JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================tK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?}-'` hvJb[VDO8=L7#=bt&F9BFdMO.$ȗЌD֚<&iM;$FHqGW5w'8 Pf)?b3bY?v IhF<# ?~0렣@ŝ&q_;KkH=mo1Ts=WHubHN9WKB u ңK] d_@x5_Z]IZ9G߀zGg:sK2$2CXFd<3ѶA8q7x('*HlDIι%ȒŸ%\}C\;$}e>$;5G/C|k>Mۈ#'E'PuʤVEMGſ:7(?*O SU=C)qOo SFUG6vͷٗvAr+`K 'Q5[K.|CrVd'XxUU|7qMqPgvk~vz.xoX\2Q!+ ,*X!r0{ZQvݟRVդc XfcIS 4. x%up_z8lÏT= 5xsOsHOF1aS7zKGp I]wÿڜY8/}ӧ+3͌fWp1QlG>q0upub|;lBE{#sY&ٮ7ʛ%v; 52W4Fkڶ0#nNO~k. 5r QdvТc'9ҺoE慱2z#Ĉ,?gWۏs]̚B p.2=kuA$2Hm9U'dGzI;Qз&u!O ϔU?H. /+7qј .j6n'X>?r}I )Sqo ;M4cA[ѹuTkqf݂9n.s!zUforv5!Vy2k:lJN=kUBp9Ƿ5iDXIDDn+muk++Kp?Jadtɮ1 ]'$O.˨\d2NxWBJ4QF?\VQQRfSW7 ?8AӁX6jXg3 JOX֭;gy$]DLΓ *xU+z-.u#SԌGCrh9QL b;E!bՈ2zEss?NIuobV;ma |Uj q(xhree 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 to ten seconds your m