JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?.H$(# ak xgI`3sPj͙ wTAݛF]{LG+ }_nD_zC7| iQ,Ř~atrju23Gbd#ubnK\XZ¢#i;D;`ݨ]_RPק4l3\HFncҰ,6kHve!_*6{[чByBCyLݞ3X=[|8f `kl,-5zSrt 3K..˲6B3~4M.ʹ[2 tzۂ_R+дkKS,d<Zb#*YA1=Eym߮. `!]ǜE_T- q=ƙxJ)1((JI٬WKϘ1EpV5Y:]dF =3uEm fd% _ zrF){z^? sx7B>٣d? s*-l#XI#q\tzOڭV̱&P{n~2N4C$gT|P2$ اz-V?3%P[>vڭ;P֕Y-.ᔷguQF9P;ƘbIdq\ώn:@ݞ0 uj~ 죵d8I>)1+I6OA՛Dynlpŏ\\SuImh Dt5'p[:YWSc]NPGwY ˫] Hpsm4l7$ѕ{QC@{>y% ]rsq*\,!cӧZZSXK54XLnOrC:ϊt+y++hr13Nq-_[?'؛ qu p쩜[:nj:\Zmu+۔cGlv\qYv~xuKZj;#$,T GaE<9F 2oc#^Gco |{:>k/ ۗ,.G c==kcBYt]%`ғhT~R,-潰5f=o7^ #hK1OPp+R XÈI`=@>{0~-"Қ0$Ԧ}>Spev@Jy=mgK)bXydpFvi M_RP[yqʛk6<C8{8#$(^C#ӵM[6E15'g#֯h>o3̅xCg+~KOVkأC3$SJ˻K:YghEDo=fڗ}5.[j+tR?.Eԍԑʼn߹xܡYS55 ytVhU }_Rg3ɕ#rFG9VՈNҮ!էh=8}KPF73aJ/D+hau4b7U,s}zu"4ۉλrBMG!O^h7bXT&$(@=z%( p>j& nndV>3!;?L Uk$8C zǠw^dwmy۹A`MKwjLs۞K[Or_co-ܮ~/dР7I1!$( $Ơ]bTF.#cҮznVspX[21YV0u5o,ȩ!rq{Rv7Y-$7N#BR;bĜ>Q"#O|EarvA lQ$XVs򞙬6iԥF#6On+j7^C|`TOweeqVr괊C+_>d^v `)p;W1R6&&O$}뭲mVũjvm,HTec$Z^fw i1ym0Hn` Fx皣>OKrcFq6vnE^~'v MvMp,3/BR}1"O kPi0Ate9cÃǽOK}CB"2d?$Ǩ+ ɶ/y!`}95>caZ0F8Oӻ&KjZnGgP;0H2Z+Źʶh>cֈ?gft in?yq5{ZB8tijVzbnm;TFN޻lgNK;i"dp{aغu6=qP_^ }x+vc."ePK@=p1%3:3)|7:zHмQ&dU& 8<Mj&7è8eV ݸptXq WQ֥jn_ȳ/$Xgb%T0A[OҨr ѮbH&\``u~ox%{Z@ys`uZ5&# *$䶢-p\ &֎9%@`$;W'ci4k;++K'ir=MNTK+@>AldI#*=}QEΟj>z}~n O:2,Ucv;dXݑcyT=v, Xg;Mdͨ2] C a֕ &K Vvd9ۏ'atUwprzV}GG@rIp2F49֊El44ݩ[>`lQ\ehv*Pu Ur-]}&k(K=&쑽H]SON*5b - PRgN $`\WX_z[yEp?p c؜~wzJXJ2uAWx7\vcFj[[XǦY4a`I[%#Tya[ K at?-qVwZ;NI^8ll.bV5*6MiY/@Hc-p:M"u Yͫ,wF2'sgtmй2U N0Y1|2y`Z.O< w-' r(>cJԳaSE;`56s޼_t$[k 5bHUxZ%5ԍ}{B R]~E_7BqS/b$w⩾mx_۪m_dVdt9) 3֊PzduŤv̗sa@<5m<zmWYIeXѬW-Em{Ud2|U+I8쑧Y |k93$*(8O­kpxtf{r9=N\ԒVKjH-#RE99֬nsRIdСyfMsԜGݫ#RJȻ?cVmu =[\ai@ۚ[eӟQHZNġc=ЙWON] yl6BݟXTV٦#rm3X[`Ξvyl?G[&[K;6m Pzv;k#3Eecv2D!OzV~ 1o,y%A’O^B5 VY#L/f؇,&ƕ˷~!GE4 灞)2+FALq?qw^/-ծm#R ҹ{ybhC>W"z[FB}+?KmSmQ֩h )mv`lq_ӀK+vW *u7"H_-F6{Vk`@C(?ӿX(.K ~^轃fž9} f*-ԏJ77%F^AD~\ڴ0Z'anzpkOEƿ.j-bI&G%}$ZrF:]ik-&wHH0NqjH!okhªe[%!hmgkZkP"4h]nOZFO]ni$0FӞj >rS7:)HVڊbanno!,A,qZzh^c Uvqިij6$61T|SgioptyVH55k }ĺvAg$ ic!*$}!O 5I yIPOBx#[X[} kQq F@x$]_SNihaeEP{lQl-"H ջ=i\A11{0wK!8Oc/9h|Awm5&'nQ{?ʥmLw,7 ϕ(c=ΩCiHʀr 2 sĢHOi`"0ɨ,n)i޼1p3z⧼a;8ʲ1XDeCWe~0:ٮfn-XD& O{B0sQLwP:cE0 QLByϖʸgUZQsq2 QsE \չeżmb _8ꮣ\ݺ,\df$,W1& &qZRH.V2'U=%@Ip^П+A4E"$^&0$8\vMRsDe%;$r?V);lmąF ֲuMWSTgsqY2Z!qU5ag,w  ?Nj+8 Ă;a2Ir (M5x> y#Ub:<] p:w2!awqejĎťm/ߜvo6&yuFH̶O3U.UI)\>zCamc;AUHV B]jq,hGϑW50kuxU1 PwS_*Ȥmn0:xyDNUxp'4qQkz#1E@ ckZo 7A$fhb npN=;Ub;.HeC,yIz&HÇ ]0=^HhOZ) |AhCYm=zcT]2ݲpOz'!@GHe& 427% >e9$V~@Nbæ=( heǘ åFA0'dRz㵢W\D8Stt|*YVWkw᥆i"*AyyH?JtIrqiT@Mu唢J)OCtwX"pV=)!c^*QU88VMpN܁J2O'!