JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?݀[j_88泭8R@#]HHuI e܁EZe5F8=)vI҄M]݋H@w8N*gg~9?gAkh O D<ң&VQ]@=Y^\& c^xReX'G3!AAٚmX[m3'VyH z Ԉ}kV UE.=gN2ʓ1-Q]a8>=3[ $ ɞHI!Q k*.&"lN;e-6L &o( $T62zs0\,qJr;L%U'֋Ҝ ╙vgat#JefL(̃?0 +d ul99uH44iY SVh \ʙVMh]k0eWD)PP2N*(cXw:9%9= 7U ,y{Vz K$O29nvgZ F;y&!ڲ0>F%e3[`3\,JFA8aj}fkJ_ kP$3=V]32}tES%7m PIu "ILd ntcؚoVrr+xTS|2K3k;'#Pvu9Y?e)B1XT-sN:asI9(EG,`aJ7˫%;;\n*G?CPJ y47|sɸ"}.c1r:Y8EWdYy5kqwLg\r yaҊ2tIo8]^Lv\֕c1 IugPXr~GAB5< ˏ\Ӎ{WvܓEb{Fҡ~vwKw.#l;ۯ΃cߵrw&{olQb\gQ}kY8/m_ޡ~SQ]$f+6 s$YG@p8P|/oq$ז†IYñyCy:me9 WLcd12@KCVn6 _)sֶolH؝s;cuk94|i򍲰ɨ@9.׳6W,K]Z-QJm0j4Qj%FwfjNE\9#(;d*[oZ*>VbUF olC3ָ~Rt#mXZ`@kmƒN lO($^{o;RGۗ9"5TY cqy$HU'fݤz/ٝ .xb)zbN0AIKxy3UTo9ꞟQX\ܶ+TɖXr@TѠpU$ ʴG8*Yv3z*$LHvvt'tEzF!C^0sg5jiq&*s溺2)%Agye)Tq?ʦ ڤK{3XYα&GtY&Z!}6j3♼3!?$Muij#LjmnOXd9>]Z. ^b'?~ ^xq|Ҹm4n$ZVKMOSBEԑYj+0 QIpnē2ECbC$Y\bGF 3] _6D [A[j7ZڿΞnĊXݶ8+jVPwGMFwksm1p W[3,_1$mw8Ԭ,l#=9Z* Ig?jm-Qlad?3g Y.xLv^qlWVσ|׍jSPG=I6>њ / نd%^c MnY:Ip1O6bVuqt dS)5֝7Nװ\'=1Z6s9Wd y}km9[|g0r0>֣i,nPlmBBp9 S5c=%HM-N6ymƏZTQ^3&/𕿈N;kMzr8Ȱ\-LkukH)!Jȇ Ek,k*pÓ^ J&- N^=]}C Ui7tKk. f}ڨ'Q2Ls.Cܚ샨0j=J`OzY&oⷌ~}闚.8\3ߘdflaI-,P 醡Y"[:kIVG'E.hw'DBc1?qT`YH55賱mne {$nU\w0:j1H'7VWfޏItNHvb}Ba+$sKc^9kx1^O]M!\?+)7'vu%ʎ1`玃#V:`Ui0h11=b?&Pn┒eA3vׯoLa>`iOZI(AOƢys,lҧiR2njdJ.Nc 鯣R0xx%#Gszckdbw^ڹ zεNYrd9Ѽ1!Pxgd7SV i$~#߹GkX * ;ֳ 8֡.֓.SH;nzc5 C7'UVVV3j]]6ɷX94Tsy$u =)(8<}jq%F=j^C\ԊƁ>b5.=9)bHqZ7Xq <S)>cvX@{OȃR"myXg+ w"`:)" U(fѩy#as"WZžc@ S&d@O+6R) wLZԕo>(] RYx?tuM^ 7`@r+U#Fs^S09ڔ scg##w;I===) 8`1HEic_ &xur*Ŷ_ A6}QlF OCj׼#XYZ>_T3VmWihZ}{8ߠ]pIG:)p:oYiF,dg]ÍR`֔BG4aWs35zf(%GԚ|ܰɘ63T%:ɛ9F =ώN qMF2\zn8yZxM#VbkI=֔pZA'Ơ$æ)FF2xXBW#q~PsRc;܅8ڇa"H%Ibb*Hm(cA )%FWrFNr84z⳨y,)݀`1k', <fQ*MP8?\qu 'mY̏vdNzгnp1z~Iycp,x>ž>S؅sx%WݞeMl> Q^v+#楷I 2 uZZ4Xt;DwlB2Fܞ:ՈL$Nc`@{B8.j7$.N{*Rq/x')ǿJol W*_@F}0`c B&R9;ЧV'wU{r> ´-8`y89 }+_yjHPܷO^&s~)?h)QLToFWMYeLȇ ,nGN^6}o痧Ҹi >#Bq<]/3:xiŲ#с梃RuroxQno鰩 d ӇwiWN繸P]#5FL<3k6rs#|()4FH|Ԓ}:M?RV՜H4D7XJQEJ4-[csj("i'L zrIE a12$wGmfesAw{i;dR(XW@ ƥ)()OO ' 5{fAbQ(bԵwAqI7ʬ8YDS: One of the most important lifts is the squat, and that includes deep squats, static squats, single leg squats, jump squats and variations in each exercise. I also like the power clean and the jerk, which work on the stabilization and the coordination of the muscles, and deadlifts. The glute-ham raise is a good exercise for sprinters, especially in injury rehabilitation. If you were to investigate the top football conditioning programs such as BFS, you would discover we do many of the lifts they implement, only we make the annual lifting plan in the weight room compatible with the training and competition plan.<br><br>BFS: A lot is said about training all the abdominal muscles, or to use the popular buzzword,  the core. Don t the major lifts you ve just mentioned also develop these muscles?