JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================z" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?cBHdc3G4" 6I8rH ǩmPֿ&8E?Z-4@Ǐ85J-'O3$Tu4Jg.85vvFs޹MŃPR{sr@=5ӤS{ 7 lȇ9ILkkbepz{V be'S##h-gtw^35 dvZ|6F!WFC1Ϩ"|L0֕x@pK滎ad|沵+mRvZ#W?F ;̴>?=d_]k9rlg+MH溂zW^ћC"Wfzw'M@eUv(rr_I]T=*wb}Bx`7ŗ?dSsA4T.I,_ϐ V@PYSʏj_{ST*0}*ޓ8>i9NڌCV(6 «(4'LQ]#[ r+7!|"7 Oֱ&7vPa`ώ5UU#k%y2W5zk-n0lΌinmY[Đ, GC > *\qlz8+xX$"K-VS85qL+[&$y Z7ۏ3oRFnC$a )$uNj'=zϞB@lP(wbS[YN11F$(W-I] # kw[wTj5fxm\yBOOc\힨rߵc }7Qեyf,LRʒ H!]8ֳ&l|qݏ5.I<<پN'&<4KI'fy tr8WeX֊W* t㰞TLhrB=M-3C$pAǰ&ەy 0Z@B?>.r;ӺZݗsA+yjLj r"%3ZI%{U(9b0pzRw:Mj$ңtr=3c pi{q=8c [xc}!il`WltIJx;4GqzDJ!iX̃h msa G9{%WB_j7dk"JA$`Y(CwfPHҙ%(rwZEƛ=rs:!EGRlr=6"|g#IXݯqhÅ0Q9{q%ݴH;W[)2`8^ًM:Xl*۽sX 1 ҕVʥYD.w*WӮmxN{V媇*_,85Z\1#0ہϞiDNeOz oβ.֡D;O\tjj՗R4^/n>Eq%^HYT'Z6z𴷽( *#lrsG5BH\ȳ+RSnM%}Ww6"-\,{W5Z7%{XdiB$5 c`z¼ϧ̤:8CUDuoj:wHw Ѐ$V>fQux R6Ίwu4imJ#θ JzMTQ3rOrsQA/ZQRrE&4j<!"##iǸIo2Fщ*uS^t$Qr,Sm2p+nsS@H#r)3ӚW$А\j {aJUQqo }ojf#Rދ(:6 Psr3VcU:Sn.4o*wBZ: Q?RZ 5{^ɮQ JzZ~Ii646Mh_DHk)a׏Ċ|5+R؜vw#c*0W?-2P%Ӯgb2j5ܒ^j&JlN;MuQ1H1ԪYoQ=~4"FeS5AoRc8M҅iH =jDrxƩ l>Z6c=RҤ@R0OP)iTsB(PNr{fLNL 2o;`''W9qZh#'SGv)S&v[HNcl#H>DDžPnS\ɤsSXu$i-R/J*east 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>S+64i_m]F?ӭ1Ed&*3Ev%nq2}nVѦ:.KpX(Gh.p\r+ *j8) $s8E9dQEh#i^24H(neM(@<*XeWE{[Ib cZF9+6J{-DͻQE@n#+ţn_'%UDG:*Dc(3IL8uy6ERIul}%_ETqGv80rˀO^Tx,lZ%;4wQ2>~Uɕ{#­Klbߠ\ڴnhlBpzb+H'"|#i,5FӼZԞS{Ndx8J&㹳`.@|geRKLK!>SrzdkJBe4ݎPch"d.$<=l-u qsN\A$\4pIdhvckvdI87:4m!2GԟԤ(pjӋ4{fNg8 gh'Ԝfe4lx˒?:):Vi1!G -De3.~"[ƄRIq9MvE 9$gnOjSLv^{,rYq9@f8kH#/˚u;pXk[`yhIznPT%'[_0zU$z my)Ͻ5Iцa&1j8Hg`Gj/ٵH1 t|a>nF]GGY Ĉ:=#xH0~W퀸XHIc;XzWxN}3!G $q1:qV44NP:TsS8=?i= ϡm/-5}=nYf=TQ".J F#o/;S-ٰ3=޻o$ kvh7cT &)3q11p*ܷ>ןK+b=Ԏ?當6wnvt{3?8OhzB=pKU4[7&[3ꚕdPYK^>ڸ )Bd񜟨[_p uQ}듿_O`{+Z!;i>y$@IŒʲ5?D{I*h>ǨkB.伜KC䢌,i]dV<'6Ŭn#SďvhAզAsP)r-hRjsAGVU<R; 8jUBP?03m E}@]s[xEVV{W-*~邌H̋A%\u^\~tgM/ndX[1\8}V[[r 2/ P-?[-qkk@D 7~:s% JK^y4u