JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?$sTfyglw. j޹źҵ8+O YWi2[G&YN sJ&J(lbd6$jߋ4`ٺYi>- 9@w9|u b=YhJH{nulպ3J;N4Qmi=b A gIKb45]5*h-ذs1_Fm]4Qd+3+2@խbX⹚lC"+㚿olɊ֊K}2qQՏdDDE`w' AȹbPM1¨ި<8'K}m{W/*3Ϙy {Zeu D׷ .y$,yRV19Oq3iCSH'ڔqhl-rM?I,##6@ 1,$ZSYe[υܤ‘f=OTMBT$DC=P"Ŀig/H+c0H{WM1OOd;4S:8*TJ'==뭵$yɸ3FArn,B;զ\v;SW,_E^36%(NV*VҮGnjڹΒZ856/u@LqMzߗ$v73wbrKkzg>%,20LQwhK wrֺ.q\-7NGf/;cZщB&e&FϮ; *}OZE#Nh6sϵK"FQ5O#Efbp^= {W&^=|:t҃ZS؝SKrL]Űp{3XҠmfW@l<ޭ-3+~sӞKS2m09{7)N-)hӅ~j}2xz{k5Jaakn i+5$a|SUglTT/EU9QD(ER\훕K-:(+= '{ߋa{ j;c?Ҿz'5=Pn?^P+ssSGMѢL-&-BeRkZγ3|̐g3ҲU&d z퍪On8҄&9]GlhרabQשdce&R6'}/LjUAqz֥-G/CXX;\ֻ}ېP s2ŏ Ġ@V3(GZZWjwSU' IHY|V= j_xjMHDѸʸ*-݄ZF?g8'-ê 5/RˤkpA$c#z8MNCFֱvqO7(Z.nDdlS.ObqZLGnJK+B3[(Iu8*baSS-v9nz=K=SY5X`=iU6-)k@NNZfl5|Dk@Xr lg.+rs2Ⴏ,{TbcԲ@ێNz֟%ċ ̒j jyHgt"9@ 9hZBG$wB?ΰ;S]$XpydK9{uv,*k*ZX-WuuYks;2ō⍱OE&72Mjs]&h ȧ&SRo[ʀbڍͽ\WM݊ v+;KԡkݕY4m ;ZHVT`Fx;`rz"̍te(JČ =j6BzV1 fYbehW*sg`CqsW៧5V-34o cgb:\E]A/*1ɯb$I}KW.4si?=rVL֛JZAe H2)oDixhr\ہ)<lLr=Ww*yzԳ& 4jfxTޟ(u8jGF\9$ ~j[l~5nh!{#q)Qk2kմ[CEvv pX(+_TѴ1D9_sEsigX65iE D{$dJlz[zyh]\RySH0QG4VٖiAs\7%q]k#A, s^)L0^$Tum&*3$:k*n%JnK(y$:~5oͨf*5"ʣ" 1IםQY ɮV:0܂96+>e=1Te9b?ֵRfuZ譴11O@+Y|#è vdc`nH.qucƊ9ɔ]9l`8^cWv2K6^F<Lt{H| XẠd z{PHlcME(C8sE788|X:RwE]RHGIQvv۞A)iSijc:*NG\zئa(*38> :SRʞV^#~ulr*Jk(#;xlmdH؂eQPޮQ{VQ=N$<4V`OZ@Knqz6N n0 &Xƒ8B7DmGS/P^%s]/<;nlյb-u^GG `?i8#g|Ζ7CxN}IMI V@2#׊Cٮ5ĞBidy5FF:4I%fR4jngvRq4T0ñ}kBVӨs]ޠ|=gF=Sq06Zi?:oqCpEGo"KS@=wvȗK12JIg1Ty۹ڥZZ=ι9afGXKWy&9EOiڌ+![QYmFQROC ^M{,c:ҹOjy> 5gŔ7i%Y:"Ie6!$eA9EtJj#*xI&GwhIMWOʿ1nT{9&JVՙQMS' 84g֚T1zVw{))CJ=?*dz=Q%sSmt#y| U9 gV&hC!2:UC#tSo PZ:re[XN@!-đ ['^L!qz3g8ܾNJtُ'cސ:VginKK慊ܦoiv ie]PH|++OF֮k:ո<:=*$g&J|F>zXf Hܣ!ܬA wrzoKbQX|z=6u9V5o[,OۛWHWC斗s1{y6#hTsRtQ\5kbIvQj= TF1;Y~"pׯ<h,2QKHt5Ş#NFMQs'*q}9h>ǶiCSEi2Oz@fT-YUdnO{[X%|!Eԩ1__f>mkeNqYO~E-ު:gasUE:rg7 xq䲞Rev$`z)G Vgh athletic ability to do these three Power Balance Lifts. Only five out of a hundred can do it! I then pick out a 9th or 10th grader who looks average, but because I have seen the athletes all day, I have confidence that the one I pick out will be successful. The reason I don t pick out the best athlete is that I want all athletes and coaches to see that if this kid can do it, that maybe a lot more can. After they see the three Power Balance Lifts done, it is amazing. Everyone is begging to try them. <br>POWER BALANCE LIFT #1: Do a Power Snatch and stand erect in an athletic stance. Now squat all the way down while maintaining great balance and technique. Hold the low position for three seconds and then stand erect again. See Photo #3 with Baron Holmes who is a 9th grade receiver at Cathedral City High School in California. I also did a BFS Clinic there last June. The previous lifting experience of the Cathedral High School athletes was limited. So Baron went from a raw rookie to  looking good in one day. <br>POWER BALANCE LIFT #2: Place the bar on your shoulders like you are going to do a Back Squat while using a Snatch grip. Again squat all the way down like Baron and balance yourself. Now, see if you can press the weight all the way up so you look like Photo #3 again. The trick is to see if you can press the bar up from your shoulders while maintaining perfect balance.<br>POWER BALANCE LIFT #3: Do Drill #2 but now see if you can press it up, hold it for three seconds and then stand erect; all without losing your balance!<br>The athletes are yelling at me from their stations,  Coach Shepard look at me! I can do it! As it usually turns out, well over half the athletes can do it. This naturally leads into a great ending as we talk about the great success of the day as well as the future. Hopefully, you can use this article and do the same thing. Good luck!<br>Recommended Sets & Reps: Two sets of five reps on each lift.p step - you want to work the muscles through a long range of motion. I weigh 180 pounds, and I ve gotten up to being able to use 200 pounds. Greco notes that the intensity involved in using the sled makes it easy to overtrain and he usually doesn t use heavy sled work for longer than three weeks straight. He adds,  Powerlifters can do more of the heavy sled work, because they don t run in addition to their regular training. <br>On alternative to the sprint sled is the BFS speed harness. Instead of a sled providing the resistance, a coach or training partner holds onto the end of a rope attached to the harness and provides manual resistance. <br><br><br>Sprint Chute Training Secrets<br><br>Although both Adams and Greco tend to use the sprint chute to improve maximum running velocity (or speed-endurance as some prefer to call it), there are many other benefits.<br><br>According to Greco, because the chute can move back and forth, it creates an unstable environment that can be used to improve joint stability.  I actually like it for team sports. Take the example of football running backs who are basically running and people are hitting them from the side. I think this instability helps significantly . . . and even with sprinters, because if you re coming off a