JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================mK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?֑Ñ0@Cg#ֳ"@Ct"D[E+-EVͧb=pOI5w yZoA8jI84v_-jlכZ<;rI= G-.{&uidU:M݋' _aZ$Ae"5VHNǙUT^HQf@S\xN !=O}W9Ebwzu]3)aAUoZ#IhPdbDDF ;3hCU(|f=ai;\]]="AQYNwZ.}qw+([`xHgP\VG;{Ȭ6,>59_fr*q8أ!,{Zh_nJ 0]n>pk&[%0 P+ئխ!yT2-oc&i``0?m?woovު%k[v_h*VbhzP8y#,`( sꉆ6<6\Ոܱ89 UdV^@ɋKʞ8T0fuixTb*)J3<})ᢛ<#^=.V>VO=1P/|庚ct5ASW1m-)(H~A*Iֽ}iB\9 +>'d-<"d?l`d"N$,@D8*狶Z|@ "[f|ڏIm>aqi] ?2#5bQZ4^g4Nw#X}`|d*1YHߖD7.4nH=*B _J߳ѯu4aϨ20mYsMӬ'TI_#5Ll!4mO8mזdn?JRkۃ8PR{j6og]}x n6[Yǘ;ʺӾw>Ig&2m\E/d6aT]:PeO%xgn$"ǞTs? *NSr)VeW +ژ>#\i;{`If+_S|%-)$1vu% A"3heq#'5xSY4XngStoGXjǥiTА ǰiFa\i|kM%rm IJ祇skhLʏ?wi]NFNjM>yU%1H.kΩ)Ȳq8-a`s?^r=Q }R5w6\$aIXul,Jm1OWoLSrAǰ\A*{&ofJ&f 7s{CnGi>07:Wkm3ʿ^+Di Ũ3?AR CLoSINOYڷOOMp+zyNy#oe@t$Yw5*2gxZojyF+&W M YaMߊ.sJN[Q6fm -4Ȥؑvvd$*/6ondT]Y d(jz3Xk)$#P0UO C7(CB\ݯ텬bY q%N;<^x1^n??^f"42|K:I asked Kevin what we should include for the perfect speed clinic/camp. We easily agreed. A total program for speed must include the following: Parallel Squats, Power Cleans and/or Power Snatches, Straight Leg Dead Lifts, Lunges and Glute-Ham Raises for strength and power. A complete speed and flexibility program must be followed daily. Both Plyometric and Speed drills should be done twice per week. Perfect technique should be learned along with video analyzation and athletes must be timed on a regular basis. The importance of nutrition must also not be overlooked. <br>All of these areas must be perfectly taught at the perfect speed clinic/camp. If an athlete or coach gains this knowledge, then amazing improvements can be achieved. For example, athletes running a 6.5 or slower should be able to improve a full second in a six-month period. Athletes in the 6.0 area should improve to a 5.2 time while athletes in the 5.5 or 5.6 range should be able to get a 5.0 time after six months of training. Those running 5.0 to 5.1 times can get down to 4.7 or