JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================c" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?k'Lp_hx=OSZE>闢Csepۃ;qiХ$ԾG?I]i&@F>imi-.ULs1<YRPīC.rάxZ3a ?u=OkʪM߻7XxʎƯ{~A~v(5]>gܬvwy\(#^Zum.O5VF L[_n'f1\ 4I~@7p W4,+!\nז_2qx%o~ab0ZkFu75!ט\YسG~UgZ{[bۭv&{VjBh!+?)~7{*KHf!gXWg&03z_kGA#$I01YÚQfuREKoB1v9cV5iO-#T} Z3/J+{Ҋ"5ks8L$34Wuoe P;4W?JPtwQ z8:1SWUգiEO?'ПZ}۬.yқ˨]ꋧ+~woiV:ĩ1\NZے$Yb};OգJȌzzzW 22aREvXNe+,aA,GB qݴlbg@&A›A4 -缋l n Om.p29{: 5ujL]ܬ p_´+K;E+m''s*՛|ߙ9j2kYZן}~\nSg4m|1AӵQ{c& AQXJӊQr$I, P{1WSMO 7^W]!GِBSg-YIqA4W t`*;dJb_<3Y>G BkocJ; [ۨB{g^{f Wc7rϭL=L @WĐXdqڶ@ ⳧F{cZ`V9qorEl2) YIs@Ek$Ցk&$缚SkrgVi!nyANpõG#B D|J-&k[h6 G2u.7|`үI4ll92%RFcEsڕ=v9SaڛX?_]E΃o$OS<0XrOe(3͂T(+KB1o;Wli$X1uV%WjfcwI5$jMoǢSO JGjfO2Q6aSs\N"˕nz7#l|؁s)wQT6z'?^l:qؙnJCIgb*p ף?Tlr#L4RPn/wiZ3,cXG~U$(۵zae%v@?q\6b8&X9 d]9oj0Ď2 }֙hzA ~#܌t$$# ST 0u=_Tc5:ؒ3ojh2ɏ+Ei'#Iי?Yp[X8lsY&08Pj֯*IaHG6W]Ik%)8L)<q]ƕZI ݱ~5C:mBh|ۜ"Թ͈y(F\qo~-Zٜ8=WZvpe\Mڌ0'rpd>ڥ'&gWCL`@\tyt@@T.֩$%ݝǃRx8?ҊLix<6&v nHkvv011=/ZtjWr[X+/"&L܌tX7^HnUrSuWz2UV:94pH0ϩ S&;909u3)Q%b`'׭,V^[ɒ\c: nʶ>9`>T(o%2O5XֽoeY5\N0#GSڌZF5̘ {(t\Zn)̸ }s_OjBE `Yq붝>YSW{'nܰN[4;sL-] %Nn>XUxԭGШN/F(=;Fϕk QΆ6k6.ju/ N[9 Tᮋ&&Oo?i4;3YFWJ$QStUۺ+ GxT0""ࢊE0~iErykHQsQE+!hcO()$#(dMDŤ<[קUXD_}/濕S}//GkQE>8G QHher way to stretch the quads. Important: Do not squeeze the back foot into your hips. You will get a better stretch if you force your back foot away from your hips.<br><br><br>Photo 4<br>Kevin demonstrates another way to stretch his calves, achilles tendon and back leg.oes not start to react to a stretch for at least six seconds. Start out by holding a stretch for at least ten seconds after that ten seconds than take the stretch a little farther, after six to ten more seconds take it a little farther. You should work up to at least thirty seconds. If you try this you will notice after every six to ten seconds your muscles become more relaxed allowing you to go even farther which in return enables you to get a more beneficial stretch. Pictures shown are a few stretches from the BFS flexibility program that emphasize stretching the speed muscles. By speed muscles I mean, quads, hip flexors, hamstrings, glutes, etc. <br><br>When teaching athletes the proper way to stretch I first stress the importance of always keeping the back straight (picture 1) verses bent as shown in picture 2. Take as much pressure off the low back whenever possible. If it is a stretch where the athlete grabs their foot, have them place their hand at the top of the shoe near the ankle to take pressure off the ankle joint. As far as the weight room goes, my philosophy has always been: If you are not lifting or spotting someone, you should continue your stretching program.<br><br>If you or your program have not enforced a flexibility program or made it part of your daily practice then you have not come close to reaching your top potential as an athlete or team. It s just another way of helping yourself or your teams become Bigger/Better Faster Stronger.<br>bsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 1.62&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 1.72&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<BR></U><STRONG>TOTALS&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbs