JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================dK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?9S&QP9jhMwN¼d'(#Ϩxl͝ǜOS}*nOͽŜyGs]YksbDz\yxִ;p/ZzU ${]U`6R{DZrOr"Q-Ÿ\ !XYnTO_%IHWz&@$֬knd3~컅,؀ZM͡*IŶw_OY.i%U=;g[.Udֹ/>95l- T AUj՜IJf^p:gQMɟ,7hڀmPa?ʯ VO]7 g,&e(aifp=1m7#C q\jʰ]}Vm|h^?q%b שmf4r(*q8r^xkUdW􋇿,-yyIԣjM'Kk$29`‚W?^nbX *iF-DZUZWjK;2^+9!w>\nUWu3. Ҹ]}7ݔϿCVl[sQנn<ҤXQe w(|%>3|_'qu> >g\$,P+>'NLc5?;[˂xUr+~ǫ2#i.d0c cr(\4qMMp[$Dzrl-D9<(Q s U+c>U Jq(XvFW{x۠lq^w 1ʳiv=cMm?q^2klK'g}cdkYgk#Ƈ\[]R|FO3aUȔO /w`%^J(n8sdTQY֖7uשf+>Jz`}+5N\ )U=}R %*maZev$֡3]Tp2>Um良_%"Ԇ+BP coMB a%#*|c)wr:lVtcEJ ,ϙm"(PՋY3ChVw,}sS-ŤRn~v6>rwLȹqA4 { 9-!@*`OCs\Gq sFrĚMrL,9o%&Pn]XF}ֆ]_,~[Dz+*LҜ-巅qO cҊ+% e | f){`8-8hQMm 0qڮǨ=IH2(wm=@0 xƟ'STQ[tnvolve no motion). Proprioceptive Neuromuscular Facilitation (PNF), Static and Ballistic are the stretches most coaches and athletes are familiar with. PNF is the best out of all three but, requires a partner and takes more time. Static stretching is when you assume a position and then hold it there with no assistance. This stretch is usually held between 10-30 seconds and would be the ideal type for all athletic programs. Ballistic stretching is when the individual bounces while they stretch, and if not properly warmed up the athlete has a higher risk of possible injury to the muscle.<br><br>How do we stretch? After you have warmed up with the dot drill or jump rope then you should begin your stretching program. You should NEVER stretch a cold muscle. Stretching should not be painful. You stretch to the point of tension not pain. <br><br>Do