JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================oK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?fX.XJùqZJ&K:V&;gvB" 8sU=*ΏIa$)32bu~ƺ \<~k_FṺK!bzi-H#2px>r-kӹZ}cQKy 2Fw!jC]uW9Os a2NOono/\<hr:ֽTT>y b[kXȫzm.dhlpzgmRAʜʍzxh]lXDԖO7+ a޻?#z_."K2|GA]GDu(O %KpF1wXLbf(bqڲ|R.hszKL/nHu`r=+ԭtZ0~9: M>H⹵14儇~(SuκK K(%]>FX`=땻%EwR2o ^kuҵtlGpxz~a:ӭ9Hb[iX[XVcv!*^i:)PW\_qCH\\6uq]U[Nѽd WVS{0H8+Nu9fsKC6Hǜ:Ub"QZiEV+2~\ߚ7S*euU%<2RSiP{\ޜG<|2?ҮnkQ\uiʌ'=gF?r#mOOāWx~+4\k鬗vʭ$΃mMyiIFOVoJ5᷃]XnH1Ovt[Q3 !?û U.f1rs\md֯Wu$푞IB2Ԭ=nj%3ɴƨČ x4m6zҹGͦAܼڠ߭f5 ^iւSv_J9+Dr:nv~&mǏܖARв?Ik{; fQ#A9ombQ^BzWR<0uep$E9X=Ev:ږ{7OS<[P~% lu!Ztߺ{X+eLJ;-Or:c+Q/%u+2qjB43{%O̬1Ѓ\-J=Ma>w@E=x=뺖.\Օ}O5kH;"IārD95Cںn:zFlg//q6GtC^N6UV硃d7GU*XWF?gv2Ljo|E[JZXĉj+|Vcz Cwan_7MOc p#G+?LO0Q9:סw'3V?%yzVM!Ek!yM;3SVp{/`m1axYB,d|δtFx?KZ.ڣ$1903 JIo-sq+#5d>bi7k}Mz%MnپZii4ZJOaC=8TRK!b@>7D$w8}hD{RH We also had exceptional technique as we practiced twice a week and timed everyone twice a month.<br>I asked Kevin what we should include for the perfect speed clinic/camp. We easily agreed. A total program for speed must include the following: Parallel Squats, Power Cleans and/or Power Snatches, Straight Leg Dead Lifts, Lunges and Glute-Ham Raises for strength and power. A complete speed and flexibility program must be followed daily. Both Plyometric and Speed drills should be done twice per week. Perfect technique should be learned along with video analyzation and athletes must be timed on a regular basis. The importance of nutrition must also not be overlooked. <br>All of these areas must be perfectly taught at the perfect speed clinic/camp. If an athlete or coach gains this knowledge, then amazing improvements can be achieved. For example, athletes running a 6.5 or slower should be able to improve a full second in a six-month period. Athletes in the 6.0 area should improve to a 5.2 time while athletes in the 5.5 or 5.6 range should be able to get a 5.0 time after six months of training. Those running 5.0 to 5.1 times can get down to 4.7 or 4.8. And those running in the 4.7 to 4.8 range most should be able to improve to 4.5 or 4.6. Those gifted athletes who are already at the 4.5 to 4.6 level can improve by one or even two tenths of a second. It does not take twenty different gimmicks. It takes a lot of hard, consistent, smart work that touches every base.<br>Kevin was great with the Chardon athletes. They hung on every wor