}֝hY /u.$I'w`JUWZnO@V,0NSX idJR>Z*E;lS3^qWg<})ޕ[NOJoc`xQ? `8[ҌʍnH<() SB>~ؠccvz1sK)qHe+SgҚNorthern Vance is currently working to get all of its athletes on a year-round training program, and all of the athletes on the BFS program in an effort to increase strength in all fields of athletics. Since many student athletes at Northern Vance play two or three sports, a more unified program would keep these athletes in training year-round, and raise the excellence of athletes in all sports, encouraging a common standard of performance regardless of the activity. Additionally, athletes would have the added benefit be being equally prepared-and equally strong-for each sport the participated in. In short, training unification would benefit everyone. Senior Randall Bullock, a wide receiver, agrees:  Everybody is seeing the results of being a part of this program& one of Coach Longs favorite quotes is,  the best athletes don t always win, the best team does. We have a team of 11s! <br>Aside form improving the overall strength of the Vikings athletes, speed development and flexibility are also highly emphasized. Flexibility work is done daily, as well as a focus on a variety of lifts such as parallel squats, dead lifts, glute-ham developers and leg curls. Resistance exercises, overspeed exercises and biomechanical work round out the major components. Paul Crews already a highly recruited defensive back in his junior year of high school, attests tot the value of the system:  Our plyometric program has helped me become a better overall athlete. I am definitely more explosive than I was a year ago. My reaction time on cuts and jumps has improved significantly. <br>At this point in time, Long believes that the program has made great strides forward, but still has a long journey ahead of them:  We have success but we are working for better& we haven t arrived yet. Although the team performed admirably this season with an impressive ten-zero record, they still have a few goals they would like to see accomplished for post season. Primarily, Longs focus is on attaining the Vikings first state championship. <br>In the conclusion to Dr. Sheppard s book he offers these final words:  & a tremendous fire should ignite inside you. Apply the principles learned and you will become an unstoppable force. It will become eminently evident that the sky really is the limit. It would indeed appear that a great fire has been ignited in the Vikings, in both coaches and student-athletes alike. As Charles Fuller, a senior linebacker, says,  We worked too hard to lose. As a senior I m proud of what we accomplished. To next years team: finish it!. d rest periods.&nbsp; Last summer a group of our skill players decided they wanted to push to 10 x 300 with the same rest period and run them in .55.&nbsp; T