}|ͧ@S]wN)+1c>jw\Xn62Ooλ - 7W <~𮢺⬬|&QY8QT`QEQEQEQE2TDr)hT\({;|F\2[ʲzX:HVTwgVgeծmSh1= =*f<*zjT 7oϭW?E5]i*jx,q(9艁&+6v!N 4QYS~k<͗Pg5Q]⏗b]( ( (?strings. This is asking for hamstring injuries. This is a top-priority BFS core lift. This multi-joint lift is the  King of all exercises.<br><br>OTHER GOO EXERCISES<br><br> Front Squats (Picture 7): This variation of the Parallel Squat, when done correctly, can perhaps develop the Hamstrings even better than Parallel Squats. Normally, the lifter can maintain a slightly more upright position with a Front Squat, which means more Hamstring development. Proper technique requres the athlete to  be tall and t  spread the chest . Lock-in the lower back for safety. Front Squats are one of several top choices for a Squat Variation in the BFS Total Program. <br><br> Hex Bar Dead Lift (Picture 8): This exercise can build a solid foundation of strength which affects the Hamstrings, Quads, Hips and Lower Back. The Hex Bar exercise builds functional hamstring jumping strength. Therefore, a jump stance should be used. Keep the hips down and the head up. Spread the chest to lock-in the lower back. Do once or twice per week. This is a BFS Core Lift exercise. For back safety, lightly bounce the weight off the floor when doing reps. Keep the repetitions to five or less.leasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especally 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 hi 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 nees 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 ation increases, severely restricting force application as thy 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 n, 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 flaws. Muna Lee is a perfect example. When she initially enrolled she couldn t lift a 45-pound bar. I told her,  You watch---this is going to be fun; once you get a little bit stronger it ll make adifference on the track. Specifically, she would be able to apply the forces on the track in a mechanically different way that would mke her faster. And it was true her new training enabled her to run significantly faster than she did in her senior year of high school.<br><br>BFS: How do you use testingin your program?<br>DS: It s ital to test athletes to pin down what is keeping them from achieving their potential. Whatever is inhibiting them beyond their conscious control needs to LB)d8|te#!9@u'ȱRy|!X[?m2&n2d_"_'08)+*;s켒#CmS \Վ#"~z7μB_įkYV%*UMEſoB *+dmCPn5eb>@]aD@ ~4O1çۄa-5SZs*~*N)kIGb%V:)s|qG,ˋlO֭F@7ӆTy*ksVmX׼RR Qۗ,ͨ_o1\Bj'ۋ,fӭ5] >qUWsF_uaV ?*=othəH]^hhosc"=BQ*+^_%0O4?%<eK]N[r #ӕW(3Q918b&$vA?݊15