JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9 U׊C$TޣlFs(=z@J"!5a ,&jEԪh` =ANNhbѮ$qpx(Ł'*;}+ŞkInY#ew˶^$!FPGOʔ֚3JI_S$y1c9d2;w5(vcnm8(l;h]#KQf2@]r>ڀ) m t:qib\☇d=ݚFLaij64zQM4PzR)Tɜy'Wje<4*{u8iὍ0wi Τ dG?mLs͸+nGz ocX^ M0I#ˌF=7q]KT\c)⚰@ `2ttβ#dɌNsZ:b64dǥ4BƐLb)4 an}hLQUud󴋸;qi[lm`AgwRbjLծ- ȉ EppO\VLrhz(a\Wc{^ǦOrǙ>4㹆a43z>l^OXz )a3Qwz@JB֥\b&\z xǠSRQʞZ&}.;~Tù(Ϧ1@wdp 'XWW ]J91J*r9I5$*u^qA&|fֽCŠV-3vM<Ҕ{<sJin(&h gLcJRiiQM4PQ3R4JFy1@NsF@ZqMd`!^u,o2:=kְ >xOS47r1忷~^=1 ^GhvQBy۠RU@9W}N%`e=)854ޥRxK}*n7V'+r轛~)~;b*ÃOy%73t2}sN[v>!"+7Aچt䀤&ܹ:ax-; @z4آYX4Trp3խ n`2ZʽICKt4Z#iV ֹv+b o+ gڳ\_H I?Z#gi6'nG5 sr\Sx}TMy(?)b=9`L(\C{/A%h+#x*{~4(x c v~q:)<vgp}Jr~9f<JO,Iz.EoaOR 8 iw2ud ?7h w8i2 8JƠW9N I}h`Jp?:e6.cRB '+*m~"Bd`q;grƩw{} 2e+}=Oi)Y$te=&$+"NW#b[񥵒9Q Z&;Qs$ HLv g}i CSqh#ހSzQ@Ĝ(R8A~)꣌A,iY21\V >#S|=1L9$`+`B3БVV<\duTIOr84Dw}igK|Jp׌R.NqOBKqH g@ $ <br>Flexibility<br><br>4. You Must Stretch Correctly and Hard Everyday<br>The further the muscle can stretch, the further the leg or any muscle can travel. When muscles are free and loose it makes the motion of that muscle more fluid and functional. This smooth motion takes the power from the muscle and transfers it smoothly and quickly to the ground; greatly increasing the speed.<br><br>Plyometrics<br><br>5. Do Jumping and Bounding Plyometrics Twice per Week<br>Plyometrics bridge the gap between the work in the weightroom and any arena of competition. This makes the power developed in the weightroom functional. Often, at our clinics, we will have an athlete do three consecutive standing long jumps for a couple of sets and measure the distance. We will then have the athlete spend ten minutes going through a BFS Box Jumping routine immediately followed by another triple jump test. It is common for the athlete to jump 3 to 10 inches farther after the routine. <br>Sprint Technique Guidelines<br><br>Now that the basic off-field exercise techniques have been covered, the BFS 8-point Sprint Technique System will effectively assist athletes in increasing on-field speed. The following is a list of guidelines for the 8-Point Sprint System:<br>1. The Sprint System should be done directly after the warm-up and flexibility period.<br><br>2. Do no more than nine sprints per workout. Do three sprints with focus on the head, do three focusing on the torso and three with focus on the legs. If the athlete tends to have more difficulty in one area, increase the number of sprints for tha