JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?,%_^&Eh,(In6_-G A'S>mq u>-;\ө ʥ uG"GːIҤ s۽#;]W_F?I##9^322;18#T'rm!]ː}{n[jpYUXzTv\O.S\|u#qS6A\"%bGAr(]: }GoK'k4YI N, G:j[lIB ):zll0O=. [m՘H4]\gv=~4u"DYXsU օ~αE%ϗ ۊMifVB*)ElKd6+f 2zi`+ ߎŸk3e9"ƻNg W*ie.>:PLFE+)k=u[o.nGi1$ZM *-{%>E.cĸ(T Ƚ"}{xeb;[yލSqs_5ut<:-n6:` tip93!$0s_z8 9$iufm|-7rR=A}+$;3\݀viAGXCn+ff$ T0uphͿ-5 焱qQ7qL, P%SOOqި"h'%L)1cg[;ǁ'zَ"lr ^pIe8=Q5̷HF}qֱm(_[9PFA ӂ8Xcll11uVЈZL۹ :w֜Ce#TvUqt%F=JHt.ȋ)R 2 V ֡YʰU$G\StieMr8?:TNFh HCUjQQHuV ivFIE;]e$FA*-~[xMHV|͋4+'5aiwm{sqszӉ@TSjOإ GI+OT^z=Wtw`c_5sJn<&̣xy-]`\vm.I8*nFrkS,ٽS[=jvtLCV03P,#D+!I+ e¥<{{x-~qIPՙIK)`K<D"FǠ?_OA,zI)^W {t}jXeF ^W#B>lstv(qijOB +i>$U&MrFVssWjƯy`(8PaPzI&ܵnDSqf5 =lw?Z'1J<_o-P9I5~dR萹'ӌZL72"@$]Ղ2CTmb-&4Tvv8`ݑ哒}"6ʭ瑜Tfk[k=J80GEbR\Ή X֊wAf]1tW [Tw޵f$1Hs>sSI ogCJ9^i71;!_T?| p.K|zWXb@4R>P|XG?3#ri@q}sZ_-8T1]B*0o+:xt:c`iiܰ88W&q,Ay5 du2pP´KDcV3SN15j bY''Uw*/aXI1 !i',OZ|ɻ#?g%fxn ljݸ dxݷ`֎ Mr%gqhۚJ F})jiz cOA](ծ\/``$rQ1߹ nv^8EBfrz> ŶyQ7hbgfP!fX: ?*)h==(edu4 :@t1ݤ*QY~j p>)U690kD AzsVWv3j!ry#zUXI×:NiW^F}z;TcQ[۰I%C=jY MJ|`~Lߺʦe^@6 Y,|p:UMN=aN3/+(i5Hf1ʣ`٫Bg>bx+ ztj)J+Z)e/ao=RsUnIso$J)ukփd.V^%h~e`2Vʾ;5?SM$~qH[Ci@D\63n֪_SќwG9uMzgQ|8,1${`TFMI ƻGkkljKOSJ@9ɢfڻg> ,~4H dSE;AϿJ*@LچS&Fd@8ԋFsۚ2a^sHR]ЌE?qOcڡ( /7f ,c IS 2AY+)l)Me$5%,wpбld#b<df=>4R:qrHG95F!.F0z~5bxGv0 Ұ:~8 Ajs`c޴eriaOZ#r( L`pjp21bdEj:qֳ% 19UE.tcw+$&=CA w r@tqƥGފǎ;kKܭp׎:ӮQ 暀u>ҫ1PUJSR}Gr$\N *23c)"u%[x=J/-挞1]*0Pܟ)q7Tܰwoҹe&[ǐ j׀\8Pee-`|@ PqO5ˬqp?kh4ޤFrL҉n \09]:/f&{%N;]m1慘( c$uV(Da ~s  k ťp0J ~:~}*T55[hΤ0'G`w[v'uA X;]Ki꧌kF+G"2,qnW6ܑ@bU U^0y~_id3 .zEHPI`ji c ?:L) G*p4(Tu/miNB6Q܁W}jѯv3F “ŏ\x9`h)~CP略0ͦF>cw0m,zDY>4yPԷj\2Ƭ&2%s[yvv Ѳ$zt9+(j/y|z;UhA+LBYr]Kjn;3-} uԵ׿1# X1jq[Yg&v{%dXDp^9k6Rw$ Y6yJXifA V gYUN½9I.3vp$1FWMj(8 ~*DŽ6Ţy&ݲꇑBbmu=cuo˝"" j-$2B8L/s!<vG)4j=i#sһ(VEԂicr=)sJmR1M0, ;Wծ7ףixWV;t{q?@C)ݼ7e:O ^?_˻*]5%I\.S$j]K[ԬofHr:qUC5??T^#9 #BHMo`Ԯʧ*ejvV.hR9<נLM@?J]zmQI{jLMEfC1/wޞ+!eU{@ itQ1J)cIv?LWCx|i$Aːs\7" dy\FUD2KaB؛Il@Ө%1) 8"kæ̓ @"'=yNr']X koH#ۂ\tZ$b7sҊ3Զ9L9<_pjWQy( [4 r8SՁ}*zQ lq9r~\,y uxgZ 2``9Y%ܼV~\XϹhbJ+L!.pEkj~PդKJ2sX6= λEXH⍄h (5%G:+-R0yG ̅s(PZI|e %\dΒ&ћk+y>FL9?x@@c[;^OӘB~؋rmR^h3S4nzLE[J(ld~4gU||i۹ԆZ!Mv8a:y(bO'w%q&JΪr8>?'ZUnӵf^ a8##܉ UpCx^N+t+/Cȭ,Gc4Ē[/6XU ԓzi  `` TԎjD2"ɥq\ 02];pO*MOW$}hLL[&. sVclBA<1'4TC(R~\EzkE0Ey>1Ɗ)?J^(V?|V[EOO?E"^Z}Eh~(VQE12_r(G]jtVY^2}+BA0WWr8V4Ns]ASh%dL;nr}j(et) *Aȥ=:Ӛ+HA=Z5kb龕+wp:Lzėl&9J0#1ؿp3֝J`ƁͰ5RVѐ[  ա[vr3rF/5x濂Lp 1y7t죴aeQx nj`5kqN$L0-ҥwZ|H4o?N2:fke1:ƲH5wǻ/LH @JW.!7/H1 >e9W֎u=RT)K4C<ܣ)dl奻[5Y{չk$fy9y}JHl q&^CϦ)J45ckͶtRY^'nRO .O̓Һ)HG9;WT4paO&y]IY4>,r kVM7n _[ryEl\ow955*I%*$3w l_9S#;Oϥvt9=iGH$1Oe((veq\9NF҉I $qRz{VMB i>«݀$vk$JM+ۄV *I4噀f`I r>2BTK wԭNez1^x=  acѵ=M܎sO!aԀxZ5OƜ<0G=r>nXk6D0Rj6[~"V8yzoꜺDo=jF.'T) GLS I.dZХS>R>͌I #zMI8:EDn'*jC܅+&1>?OGk?d<>=ٷrr,v7,qrF0ֽ1li i#䉉B#Bǚ urJycAN~I(I9GZ?Kc8ێXi#?1w&EeHCg5aT(=r3'EUrPzW rU$Ɂkj\d O/J+öI9E5IQ] ( ( ( ( ( ( ( ( ( ( ( (?