JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?bcu,R bsZ3Zr[&XWˑOvUL10 U8zB2IiS* ovw1 Rqx5mw)##0GZnmdN.pT{ל-&3aQCM03Pl+F~^@0ޡsX1QV1# i 7lH,W&+rkZGӵ)s-e!U!K t2JRNKrx%M-iIJ|ț;{)6p?I[2 =~^ ;j謗 :OmjZ -f,dxk cǁxfpҡ9*# l9{ .18GJҲўgK UR;,}EɒO6Ok6mmR&Uf Jl-JX#nfH9$S# uC&7GX`»O CU.u@P{hDH>QעXZ]2+v?0^~Y:M@kgwe#=qT0hm1!d~\}\o8%e z SZiRU== yoüB*R{,'çRUI^^xW'o'挷+ܬ,l-I4/M*sn;E*$InMv>-f/.-eC1<~>Ѳ0?*ٶQl #mM0Qml˥W?:`bX04ݷtm2V"qk*8"C͗ٻUHy-L@jv0+ʕpÎ9&gxY+wQ𬌚(ddCPk6k4ʹ㯥tzv-ԩp:5́) o|(Npq׵ey| 0<fj,&G<~5fLoN Up=(E㌞iC\A?ϥ4=:JFxOCVOk/h=ͼ-n #uX ꥘!M5CtUpWQG|g{Sugu "0#Crxj-QPD]͌>YTFut`kaFV [ {Yqi=]vZ8ojl 4+i[#ޣ\Ы<#ڽn0$P@9U].Bs:y'` zɑqk& u*2t^s[]ڴr9 }tX^[k,!}zMX3DE13zhgz;~+I:+ޛmEH2@yHȯ p;J͖2oNA] @`q8`}}$nzR#+ztw]#'X{: muģ'.+WZN${1yqgyc.4lk(9, ~f'"eݹsRXհ^d`N+ۍ;Cs]5MmG\ "`ַx Ԑ1kx-;xdqUp{.3P8Hj2 =r{}JL⃌[A,3n(4*IRp3<&G>£g'æL]J{Qգuc3ILdVi rǷCT!-TAr::$2p9IoapVATtc1VWYL v7"0y>a_j6^`%\֣v1m û|:]h.׼yvLMcҴu'b 2D_ [Fz5皋G "`!'s bp=ktҷ"@^g&8 ,!+tXYqCV,yLyzwlVS` T%N~$Ex/aC@E&@O8+#|DY'k^Vy&M?҆d#ULrX*%.fb{Xw$2BOrzS[ i"nb[= W`M֗zJN F=R[hqqXрNdֺ[`蚍_ivflu]&*^2s^-ME,LSH)mGlWSI.LR+e ]61W&0{27T+&\9&Fx,Riu @Kf QU<;rn^i'ԞMpeN[`~"FmR[p^vCb0*@Tَ:R,(I$sEDp?*cƊ*1n*RhjJ S R 1E P9h"sSd(HG)d.G^I<={ ͻWBkc>^2bNNEqe_A&Bl^3δ{Xli#944: 9&sYgRW{ոT k+FG{F>| `c84XT4\©ҟ_Zbs<*40FrYң@͹6WRT38E;ؘF[!CƵ-cl  !3Ӟ+fC8 By*cus639oʸ-[ZİI+'ru 1nkwuOX[1W)}o0P+T#g=Tn/fU=;#UN(Kg3dzgyf䚵1CtN89J?EdЏR) !ZL8(% c4/_0 #F*úUnX01Yѻ8=*X/X) #ۚE8*U#ec~4U?Rbwv15-/y4#޼x :tlcz#JTg!xCi1{WE7s9;uwF7eAv빃ᮇ@M:od*) ݈ }*+T̄I]1dd]uE YakI;yC\@ѭ7u [E_C'-0Z^@?{p:r ariniydlNrkоx cյ؁V+YB=JKuqosh\{#i}+m$yvPصE0 F=\YۆBnq8s֓V0CIu_i fi0qZ+`G,^ ױ,FeM+gT/z|j4gWc^# Եb08a)yZi.˓Sӊm $cNAY+"rxQzV5Mqqr5ԶF 6Yu8a1GJ+C`%ngkҬ#IdNa$W0oiȧlcUhh:̊ԓ ǹLDHkhmثEAq#F z)63µpmن&%kC6~M~5ooCt 'LYd 0J֘-i$l2IW?qkx@Sjy hmhV7ܙ$;ZB7z<"F<^]t~#jW7miSAĝH<]ocee&g8QпYi*|#G,i:}EtYrcEIHgʟ/+wFX1'Q[FNZv~ՙ%bUug"r+Ҥrq^Mk;ߏ"2B*黣:|NJaDIncTkŖ$'-5SڭmR<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 mentiond also develop these muscles?<br>DS: You ve touched on exactly what we re doing with our athletes---they are working the core 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. Muti Jumps into sand and eventually over hurdles in the static and dynamic mod 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><br>BFS: Do you believe that many sprint coaches perform too many sprint drills?<br>DS: Drills are important only if they are performed with quality concentrated effort and actually accomplish the objective, which should be to develop strength and improve mechanical movement. It s also important to distinguish between sprint drills and mobility exercises. A mobility exercise may look like a sprint drill, but it s really just working the full range of movement in the hip joint.<br><br>BFS: Regarding injuries, I understand Dr. Michael Ripley works with your athletes. How has he helped your program?<br>DS: I ve known Dr. Ripley for more than five years, and he is undoubtedly the best sports dctor I have had the pleasure to work with. We ve incorporated a great many of his ideas into our program; his breathing techniques for stretching are especially valuable. I would estimate some athle