JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Jʽ|`gժwzt@C2Zd-.D8Q[[EkHs@“&i sIM-Fh٤'Bi2hNi9-M-@4gM/M@FiK=74PE74PQY˭@`~j{ 4f6okL}n@&GLX0m\>~v=E7Γ5|d;3XzyR~}(b/bC!'jp:p6 m}cm[̇8LrG #ҋOJ2;V ~(acTiCI >Sh}h&HTE!''IBC!lqE 4n1 I8O& rwZ+oL(XyEB,6u+KhAFR9#YZ&IqB@*Y^T.vW="Q7(aV9|zQK}+r@8 yInʖL(&kv21(Y$r0?:+R?޳^;>ddp92mf߂w%^+ =؞3i7HCG1)XHM`@#Qހ& QL+tnޡw4X0w؞,0y?Φ&#$A.qPFJ Q\LvX #wF ݿvv'1p'Ҁ-[{r?J=VRAE89ov2O!`d9°<8{ ic]FTz$i+*U''ji$%,!k˂=F?*b\5FVOuH^"qcRyH8Wn; `t)jn97AqtVN׬K\@%)㿶( /aVUI :K -C!8_o|Cr;O9*>$֩[2, }@?K N#.Px"˥0T=I彣-(SMonpҪM[-M<1S$i%2 ,lz.8(!Y业I' {T60ڃXx Q /K˥Iс 4.Ba@PYF# #1{>gK7b Ӊ̌@uT=l&}@AV,)ݴ8O|TfkXׯ&J. l6{H ^sǰ XrYE:J($[iP2=\QKP:7V&X8.r+#^kh܈qH!X'޳u-B{2+!e6[`vOa 1Zʚf x?+zgB[ƞ|tܟ,NĎl.WalLvsZxc{vHom%qo%e.HZY`.!r4Y[IFGT.L(Uv+Aޥ142Lˁ`|.RB-9›O).0QY2\2!Kg7P5Hɒ ▀SB.P9GLUٹTpQ@&0bAqҲu#w6 mSbx{(]Dci;޷?aVd-ݵk K-2 <oƺUđ2Jw œcҁ7Ozs5; 3Nz}j 5)'&/۞cp 3e 6}i2rem{k01KnnCp(,i`Wt*=QL Iqa".|ݓLf8"YWlJȗlC3@SI8R^A`Q twlVhhbbkxN;P@\JFhNZ]^YtmpIfas3Y".g{y捶)='Ɋ8nQpm*r瞽x<e[ 2J4SImodG-6썮A+mB{4e 0'`<=}+3EXa;+aҘf[0ހ55Kܐ1+=mR9f8lMirB{?=|F.?v[G33DQIy%ۉn@{Wg^ 2cI :'I$ÂԲnp3) `se#vʱ|q c_NEqqoْBeݞV p6xb9WPPd`@:MgrbSqQ]r˒ @bN=qSC0#;t8sҐQ^ *SX u ,W*tE$ydu3\IG&J c? I-֒O+2O*G PAw"FRWTQ] - J{QHk;=jąJ`08G]6K",vnHޱdd`-b!S*7o5I8+r1ߊtF;{r#0E8 VD:ݥy%; ]\Νs6$.;:ic7Gs=vHks#sd‘A'R{ZM$;Q(/gj[mmcA ;0O$ a`ڌ'82~lֳKi2NHgBu0d$+Դ,tTl0ҿ${daF'2%; fmQ0c/N5X`$cֽ7֦8P[0A↬ a+WAGi8$ \U&@#O5ڝ*/%ҫLɜ>P3UhT1x*֛oӠ6bǧYrcUFIShL@Kh"P tY$V'wƊ>ԟigB}!b pcrTᲞhٷJVgڝ=!sGAiN;s=+}/4r]Yg"2dgfNJIshWR32,{ ~;&lrOj"ș[;6vqi{9=6Ѹ{֤IG zsXکKrF٬ī:Q:kn1OJkE7WAx Mu_nJXbCuW[E-qxZ׳,IO4&7|ChW0Gp>59y'Q_HQ 9=jg-1QYl+ ԟAmiJl Už?3CКÙc#AAP܄0Y+r9R0=y( qmgjL3֢8{a e~=~cTܱ$"_O2xGh٩QH#q*bBqLBrAMy8=h'_,Uĉp>C9̍NpM:8|>ǭkXdYc`9"@8<Nǵv]ɞ+H05HLsh$H|qZj+1m=hd C(3Qv( A`q~ T@9b0RV)(t'HPGHjNo=Z!GzG/8ϵ/ى?3P!L=.j2N&#}j[E)@#m7~9f1Oh[}܌h99+q]_B5D vE#$e5%ʎNhHUp0xhw1zE4 閒CJL||C"WoΘK~xEEO/wq=Pl"_ h{TE. Wow! This means she will run fast  really fast. Coaches, if you take a video of your athletes sprinting using a side angle, you will see what I mean. You will have mostly  pocket sprinters. However, once an athlete sees what he/she is doing wrong, you will have a decent chance of correcting this vital technique flaw. One excellent drill to practice a correct angle with a vigorous shoulder rotation is to do the Vigorous Sprint Drill. see Figure 11. It takes only 30 seconds. Sit and start with the elbows at a ninety-degree angle. If you start to be a pumper, you will hit your hands on the floor. Therefore, any athlete can overcome this flaw rather quickly. Now rotate your shoulders and arms as rapidly as possible. If you go really fast, your hips and buttocks will literally come up off the floor. This is a great drill.