JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?nԼ ;הV.:5듀 yV95`n;e[nw;T_5 ' `kzI^0Oy̰e{˼(9Mm饱FS(Tw涖ܨrg:S=*mj(OBebuAV/DI^O6#;);ŵG95=FKq51cT>$vi3Id]^&3ߚ贽Otj*.쥂bd^ V'U{ъLkuv"@B6+`$|U}qJڴ-@zW9J^R8N%`soQʊg|[Ҋ,̎kg2*ףڻC\Uލ;M)'2rW9ф1W16RO=zM&lۃ$U$VtC 945sRn c qzM& 5jeN+е2sКsM-% jLb=iig`vb{W\p>]IYjnȴ-9Y nF3ŮX8]d="COƸBFE1QǠ5IAg%P~P&v4ޮY7=X2m17)2+;GH ϛS4d>d:'qgpqF{g5=R\"p9]za6]6+7=å\-veĀsU~-2wIڥXZ:UUY$dviѱ+*09k^K*Q|x~6 Ez1wV8=CM仼3/Ud$]צkϴ{y/&:޻>O pHRzW";hUMrΕJſ1@;hX5Hs'K$`(|Z);,7Naw})N y$҅˪ڱpxY^ii<煅N?JZk庄C+zVPF#/5)qcjI莚QqVl!{)w(*Wb)S%Rz`}- Dɹ,NEhJdG$eb!QS]vSqxg&\S'ʵM͙ԨelP4uƱnc!"oN~$nߥuwLɻ#q8>6̡*$WI?_4%QnAYլ%ӯ涔ab2;}jW~lm |qbrakeSsw[ƥBM@5~hL+{T+x#lWlS?g#kCXSoF/AJ'$[cVkw<[|ݾ]N-,Gl5$h単Sv` ;V=ie,֨..]37Q$kiU*&Rk@PV 7.߽Z؂8E]29<ݪ]1WceZFԀRTu$ArqMtp1$u*nlQ m ;mM@,#vfc}Tߴ($19<޽Ehc)6ZIau'N@#^km|zU{:-.:kF!k3[j9s0kr7`  Wؚ,`_#O¹MIrH:9dbuq@p"ޝ:6l?`{ 4Fi9?wjFi3k60d"9eN^Eb?y_Z\ӆneg5OTga,p[+9m>i¯'8?ZO^!7ܽ|&lwǭbհW<1 V.ScYT5lF?|Y9sȜrv N0;"`'@*DI9q׭6fCK$6טZλd"pvrrI`FiCǓӦbt'¨O9  ,末ÂҩJO\*Dm& H=,S7#5VԦa?M"NA.gY\ѪE ?kFO7Q,>\M΁e*B߁]>8Ú^W9ؠd6 Kid r lgW#6F*EpC h|!+ϗ{Li\f9=BC0JqZ!Bя ]ebs#$}kT'p+Z) RՌR(8sEKE;ڢH[z&kM7GZY6 7*{gڸ BGLR1<2ັxzY$^v@I4CzU:PxNJGZe4=yh,XPabr80*5V*Y G!`r8ɪ&Rlè=+J9@Q}=/OY7!>c5[ >¹'<=,$qGk3-^mUiҤlG9Q%l?omut=O Vt2,I-ԩR?i261֤[3n @YSA ZW!:Ǟ>MdQ{ۗᜑPVQ5] ǒc1J)g%ERy2QNȵk7lDku{܂0GcX" ujx\u%OyW=?砾pCgҭECuılqCQURX1߱gQֻ'U 9}&9S$V0(֭[;+N߁UD|ˑ榶{b}.#)oVaj j'$;7k{927HP C^ui o2>[t^+С"riA"Yn[͕\4_!?]`~ҲLrZ٠f9&=<`Vߊ_m :"9=r呯3qj?J7yy/j̹lj Ɨ{zl_)70FI={ kj3!At{jz0u+qL+ҹo?#kd[0XRD$;bkRW<*օWc+t#OY&a#5x[N:S̮6P})/%F`;@"'9>XUELk@G}Hvgxȭ?Pq߃5LB.H< \/Lhp,Ăz`?ƻhlmǙxӛ;(Ah<+ 퓁kE*0\օ׍뜱vU,aT-ާ=O\. nۈd嬽ᭆi4Fq@S=(`Mp=)nen{FĞ8?&15+J4j3Z@ګ b#0z^M#Ŧ0e nPE9s56+QTڢe^5q(^7q0 uz6hq9~Gl¶ca| q=EX{{+xG_R%_Fv"=X+ELX2*{G^E`][ =n}ۡrG`d}-77 ?qyAS3'pZҸ'PRdRfCM $P(~㎔Rv|I`U1|`G!n{ŤIWa=zm:obټ}I^3\NB+<=kZ@F$縮EŜNV!w ޵20,0k%.wFNTҵ8$vMUV%C4kq;es)"rHӚM-XV! OZw s 9p)r` M"&@!nk7T*|j~SZ;5 fÖQ#4]i̲ =f?m3>l㞌:|2|n )4ՙGķRBeUB1 \,dy1ʎ)2 w^$$ "/B7Z}-BǦk67 X}RT[K=G_EiŭcaysoҫjIhS,H#m9hi/K:M!`9*shNZv.`e70H&ZEaExD庹|=#3 |d\v{9YP W]A lQqSf^5;$ѴbAI*G[#P*✜dǭ)pzaj+N )HTFqhhPyqSY&usʕ%+)o/ְwv]a,S0[ 9Ȅ1Z~)NG,>~[eUh=\>;C{1. The Sprint System should be done directly aftr the warm-up and flexibility period.<br>2. The maximum number of sprints should be nine which could be divided into three sprints per body area. If one of the areas proves more difficult for the athlete to learn, sprints can be increased concentrating on that particular area. However, nine learning sprints is the most even if the body areas are divided.<br>3. The distance for each sprint should be 30-50 yards with recovery time being 15-20 seconds or walk-back.<br>4. The speed of each sprint should be or speed& .never full sped for learning purposes<br>5. The sprint system should never be considered a part of the athletic conditioning, only a part of the learning process.<br>6. The sprint system should be done 2-4 times weekly in-season and off-season, in groups or individually. Feedback, from a coach, parent, or teammate is important.<br>The Actual Sprint<br>You must start low, explode out, extend completely with ack leg and big vigorous arm action. Videotaping the sprint is highly recommended for analyzing the athete s performance. If you want to become a faster athlete follow the BFS 8-point Sprint Technique System.<br>Upper<br>1. Head  head should be upright.<br>2. Eyes- - eyes should be fixed looking straight ahead.<br>3. Back  back should be upright and slightly arched.<br>4. Shoulders  shoulders should rotate vigorously with elbows fixed in a 90-degree angle.<br>5. Wrist  wrist should simulate a whip action as the shoulder rotates back.<br>Lower<br>6. Legs  initial leg action is to lift forward then up. The lower leg should hang before planting.<br>7. Feet - feet should make the initial plant directly under the hips and not out in front of the body.<br>8. Knees  on the follow-through or end of the leg drive, the knee should fully extend.<br>Remember practice this sprint system, concentrate on one area of the body for each sprint (upper, torso, or lower). On the last sprint of each set combine the eight points to achieve a full speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br> Adobed              "