JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?BN *~3Z\ᰊqN+ЊEh\.Rдv5WXeOgv rX*Tb=@W_:b;u5we~;i6f|qp:+xĂMBG)tmɒ8tpt"%i<9n_|XGf~̞#kѭaIIbq]NAƼGHh:tSxGTWeg&g!}Hu2XބfߵWl[h6p8OZFUvVXƁµq)\!HH+~81%f;ʓRPTl1R7)@w_\ӂ((8L"Ս݅Ul`\T2l SoAPB`#BM\2<vg``\[Hdr#J|wFU'h/ԍVb]Vyui07s3}+Ӈ{wRS$Xcu;k345`6|Z ]upni+ӾM G'N4lqTN ?*,*Xղ9ӯ&}ZWDZ5`s't-4A搞1LB8Cӥ&y4POR3P4 1DdC+f Wy*X]G+<5qa$/5ŋoCˣ7}Φ-/|!h*2#bȋ4!w`sZW D~NZu].2GG%$9Nj&2"m#ֱ,^p +;6jkEIc a\UճHUz`bGjƷlJrjWg0z ִY md g΢@u~U ޢ#Wk@g˳+^u_p#h~5& J]ZO7T5Մu|\E&LcNcM ;WgTB@jAhݔt zp+ψ#Sr?ɈOFuaڳG]T7YhNW>^_&Fdzx?jM\jY4)"M)Qg)~P2ʊtvFÐj4i5fLdPL)ӎz0:)>GLW1[\qJ;yܴN~W֢ظ\G צ(7IY]cHכqW#u{5{Xw|oi :zSX%H=v5ǂ 8AJ#+\H^Yrecv$)`\ z 9kS|t=M>˞Jk0ס|<]AD7燎<e·ӪZ鸝S+W"`Ċ{;>WHc1A]Eυc%366ΆiH}+ފ23EN:S4ddON%jG ҔՇM4OFӡP}*ʹIBvQZyף֌]6 ׋Q嶏(^hb{ב|DӼF[kc]4UE}Qٻ=Qij4{ѴO@)r8=jxprsW!aNF5t~H p |Jv74t0"ɤ<ڬ|3͵ա?qZVӜ8PC`t\.?]/hInOjL9ڔ?Ib:8X2 rGlhiw:ݐHH'bI'J_DJBKo)隵/1ڃ;0߷~%ݽ8Y\Qt}. {n7(EtEoul躈2Ds5NJ߾{?g#G_"yRn}+WÚ~uıG5xoC:¹9v6!).sXW:#DMEc5i yFCZӦ@Q=jI[ג2=gBxwUt.˘z+֤.=^ ѭ|W.U%ʞ?Ny9Pzkn>a+oҸZ©.2ۡoAs1#' DI+vqi aҊ;Q@ Ѹ/n:"Fp<|{C[7 MnLb uUd&o4kq#ւccR:\ ee9#+Nǚ$Xb6\CcBU~VxAǗ!C֬F |O` bJƒNtuWnpk fHc^y TCRIWP kΝ%sׅ[WSв4F}+\A85.,6k,Ok9qRN4z)-f`TjZw~gUo,g'U11s(6qrpIޚkrFF*e?".JpP(suggested. I had my athletes do light to moderate SLDL with the knees slightly bent taking care to keep the chin up and locking in the lower back as much as possible. This was my philosophy in the 1970's. Then I met Stefan Fernholm.<br>Stefan taught me the secret of the Straight Leg Dead Lift.  Think of it as a stretching exercise, said Stefan. He further explained,  Use a very light weight. What you want to do is stretch and strengthen the hamstrings and glutes at the same time. <br> But what good will that do? I asked with skepticism. <br>He just smiled,  Do you want to knock a couple of tenths off your forty? That got my attention! Stefan demonstrated that keeping the knees locked was absolutely essential. You can t bend your knees and stretch the hamstrings. The knees must be locked. Of course Stefan had heard about the argument of creating too much stress on the lower back. What was his answer? Keep the weight very light. An athlete who can do a legitimate Parallel Squat of 500 pounds should only train with about 135 pounds on a SLDL and never do more than 40% of a true Parallel Squat. You don t break records or ever max out. You just always keep it very light. Beginning high school athletes or college athletes start with only 65 pounds.<br>Stefan felt the lock-kneed SLDL was one of the very most important lifts for developing speed. He said the greater your hamstring flexibility, the more fles, with a 14.78 time. Then she went on to capture the 100-meter championship. Before putting out the coals and calling it a day, she ran a 25.01 in the 200 meter hurdles, setting a new state record. The previous year she set the state record in the 200 during her 10th race of the meet! What an awesome record for the University of Montana bound sprinter who has laid claim to ten individual state championship titles and was a member of Malta s winning 400-meter relay team in 1998! Head Track coach, Tad Shye, commented that he hasn t seen anyone better in his eight years of coaching the M-ettes.  She s established herself, for this decade, anyway, as the premier track athlete in this state. Altogether, in the last three state meets Guilfoyle has scored 122 points. All her hard work on the BFS program has paid off. So what is the secret to her blazing speed? One secret is explosive weight training. Guilfoyle has squatted 205 pounds in the gym for a max.<br>In the field events, LeeAnn Pekovitch also played a large role in the M-ettes victory. She won the state championship title in the discus and placed second in both the javelin and shot put. <br><br>FOOTBALL<br><br>Head football coach, Scott King, has much to be proud of. Out of 130 games played while coaching at Malta High, his ferocious Mustangs have been victorious 104 times. The Mustangs have won two state championships, earned a 2nd place, and made it to the semi-finals three years. Out of 214 students at Malta High School, 80 turned out for footbal this last fall. The mustangs