<br><br>6. Your wrists, fingers and hands should be loose. <br><br>Do not make a fist, as this will make you tight. See Figure 9. Tightness makes you slower. You need to always stay loose and relaxed while putting forth a maximum effort  not an easy thing to do, naturally. There are at least three acceptable methods of keeping your hands, fingers and wrists loose. See Fi kiSjڈm92p)n+\t+-3MGXm'III!c$گxUn[\]_\eAd8\wW?[- 'T]ٮC%Հ'$gh,p2.e)+7[| k+畸n#+Ju¡ߜ qU]SW< |Pk7khĚ5ȷ6/FqEt^!f9'37.;8 X2͜=km=W88<8>j$JBrHdAIס9f9$9s:P#ž}` n2qRm@D`֦8H (HW)yy$AO>ޭyՆ]}sQNٰ) As*v2Xw3~UTp3"u#qPp Ub,&z0$;i=VQ9I͛G8$v4+f| g$s` Ң.ޝ8@'nSW4h?qpTʹ-cE&Z(X*D:kkf cpqɯSGȃ{# S Ԯ#ަ0ȯdh;X1ҳ,CL,A=0 OJ7q9 }i @+ӚEVp:3* r{PR.zPAb2)UGRFnҀ#G=bN3EB%'a3mGM~Ydy8b|fƃ -@v횙yf͊wI rY>_i :De{aRou[[/ S\i:ե̒i'ߙo֦z^l}/.3%{IaeS9 Jc q )d*֢@N$ST%ᄆm"qEw<–3n9z-&uE*4Sqg sjwS$j(L|9'Gȫ V#wojnۨD/eRAc@w E}exW4ھ8Vvx5oJW1UTIm-ۿlp648کI K~ ULy|Ъ@?iw߶Re{?NYeTHcNDFCΙ?N-zu@zPSXPPсpc˕Tx8dIE$U$K5_­ܫdr h B$a94Ɣ\V}d?DABzZC +|ջl;UTtIn]51VDTBj, mxeQ>c \1/g DnǔW(rj~r- ZIb7Zl6*F~$LyU_rK8]qTEOr¥ޅʣ&< BEQ3׊s&v]Ԑ Xiǥs57>xQOލWRM)=![*I=0PLjHoaches, if you do some video analysis from the side, you will see that most of your athletes will never straighten the back leg. Evry stride will be performed with a bent back leg. There is no way you can become really fast with bent legs. Therefore, if you want to run really fast, you will have to master how to run with a back leg that looks like Stefan s.<br>Look at Figure 13. This is our famous hip flexor stretch. If you do this one right, it will help you to increase your stride length and therefore your speed. Remember, when you stretch you want to look like a sprinter. The right-hand photo shows John in a correct position. You must force your hips forward and down. You are supposed to feel the stretch in your hip flexor (groin area). If you don t, your position is incorrect.<br>Look at Figure 12. The left photo shows the toe down, while the right photo shows the toe up. You want your toe up. It will make a huge difference. Study Figures 14-15-16. This is one good way to help athletes learn the vital sprint principle of Toe Up. Detail, detail, detail.<br>A wonderful new sprint aid has just been designed to help you keep your toe