JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================s" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?l^!QOM ÀHt?JѮ ŢQ b bL W99>etZ-x"D&bp֋s/ J4J'kAo#+/g,LsIt[aѧj}orA9IG=}ฝ[LQIXtSb=l x z֥l*̩(HswoYKcTW;5JRa2]̱: 4d0+ f d_&bb}*-y\6NT[:^* G ;ݎERN~WQ_E66RjOq>u{ \B mMEf70<kBRw{˨Eݬo-,ī1EۉΝqI+2)8IXl5DS 9F=qX:e{,ay[,u=T9p#Pp2*<5GyvDo+t=JFؕ.BAF?*lu΋4P;Ne--{k-э'*9*6ӿ ߽d8;+oho 7Re0XkQttVP7)RI7qY|a<ݷY6oHkk͔@qQ5ךpvCk- $#WvE ŚŮ Ko9a =GT/e a觵~~cz7oְ"ָq"/2=fcutd{L!q댿LWOi6;qK^0ؤpq՛ Oy;=9LM.\ʧV'US{zf19`&x}弚[䙗ss\O4Z:M(UK8*kWwFDX;=qv!Cx(hOCh,ﮡp]fNiX܃U=mq6L@7Je-0{YX͒G(ToXj*M^R@uNW]',1q2zQhe P6#ުW0P&7ڄLjD^n u}{VTU;c+siRihӓ5u|>rEEy 溳5*c5 6XRI Tfpx$z /}Z̍.ӑXt Cs`I1*pIu9Y8ƩpZr{O麵ٶۃr}+o!ԭm 04- [zEbbgPǷSJ˙ gVxu)-Hv a/>jVpf5Y9|槼665ͩ%ූN;w/#U8  Su-Mk,BFB QGFǾ iLDuKW™r3k(szb!'fw>.VFN? 돮CpXV'LOzHKjS(ڐN8TpGH8)a1 Uw4slfj7$-j:FM#CT`z:29:V;Xͤ;z$&A+ݶ^XҙT@#4$R{XhVFſNLWO(\{Cer;{խrG|Qv3ަUƐnܒ+r朦'ܸ1B)H'),QѲ@A,p1,Ų )&U9$>9=9~@j< uO/QEkEs)>u9 g f-h{[|>҃ge2.:S4TkЅ*$Qv(MhLHb.V|~~_ GEUDEj|cw %cQ\ŕWᆍg/q/[^ҠT@ysEe # EV"?ٮx1Z= '&-eWY#`^6g]CLn 4n:P]Ki2 r)e8"F֭ڥZZ=ι9afGXKWy&9EOiڌ+![QYmFQROC ^M{,c:ҹOjy> 5gŔ7i%Y:"Ie6!$eA9EtJj#*xI&GwhIMWOʿ1nT{9&JVՙQMS' 84g֚T1zVw{))CJ=?*dz=Q%sSmt#y| U9 gV&hC!2:UC#tSo PZ:re[XN@!-đ ['^L!qz3g8ܾNJtُ'cސ:VginKK慊ܦoiv ie]PH|++OF֮k:ո<:=*$g&J|F>zXf Hܣ!ܬA wrzoKbQX|z=6u9V5o[,OۛWHWC斗s1{y6#hTsRtQ\5kbIvQj= TF1;Y~"pׯ<h,2QKHt5Ş#NFMQs'*q}9h>ǶiCSEi2Oz@fT-YUdnO{[X%|!Eԩ1__f>mkeNqYO~E-ު:gasUE:rg7 xq䲞Rev$`z)G V9mOkVm#'޼$(IMsxjUI1c{Eioxݳ6Kq(2;K?٢+{kuʨVLWwk8E1R5)!՗?M 6G# >Q\tvb)0uiymwuԦVv-=Vlέ8]#ДV^.(g)b#qEOQ^wKjZu 7w88QE0G]|-{3˨QV<br>BFS: What physical qualities do you emphasize in the weight room?<br>DS: General strength progressing towards increases in absolute strength. It s closely related to acceleration and proper sprint mechanics.<br><br>BFS: What are the best lifts for sprinters?<br>DS: One of the most important lifts is the squat, and that includes deep squats, static squats, single leg squats, jump squats and variations in each exercise. I also like the power clean and the jerk, which work on the stabilization and the coordination of the muscles, and deadlifts. The glute-ham raise is a good exercise for sprinters, especially in injury rehabilitation. If you were to investigate the top football conditioning programs such as BFS, you would discover we do many of the lifts they implement, only we make the annual lifting plan in the weight room compatible with the training and competition plan.<br><br>BFS: A lot is said about training all the abdominal muscles, or to use the popular buzzword,  the core. Don t the major lifts you ve just mentioned also develop these muscles?<br>DS: You ve touched on exactly what we re doing with our athletes---they are working the ore when performing those lifting exercises.<br>BFS: How do plyometrics figure into your program?<br>DS: I incorporate plyometrics in strength exercises, such as stepping off a box and doing a forward throw with a medicine ball or shot. Multi Jumps into sand and eventually over hurdles in the static and dynamic mode are a part of the annual plan. Once again, gradual progressions are implemented based on the athlete s overall strength. One thing to keep in mind is when an athlete sprints at maximum velocity with their spikes on, they re doing plyometric work. Some coaches forget that, and this can lead to overtraining.<br>