<br>DS: You ve touched on exactly what we re doing with our athletes---they are working the core when performing those lifting exercises.<br>BFS: How do plyometrics figure into your program?<br>DS: I incorporate plyometrics in strength exercises, such as stepping off a box and doing a forward throw with a medicine ball or shot. Multi Jumps into sand and eventually over hurdles in the static and dynamic mode are a part of the annual plan. Once again, gradual progressions are implemented based on the athlete s overall strength. One thing to keep in mind is when an athlete sprints at maximum velocity with their spikes on, they re doing plyometric work. Some coaches forget that, and this can lead to overtraining.<br><br>BFS: Do you believe that many sprint coaches perform too many sprint drills?<br>DS: Drills are important only if they are performed with quality concentrated effort and actually accomplish the objective, which should be to develop strength and improve mechanical movement. It s also important to distinguish between sprint drills and mobility exercises. A mobility exercise may look like a sprint drill, but it s really just working the full range of movement in the hip joint.<br><br>BFS: Regarding injuries, I understand Dr. Michael Ripley works with your athletes. How has he helped your program?<br>DS: I ve known Dr. Ripley for more than five years, and he is undoubtedly the best sports doctor I have had the pleasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especially valuable. I would estimate some athletes I have worked with have boosted their performances by two- to three percent from following his guidelines. In my area of coaching the sprints and hurdles, that can be the difference between being first or coming in last in your event final. Dr. Ripley uses his modified active release techniques to enhance muscle functioning and also to expedite rehabilitation of injury.<br><br>BFS: What problems do you encounter with your freshman sprinters?<br>DS: A sprinter needs to have equality between their front-side and backside mechanics. What I find is that due to a lack of basic strength, our younger sprinters often have developed significantly greater backside mechanics, reducing front-side mechanics. As a result, braking action increases, severely restricting force application as they sprint down the track at maximum velocity.<br><br>BFS: Some coaches believe that by the time an athlete reaches college, many technique flaws are so ingrained that they are virtually impossible to correct. Do you agree?<br>DS: Not at all. When we get a new person in, it s exciting to see that there are things we can do to help them improve. Of course there s no denying that it takes tremendous patience to correct technique fl