JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?mMk,9FH5iv.U(8=km3hNg?Y:1lBRULGRMDf2Fc+GR(CȠQj! dXh/q9i- A/'G +U9◘[jLЅ[H5}$F!q\j]jD_UHn`?"D+rI]÷֭X>|p+Cq& S<|drqVe-hqB}imm488z z{+[^5$Qې9<}/ sJΦNȤHNo/lIb>|!E1%v5[eWa_&7z\6*t_)hjEM;#yL"(\3VlVtQs =jϖp{k_ö_H*ԞR*ڝ``J3V2\s֭$0?Pin EPn)byr;wa,+$_dUTT`O('=A&cdh@G_XFywSmX`8朜t0M&v jcF2sruR:{W$`H5iz0eV@lu2qHռed a&9rdU듊r^MW=F;=Z+K9 k/Vؾ@l8l?Z%yF+BE~ЎT?!)8Mvvk&o`Z?e~s]Zǜ\ZY g;@b9ǧQ#pI=džb||zZ| tOrj8 !n}KtU誸$'MIrsڦJ&\+!󢵔,`,@}}IQ!P s1Im<c`OЎ 靉b+ԵʰjVm^ T<֊MSbF'˻hͼ3W uɬVcv~bqZAV#Ԯ@?) WE6`@bgu[v'IWe9  ݤak: jZ`}ҪG@)nWɃ qp٨mKR'~@ŷ9m-S/J5lfj*Cc:9`?xhE>8$(d=2pEYӴV-li~ w9^iMh?3kӴM.2(ɮ.mBRIh-hZ"kl<>AQMv-10?ʺqԟrnWu5SJWie˽s>k<;I=&R`qg/!c߭s+h})Zg hJ4sjBJ" 5cBdE<MvvHoaܺEiMqWg% xntRg@9*Arxu&%@}M"U)Ij$rF+f=k]< qrf#k-j}d΀磎5j:Ճ"2GW|*3AEH֕yCNja5"0xƺԹUduzc|!c8RV Gkqn|QwexY(!{'^(EYaløqF_V(~+Kn)q2v25>X /8\ e ʫ/Jq1ݳUFR'Ҫt#4 ~b#@:c*Cō;8:h:IȧF9 AE3xz=@QcMO8< r3YJs`ٯJ(x`q]ېO+k[f(8b=.IL4D#9bvn0㊶NGjWP;lW[[p0h i#Wv{gנWɾt-41LgꞠ_mɜ0 \eKsHϡ+rck㊿Hb'?Tm9`v54"CQ[L/iGh3b'Q_W=nį'bp ?3?~x:(VLr?s.Q]09s_k]& ?cE7,)Eo(Q@tes 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 muscles become more relaxed allowing you to go even farther which in return enables you to get a more beneficial stretch. Pictures shown are a few stretches from the BFS flexibility program that emphasize stretching the speed muscles. By speed muscles I mean, quads, hip flexors, hamstrings, glutes, etc. <br><br>When teaching athletes the proper way to stretch I first stress the importance of always keeping the back straight (picture 1) verses bent as shown in picture 2. Take as much pressure off the low back whenever possible. If it is a stretch where the athlete grabs their foot, have them place their hand at the top of the shoe near the ankle to take pressure off the ankle joint. As far as the weight room goes, my philosophy has always been: If you are not lifting or spotting someone, you should continue your stretching program.<br><br>If you or your program have not enforced a flexibility program or made it part of your daily practice then you have not come close to reaching your top potential as an athlete or team. It s just another way of helping yourself or your teams become Bigger/Better Faster Stronger.<br> I joined them. At first I didn t do too good, says Kacey. <br>At McNary High, a school of 1,600 students in grades 9 to 12, Tony Olliff is Kacey s wrestling coach and friend. But even with his help, Kacey must improvise and figure out his unique biomechanics to get a win.<br> Coach Olliff s the best, says Kacey, who also praises his other coach, Molly Gaily.  Tony jokes a lot, but he always pushes and encourages me. Last year he got down on the mat and tried not to use his legs, to feel it from my vantage. But he can t duplicate how I would do it, so he just lets me be creative. He s gives good tips, like different ways to do a cradle and stuff like that, but mostly he lets me do it on my own. <br> Kacey s style