/H9dpF=8ysUęDwHEsP\YLOElsmuXu$U2W&{׷Ԋc3( +;V2+pNyynF g DUH $ Oj.2TGZ;ɏ Bp=sU/3y\)]qdu΋eh|͠h ١iyR78\4yvF\W_GF]AeS݌qk*|IsJlsefl}}IÅ@FI 1*) 묜جsL1aƔ$ᕉL4╄9n  ґ#c: xm\S"-Io\Zf9YRZ)Y O"jLw3jn c꿅/Tp (b v! xz{~kX+ȁE少 ;C  JRQ{QE-!/ijXpITQS= _/??VVy3Z,E"JFUBX4?Ɗ+z3NRO+$b ac q#EA+F=jktFH( DzLȵF(Nh)wBV@sQE-3?L)K}W31xZPnr_VPQs֊9U<2}L;ۀI>Vȑ 0Q#CpQELmV#:xCeqZfpe1H^ vtgxH&?¤$U21|d}+4e/5*V(?yy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{8AʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE? a 90-degree angle.<br>5. Wrist  wrist should simulate a whip action as the shoulder rotates back.<br>Lower<br>6. Leg  initial leg action is to lift forward then up. The lower leg should hang before planting.<br>7. Feet - feet should make the initial plant directly under the hips and not out in front of the body.<br>8. Knees  on the follow-through or end of the leg drive, the knee should fully extend.<br>Remember practice this sprint system, concentrate on one area of the body for each sprint (upper, torso, or lower). On the lastsprint of each set combine the eight points to achieve a full speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br>r to break that tackle. This is exactly why athletes who excel in the weight room often may be outplayed by physically weaker opponents who can apply a given level of strength more quickly.<brFor most athletes, especially beginning-level and most high school thletes, power cleans and push jerks can produce significant improvements in power. And with limited amounts of time available to most of these athletes, the basic BFS system is perfect. However athletes who have extra time or who are at especialy high levels of ability may be ready for more sport-specific power movements using medicine balls.<br>For example, a volleyball player will want to achieve maximal jumping ability. If the player does a series of squats using a barbell, the weight slows down, acieving zero velocity at the end of the movement. This is necessary for safety purposes. But in jumping, there is an increase in velocity, with peak forces occurring near the end of the movement. This difference in veloity curves may not mean much to a 12-flat sprinter trying to lower their time to 11.9, but such training details mean a lot to a 10.4 sprinter trying to lower their time to 10.39. <br><br>Testing<br><br>In addition to their use in developing power, medicine balls are a great tool to determine if an athlete needs to concentrate more on increasing strength or power. A great test, and one that is used extensively in Europe, is to hav an athlete throw various weights of medicine balls overhead